Name: Playbook - Sam Sweeney - 7/6 Full Body or Optional Rest Day
Uploaded: 2026-06-17T00:04:43.827Z
Duration: 70 min
Description: 7/6 Full Body or Optional Rest Day

Serena

Marta

Probably my favorite full body day of this split 😍

Megan

Judith Harris

🥵🥵😮‍💨😮‍💨😮‍💨

Meredith

Great split, Sam! Loved the mixup with the hypertrophy. Definitely saw a change in myself 💪🏼 🔥

Taylor Willman

Didn’t wanna buy SO GLAD I DID!! Wanted to quit several times but that is never an option!!

Amanda

Bree

Happy Saturday!

*LAST WEEK OF THE SPLIT. NEXT WEEK WILL BE A PROGRAMMED DELOAD WEEK*

Week 8 of 8 week split 

Pre Training Mobility and Warm Up: I have included a short prehab/mobility routine prior to each training day but also feel free to please choose any appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here]

Tap the ‘start now’ button to find the training day overview.

Full Body or Optional Rest Day:  

Optional Prehab: 1 round [or as many as you need for warm up] 
a. Scorpions: 8-12R total
b. 90/90 Hip Strengthener: 6-10R each side
c. Bodyweight Sit Ups: 10-15 reps
d. Med Ball Rollout [on knees or toes]: 6-10R 

Strength/Endurance Training: 

1. Barbell Deadlift: 5S/10R
*75 seconds rest*

2. Barbell Deadlift: 1S/60 seconds [as many reps as possible within 60 seconds. Take short rests as needed. Go slowly. Record your rep count each week]

3. Barbell Alternating Jump Lunges: 4S/10R total 
*60 seconds rest between sets*

Tri Set: 12 Minute AMRAP 
*get in as many rounds as possible, within the 12 minute timeframe*
4a. Dead Ball Mountain Climbers: 30 seconds
4b. Dead Ball Uneven Push Ups: 6R total 
4c. Dead Ball Slams: 10R

Superset: 10 Minute AMRAP
*get in as many rounds as possible, within the 10 minute timeframe*
5a. Dead Ball Pull Over Leg Raise: 6R total 
5b. Dead Ball Hold Bicycles: 20R total [10R each leg]
*no rest between each movement.*

4. Weighted OH Single Leg Balance Iso Hold: 1S/Failure each side [failure means hold as long as you are able to without your other foot touching the ground. record your time on each side]

7/6 Training Day Overview

Rep Range: 8-12R total 
Tempo: slow, steady

Scorpions

Rep Range; 6-10R each side
Tempo: steady, slow

90/90 Hip Strengthener

Bodyweight Sit Ups

Med Ball Rollouts [on knees or toes]

Optional Prehab

Rep Count: 10R
Tempo: steady 
Modification: dumbbell or kettlebell deadlift 

Set Up: 
 - load the bar with appropriate weight 
- stand behind the bar, position the bar so it is in line with/above “mid shoelace “
- take a hip width stance or slightly inside, toes forward (feel free to play around with stance, your mobility and biomechanics 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
- keep a neutral spine and hinge at your hips 
- 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 your hips
- sink your hips down and lift your chest so it is facing forward 
- activate your lats by depressing your 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 the bar reaches your knees, drive your hips in and lift your torso
(think about your knees externally rotating as you pull the bar, and push hips in> torque)
- lift the bar into the standing position
- contract your entire posterior chain and keep tight, make sure to reach full hip extension at the top of the rep, but don’t hyperextend through the low back
- reverse the movement and lower the bar with control, keep the bar as close to your body as possible
- reset your breath in between each rep
- at the top and bottom of the rep we should always be able to ‘read the logo on your shirt’- this just means keep your chest up and facing forward

Barbell Deadlift

Time: 60 seconds
Tempo: steady 
Modification: deadlift or kettlebell deadlift 

Set Up: 
 - load the bar with appropriate weight 
- stand behind the bar, position the bar so it is in line with/above “mid shoelace “
- take a hip width stance or slightly inside, toes forward (feel free to play around with stance, your mobility and biomechanics 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
- keep a neutral spine and hinge at your hips 
- 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 your hips
- sink your hips down and lift your chest so it is facing forward 
- activate your lats by depressing your 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 the bar reaches your knees, drive your hips in and lift your torso
(think about your knees externally rotating as you pull the bar, and push hips in> torque)
- lift the bar into the standing position
- contract your entire posterior chain and keep tight, make sure to reach full hip extension at the top of the rep, but don’t hyperextend through the low back
- reverse the movement and lower the bar with control, keep the bar as close to your body as possible
- reset your breath in between each rep
- at the top and bottom of the rep we should always be able to ‘read the logo on your shirt’- this just means keep your chest up and facing forward

Rep Count: 10R total 
Tempo: steady, explosive
Modification: bodyweight or dumbbell weighted jump lunges

Barbell Alternating Jumping Lunge

Time: 30 seconds
Tempo: quick
Modification: hands on the ground

Dead Ball Mountain Climbers

Rep Count: 6R total 
Tempo: steady 
Modification: replace dead ball with dumbbell or complete standard push ups

Dead Ball Uneven Push Ups

Rep Count: 10R
Tempo: explosive
Modification: kettlebell swings or squat hops

Dead Ball Slams

12 Minute AMRAP

Rep Count: 6R
Tempo; steady 
Modification: replace dead ball with dumbbell or use no weight

Dead Ball Pullover Straight Leg Lift

Rep Count: 20R total [10R each leg]
Tempo: steady 
Modification: replace dead ball with dumbbell or use no weight

Dead Ball Bicycles

10 Minute AMRAP

Time: Failure
Tempo: iso hold 
Modification: no weight 

*the app does not allow me to change the  failure “reps” to seconds here, please record your time in seconds/minutes.

Set Up: 
- plant your feet on the ground, hip width apart
- squeeze your glutes, pull belly button to spine, and set your brace
- drive your ribs down
- grip a dumbbell or kettlebell in each hand
- lift the weight and extend your arms overhead, pin the weight over your delts
- keep your armpits pointing forward and reach towards the ceiling 
- keep a tall torso and a neutral head, neck, and spine position 

Execution: 
- lift one foot off of the ground
- bend your knee and pin your leg at 90 degrees with your knee in line with your hips
- glue your other foot to the ground and hold 
- keep your gaze fixed on one spot in front of you
- keep arms fully extended overhead throughout the entire hold

Weighted Overhead Single Leg Iso Hold

7/6 Full Body or Optional Rest Day

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!

Emily

Michelle 

6/5 Hamstrings, Glutes

Nyakeh

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!

7/6 Full Body or Optional Rest Day

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