Name: Playbook - Sam Sweeney - 7/3 Full Body
Uploaded: 2026-06-17T00:04:47.433Z
Duration: 60 min
Description: 7/3 Full Body

Vaishnavi

Joyce

Caroline

Getting more conscious about my plank form every week 😁 feeling stronger!

Megan

Matti

Nicole

Chris

Very tough for this 60 yr old!! Made it through!! “Devils Press”….so appropriately named!!!!!!💪🏻🤘🏻🥵😀❤️‼️

Donalee

Taylor Willman

Erin

Took a brief hiatus to pass the NCLEX. No better way to celebrate the win than with this body destroyer 🥵🥵 🔥

Sarah

Gloria

I didn’t even know how I got through the first round and then blammo, 40 minutes gone. That was crazy.

Victoria

Julie

Marla Sagatelian

Had to modify a bit for my growing bump but loved this one!

Kate Wolf

That was so fun. But not really. But actually yes it was fun. I haven’t sweat like this in forever

Shawn

Kanchan

Ashley Laas

Tara Drummond

Kayla

Veronica

Kate

Stacey

I LOVED how this one had reasonable rep ranges for all the moves. I didn't dread anything and it still felt like a solid sweat-dripping scorcher!

Emily

Kirsten

Had to sub stuff in the AMRAP since my gym doesn’t have it but still got it done 😅💪🏼

Kristen

Another good one.  I’m sweating from places that I never knew I could sweat from😅😅

Kimmy

Nyakeh

Vero

Happy Sunday!

Warm Up: foam roll, Full body warm up and activation routine from app and/or 10-15 mins steady state cardio

Click the ‘start now’ button to find the training day overview

[today can be used as an optional rest day]

Full Body: 

Instruction: This workout begins with 4 sets of a compound set composed of deadlifts and weighted plank. Take 120 seconds of rest in between these sets and add weight appropriately from set to set. The rest of the training day is organized in one giant set AMRAP. This means you will be given 6 movements and a time cap [30-40 MINUTES]. The goal is to complete as many rounds of the giant set as possible, within the timeframe given. Reps/time for each movement are written in below [this part of the workout is more endurance focused, pick appropriate weight so you are able to push your pace].

**Rest as needed throughout this training day**

Start with: Compound Set: 
1A. Deadlifts: 4S/4-6R
1B. Weighted Plank Hold: 4S/60 seconds
60-120 second rest between sets

*rest ~3-5 minutes [or more] before jumping into the giant set. 

Giant Set AMRAP: 30-40 Minutes
1. Jumping Pull Ups: 4R
2. Spiderman Push Ups: 6R total
3. Seated Box Hop: 8R 
4. Devils Press: 10R
5. Decline Bench Curl Up: 12R 
6. Sled Push: 60 seconds

7/3 Training Day Overview

Rep Range: 4-6R
Tempo: power
Modification trap bar/sumo deadlift, or DB/KB deadlift

Set Up: 
 - load the bar with an appropriate weight for the rep count. 
- position the bar so it is in line with/above “mid shoelace “
- take a hip width stance or slightly inside. (feel free to play around with stance, your mobility will play a large role in the width of your stance)
- create a tripod foot with your feet (think about connecting/pressing through the base of your big toe, little toe, and heel) 
- with a neutral spine, hinge (push) the hips back and bend forward to grip the barbell. 
- grip the barbell with a pronated grip (feel free to use straps), hook grip, or an under/overhand grip. (Use a “death grip” on the bar)
- grip should be just outside of the hips
- activate the lats by depressing the scapula (shoving them down and pinning them there) and think about breaking the bar around your body to create tension.
*as you do this the bar should be pulled right up to your shins.
- keep head/neck/spine neutral

Execution: 
- take a bracing breath, expand your core 3D
- keep a neutral spine, and press your feet through the ground. 
- leg press the weight up until the bar is at knee level 
- as soon as the bar reaches the knees use the torque snap your hips in and stand the rest of the way. (think about your knees externally rotating, but don’t actually rotate, and push the hips in)
- contract the entire posterior chain and keep it tight, make sure to reach full hip extension at the top of the rep, but don’t hyperextend through the low back
- lower the bar with control, keep the bar as close to your body as possible. 
- Reset your breath in between each rep.

Deadlift

Time: 60 seconds
Tempo: iso hold
Modification: no weight, high plank [on hands] or plank on knees. 

Set Up:
- position a weight plate on your back
- get into a low plank position, position your elbows under your shoulders. 
- tuck your pelvis, squeeze your glutes, and contract the quads to hold the brace. 
- push your mid back through your scap 

Execution: 
- hold this position. 
- your body should stay in a straight line [watch for the hips rising or falling throughout]

Plank [weighted]

Compound Set

Rep Count: 4R
Tempo: power, quick 
Modification: take out the jump, assisted/banded pull ups, or inverted row. 

