Name: Playbook - Sam Sweeney - 7/8 Full Body [lower body/delt focus] or Rest Day
Uploaded: 2026-06-17T00:04:45.716Z
Duration: 65 min
Description: 7/8 Full Body [lower body/delt focus] or Rest Day

Windshield wipers 😍 one of my favs for core!

Megan

Hit another PR! #80 on the thrusters 😱

Diana

That last set was so hard need to work on mobility to squat with that bar

Dr M

Emily

Killer combos!!! Loved this one! 🌶️🌶️🌶️

Jacquelyn Reiser

Can’t overhead squat to save my life with weight. Used a PVC pipe and still got a ton out of that last superset!

Kelli Coffey

Alice

Sarah

Dead. Very appreciative that you throw in different moves to get me out of my comfort zone. 💪🏼🥰

Taylor Willman

Rachelle

Gila

Paula

Killer full body 🔥 shoulders are on fire from the last set

Deja

Okayyyyy…. Favorite full body this split

Megan Laudick

Janelle

Stephanie

🫠🫣😮‍💨 those sit ups😮‍💨

Shelly

Kimmy

Jill

Regina

Absolutely LOVE the sagittal plane movement!!!!!!!

Kelly

Kirsten

Happy Saturday!

Week 7 of 7 in current split 
[next week, week 8, will be a programmed deload week for you to approach as you see fit. New split will begin the week of 7/17]

Pre Training Mobility and Warm Up: please choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here]

*consider tracking your primary lifts throughout this split. I would even encourage you to film your working set(s) throughout this first week [and following weeks, if possible] so you are able to visually see improvement. 

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

Full Body [lower body/delt focus]: 

Pre Training Warm Up and Mobility: 
*Choose one full body routine from the “Warm up and Activation” bubble in the app to complete as your warm up.

Strength Training: 

1. Barbell Thruster: 3-5S/3R 

Triset:
3a. Single Arm Power Snatch: 4S/8-10R each side
3b. Depth Drop to Box Hop: 4S/6-10R [weight optional] 
3c. Lateral Sled Drag: 4S/30 seconds each side 

4a. Barbell Windshield Wipers: 5S/10R
4b. Barbell Press Ups: 5S/10R 

5a. Overhead Squat [barbell, dumbbell, or kettlebell] : 6S/5R 
5b. Overhead Carry [barbell, dumbbell, or kettlebell]: 6S/30 seconds carry
**no rest between movements**

7/8 Training Day Overview

Rep Range: 3-5R 
Tempo: explosive
Modification: dumbbell thrusters

Set Up: 
- set the barbell at shoulder height on the rack or just below 
- step your feet under the barbell
- grip the bar with a pronated grip, shoulder width apart
- rotate your elbows under the bar, keep them pointing forward,  palms forward
- line your high chest up with the bar, pull the bar into your chest
- squeeze your glutes, pull belly button to spine, and brace 
- extend your legs and lift the barbell off the rack
- step back away from the rack 2-3 steps 
- plant your feet hip width or just outside, toes forward or slightly out 
- keep torso upright, chest pointing forward, chin tuck

Execution: 
- push your hips back, bend your knees and lower into a front squat position
- push your knees out so they follow the direction of your toes as you lower into the squat
- keep chest upright at the bottom of the squat
- extend your legs, drive your hips in, and press yourself up and into the standing position
- squeeze your glutes and immediately press the barbell up and into the overhead position
- armpits forward at the top of the rep, arms locked out with barbell directly overhead
- bend your arms and lower the bar to your high chest again
- move immediately into the next rep 
- keep the reps fluid and move from one rep to the next

Primary: Barbell Thruster

Rep Range: 8-10R each side
Tempo: steady, power
Modification: single arm oh press

Set Up: 
- place dumbbell on the ground in front of you 
- get into a wider than hip width stance
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back, bend your knees, lean your torso forward and reach one arm down between your legs to grip the dumbbell with a pronated grip 
- shoulders over or sightly in front of the dumbbell at set up 
- depress your scapula and contract your lat
- extend your other arm out to the side for balance
- point your chest forward

Execution: 
- drive your feet through the ground, extend your legs, and lift the dumbbell off the ground
- extend your hips, hips and shoulders should rise at the same time 
- shrug your shoulder and pull the dumbbell into the overhead position 
- “catch” the dumbbell overhead in a partial squat position, chest up
- extend both hips and knees and stand with the dumbbell overhead
- return the dumbbell to the ground with control 
- complete all reps on one side before moving to the next

Single Arm Power Snatch

Rep Count: 10R
Tempo: steady 
Modification: depth drop to step up 

*weight or unweighted 

Set Up:
- stack plates or use a platform lower than knee height
- position your low platform about 2-3 feet away from a bench or box at or above knee height
- step on top of the low platform facing the bench or box in front of you
- point your toes forward, keep neutral position, and brace

Execution: 
- push your hips back, bend your knees and jump down, off of the low platform 
- land with soft knees
- swing your arms forward and extend your legs as you immediately hop on top of the bench or box positioned in front of you
- land with soft knees on top of the bench/box
- extend your legs and stand
- step down with control and continue reps 
*weight optional

Depth Drop to Box Hop

Time: 30 seconds each side
**60 seconds total 
Tempo: steady
Modification: banded lateral squat shuffle, treadmill [incline] lateral squat shuffle

Set Up: 
- load the sled with appropriate weight 
- loop a heavy band or chain belt through a single arm cable handle
- loop or attach the band or chain belt to the front of the sled 
*see video
- step in front of the sled, facing 90 degrees from the sled
- hold the handle with the hand closest to the sled
- extend your arm and step away from the sled
- push your hips back, bend your knees slightly 
- keep an upright torso, neutral head, neck, spine 

Execution: 
- pick up the foot closest to the sled
- cross your foot over the other 
- extend your leg and drag the sled forward with your arm extended
- continue to crossover step laterally 
- complete time on one side before switching sides
- keep your hips square 90 degrees from the sled
- keep a steady pace
- extend your non working arm out to your side for stability

Lateral Sled Drag

Triset

Rep Range: 10R total 
Tempo: steady 
Modification: use an ez bar, fixed bar, or dumbbells/kettlebells, or no weight

Set Up: 
- sit on the ground 
- grip the barbell wider than shoulder width, pronated grip 
*loaded or unloaded bar, start with it unloaded if this is a new movement 
- lie back in a supine position 
- press the bar over your chest
- think about breaking the bar in half, contract your lats
- point your toes, squeeze your glutes, pull belly button to spine, and brace
- lift your legs off the ground and point your toes straight up towards the ceiling 
- flatten your back into the ground
- hold a stiff torso, tight brace

Execution: 
- keep the bar pinned over your chest, do not shift, this is your anchor
- keep your legs straight, toes pointed and slowly shift them over and out to one side
- tap the ground with your toes, or get as close as you are able while keeping your back pinned to the ground 
- pull your legs back to the center before shifting to the other side
- keep control of the movement through your core/obliques
- hold the brace throughout 
- keep your core flat, watch for bulging

Barbell Lying Windshield Wipers

Rep Range: 10R
Tempo: steady 
Modification: no weight

Set Up: 
- lie on the ground in a supine position 
- grip a barbell shoulder width apart, or slightly wider
- bend your arms, elbows 45 degrees from your torso, and position the barbell across your chest- bottom of floor press position 
- keep wrists straight, knuckles pointing to the ceiling 
- extend your legs, keep them straight
- point your toes, squeeze your glutes, pull belly button to spine 

Execution: 
- use your core to lift your torso off the ground 
- extend your arms and press the barbell into the overhead position as you sit up 
- contract your core with a tall torso and neutral head, neck, spine at the top of the rep 
- lower your back to the ground with control 
- bend your arms, keeping your elbows tucked ~45 degrees from your torso, and lower the bar to your chest again 
- use the momentum of your press to get your torso off the ground

Barbell Press Up

Compound Set

Rep Count: 5R
Tempo: steady 
Modification: single arm overhead squat or air squat

*choose to use dumbbells or kettlebells in place of the barbell if needed 

Set Up: 
- rack the barbell at shoulder height 
- step your feet under the barbell
- grip the barbell with a snatch grip, 1st, 2nd, or 3rd finger on the ring on each side of the bar
- line the bar up with your high chest, front delts
- squeeze your glutes, pull belly button to spine, and brace
- un rack the barbell 
- wider than hip width stance 
- push press the weight up and into the overhead position 
- point your armpits forward, contract your lats, and think about breaking the bar in half 
- lock your arms out, hold the bar directly over the center of your head 
- keep a neutral head, neck, spine 

Execution: 
- push your hips back, bend your knees and allow them to follow your toes
- lean your torso forward just slightly, while holding the bar in the overhead position 
- lower into a full squat position, chest upright 
- drive your feet through the ground, push your knees out as you snap your hips in and extend your legs to press up into the standing position again 
- contract your glutes, and quads
- keep a stiff torso, tight brace
- keep arms locked out, do not let the bar fall forward
- use dumbbells or kettlebells to modify

Overhead Squat [barbell, dumbbell, or kettlebell]

Time: 30 seconds 
Tempo: steady 
Modification: front racked carry

Set Up: 
- rack the barbell at shoulder height 
- step your feet under the barbell
- grip the barbell with a snatch grip, 1st, 2nd, or 3rd finger on the ring on each side of the bar
- line the bar up with your high chest, front delts
- squeeze your glutes, pull belly button to spine, and brace
- un rack the barbell 
- wider than hip width stance 
- push press the weight up and into the overhead position 
- point your armpits forward, contract your lats, and think about breaking the bar in half 
- lock your arms out, hold the bar directly over the center of your head 
- keep a neutral head, neck, spine 

Execution: 
- hold the bar pinned overhead 
- walk forward with a steady pace
- tuck your ribs, hold the brace in your core
- do not let your low back hyperextend or take the tension of the overhead weight, keep your core engaged
- move slow

Overhead Carry [barbell, dumbbell, or kettlebell]

7/8 Full Body [lower body/delt focus] or 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!

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

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)

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!

7/8 Full Body [lower body/delt focus] or Rest Day

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