Set Up: 
- position yourself underneath the pull up bar
- keep your eyes fixed on the bar

Execution 
- bend your knees, swing your arms up and reach towards the bar 
- as you reach, jump using your legs and connect your hands to the bar
- immediately finish the movement by using the momentum of your jump to pull your chest to the bar. 
- lower with control and jump down from the bar. [land with soft knees] 
- reset and take your time between reps. [don’t rush it]

Jumping Pull Ups

Rep Count: 6R total 
Tempo: steady, quick 
Modification: standard push ups and/or push ups on knees. 

Set Up: 
- get down on the ground in a push up position, hands outside of your chest. 
- squeeze your glutes and push your mid back through your scapula, hold the brace. 

Execution: 
- bend your arms so your elbows are ~45 degrees from your torso
- as you bend your arms, lift one leg off the ground and drive your knee to the elbow on the same side. 
- tap your knee to your elbow [or get as close as you are able] 
- extend your leg back to the ground and press yourself up
- alternate lifting each leg each rep.

Spiderman Push Ups

Rep Count: 8R
Tempo: quick 
Modification: seated step up 

Set Up: 
- position 2 benches/boxes about 2-3’ apart. 
- sit on one bench, facing the other bench/box
- extend your arms out in front of you
- plant your feet on the ground. 

Execution: 
- drive your feet through the ground  stand up from the bench
- use the momentum to jump both feet up and onto the bench/box in front of you
- land with soft knees before standing on the box. 
- step each foot down with control. 
- keep arms positioned out in front of you.

Seated Box Hop

Rep Count: 10R
Tempo: quick
Modification; dumbbell swings, bodyweight burpees

Set Up: 
- grip a dumbbell in each hand and start in the standing position
- feet should be in a wide stance, arms extended down in front. 

Execution:
- bend forward keeping a neutral spine and bring the dumbbells to the ground
- jump your feet back and lower your chest and hips to the ground
- press down through the dumbbells with your hands and lift your chest as you jump your feet in towards your hands
- as you raise your torso swing your dumbbells back, between your legs
- bend your knees in a hinge motion as the dumbbells swing back 
- thrust your hips forward and use the momentum to raise the dumbbells all the way over your head. 
- lower the dumbbells back between your legs and to the ground with control.

Devils Press

Rep Count: 12R
Tempo: steady 
Modification: flat bench curl up, or reverse crunch on floor. 

Set Up: 
- lie supine on the decline bench with your back against the bench, positioned so your legs are at the low side of the bench. 
- press your back into the bench and reach your arms behind you to grip the bench. 
- press your low back into the bench and bend your knees as you raise your legs. 

Execution: 
- drive your back into the bench as you lift your legs and curl your knees up and towards your chest
- contract your core at the top of the rep
- continue to hold the brace and lower your legs away from your chest with control
- lower your legs as far as you are able to while staying in control of the rep [without letting your back come off the bench]

Decline bench Curl Up

Time: 60 seconds 
Tempo: steady 
Modification: plate push, deadmill, or sprint [bike/rower/treadmill]

*anything that gets your heart rate elevated counts

Set Up: 
- load the sled with appropriate weight 
- keep a neutral spine and lean your chest towards the sled
- extend your arms and grip the handles of the sled about halfway down the handles. [lock in a slight bend in your arms]

Execution: 
- drive one knee towards your chest and plant it on the ground. 
- press your foot through the ground and extend your leg as you step the other foot forward
- push the sled forward. 
- keep a steady pace and alternate each leg as you continue to push the sled, drive each knee to the chest each time you step. 

**any cardio that gets your heart rate elevated can be substituted for the sled if you do not have access.

Sled Push

Giant Set: AMRAP: 30-40 Minutes

7/3 Full Body

No modification for hack squat. No weight is not modification. Overall okayish workout.

Porchia

Jennifer

6/16 Quads, Glutes

Audry

Jessica

6/15 Shoulders, Arms

Really loved the trap bar grip on the stiff legs, hit soooo right ❤️‍🔥

Lizz

6/12 Hamstrings, Glutes

This felt great and the burnout was especially awesome!

Janet

6/11 Chest, Shoulders

💪🏻💪🏻💪🏻💪🏻❤️🔥❤️❤️

6/10 Back, Core/Abs

Elaine Rondon

Loved the ladder SS! As always such a good leg day! 🔥

6/9 Quads, Glutes

How many times can I say perfection in a single split? The limit does not exist ♾️

Katie

6/8 Shoulders, Arms

Please make this split a permanent workout option on the app! I have extremely mixed feelings about it, but I can’t deny the growth I’ve been seeing!

Michelle 

6/5 Hamstrings, Glutes

6/4 Chest, Shoulders

Absolutely loved everything about this one, a favorite for sure!

6/3 Back, Core/Abs

The burnout leg extensions were a really cool variation!

BabyLuv

Morgan

6/2 Quads, Glutes

Love the lat raise variety, hit just right ❤️

6/1 Shoulders, Arms

Calling the authorities because that box squat into reverse lunges superset-pyramid-drop-set shenanigans was attempted murder.  😤🥵

Mandy Rigsby

Alice

5/29 Hamstrings, Glutes

Vanessa

Shoulders and chest annihilation 🤸🏻‍♀️🥇🪂

5/28 Chest, Shoulders

I would love if there were more abs on ab day. But I adore all of the diff ways we worked the back.

I surprised myself today! Didn’t know i had the strength or stability to do the one leg pullover and I did!!! This split has really made its way into my top favorites already!

5/27 Back, Core/Abs

5/26 Quads, Glutes

All the corkscrews felt SOOO good today 💪🥰

5/25 Shoulders, Arms

Heather

Alexis

5/22 Hamstrings, Glutes

Solid chest day. Those around the worlds depleted the tank fully!

Tamara Feist

5/21 Chest, Shoulders

I'm trying to fall in love with the gym again and the structure of this split is helping significantly! Thanks Sam!

5/20 Back, Core/Abs

First day back! Almost 11 months postpartum. That was tough but so glad to be back at it.

5/19 Quads, Glutes

The trisets flowed so perfectly together!

Trisha Jones

5/18 Shoulders, Arms [NEW SPLIT!]

This day always feels so aligning for me 🥰

Just did the running part …needed that this morning 🔥

Yesenia

5/15 Shoulders, Core (sprints- DELOAD)

Wall sits never fail to bring the quad fire 🔥

Vonny

5/14 Quads, Glutes (abs-DELOAD)

Shoulders have been feeling a lot stronger to support these chest day moves!!

Lorena

5/13 Chest, Triceps (sprints- DELOAD)

5/12 Glutes, Hamstrings (abs- DELOAD)

Bicep endurance has improved so much over the course of this split 💪🥰

5/11 Back, Biceps (sprints- DELOAD)

Linz

Great split. Ready for a deload week though

5/8 Shoulders, Core (sprints)

Holly

5/7 Quads, Glutes (abs)

Flavia

Has anyone got triceps I can borrow? Mine are on 🔥🔥💪

Carol

5/6 Chest, Triceps (sprints)

Really love the eccentric focus on the 2-1 ham curls

JulieAnn

5/5 Glutes, Hamstrings (abs)

God those inverted rows get me every time 💀🫠

Molly

5/4 Back, Biceps (sprints)

One of the kick ass workout ever. Those snatches wow. Loved it. 😍

5/1 Shoulders, Core (sprints)

Lateral walks and step ups were challenging today, loved it. 😍

Omg the step ups 😭🥵. I will not be able to walk right tomorrow

Faith

4/30 Quads, Glutes (abs)

Took a week break cause was in a rut but we're back and feeling better 🔥 even with the break still progressing 🔥 all thanks to the intentional programming.

4/29 Chest, Triceps (sprints)

The contralateral reverse lunges felt really great today!

4/28 Glutes, Hamstrings (abs)

Karen Arce

Better than late than never 🥹🤷🏻‍♀️

4/27 Back, Biceps (sprints)

Jill

This split is by far my favorite. Please add Cardio days more🩵

Olivia Schneider

4/24 Shoulders, Core (sprints)

Gabrielle

McKayla

Loving this!! I needed to switch gears! Love the new challenge.

4/23 Quads, Glutes (abs)

Rachael

So good. I’ve been combining chest and shoulders for my 4 days a week split and works great!!!

4/22 Chest, Triceps (sprints)

Jessi mollak

Lisa

4/21 Glutes, Hamstrings (abs)

Pull ups will forever be a struggle 😂😂

4/20 Back, Biceps (sprints)

Love this program. Skipped run did deep stretches instead.

4/17 Shoulders, Core (sprints)

Shannon

4/16 Quads, Glutes (abs)

Energy on high today! Flew through that and finished feeling absolutely fantastic! A favorite for sure!!

4/15 Chest, Triceps (sprints)

Wow I really needed that! Feeling so strong and balanced 🥰❤️‍🔥

4/14 Glutes, Hamstrings (abs)

Kayla Staker

4/13 Back, Biceps (sprints)

Love the addition of core and ab work. Thank you. Always a challenge for me but worth it!

7/3 Full Body

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