Name: Playbook - Sam Sweeney - 8/10 Full Body or Optional Rest Day
Uploaded: 2026-06-17T00:04:43.678Z
Duration: 75 min
Description: 8/10 Full Body or Optional Rest Day

Christina

Elianna

This one was so hard even from the start 😵‍💫

Kristin

Alyssa

Marta

Love how strong clean and press makes my shoulders feel 💪🥰

Megan

April

3 mile run 🏃🏻‍♀️ + Full body = I am done! 🥵😅💦

Mia Arrowsmith

Does mowing the lawn count as the cardio for the day 😅🥵

Alexandra VanHook

Mena

Happy Saturday!

Week 4 of 8 week split [week 9 deload]

Goal of Split: To build absolute strength [1RM strength] with a focus on legs and glutes.

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]

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

Full Body: 

1. Optional: Steady state jog/run or cardio of choice: 20-30 minutes

22 Minute AMRAP: Get in as many rounds of the exercises below as possible within the timeframe. Rest minimally. 
2a. Trap Bar Deficit Deadlift: 1R
2b. Push Ups Jacks: 6R 
2c. Banded Feet Elevated Inverted Row: 8R 
2d. Dumbbell Clean to Press: 10R 

Core Compound Set: 10R-1R: start with 10 reps of each movement. Take away 1 rep each set until you reach 1 rep of each movement. 
3a. Hanging Straight Leg Raise: 10S/10R, 9R, 8R, 7R, 6R, 5R, 4R, 3R, 2R, 1R 
3b. Med Ball Crunch: 10S/10R, 9R, 8R, 7R, 6R, 5R, 4R, 3R, 2R, 1R

8/10 Training Day Overview

Time: 20-30 minutes
Tempo: steady state
Modification: choice of any cardio

Optional Steady State Cardio

Get in as many rounds as possible, within the 22 minute timeframe. Rest as needed.

Rep Count: 3R 
Tempo: steady 
Modification: kettlebell or dumbbell deficit suitcase deadlift

Set Up: 
- load the trap bar with appropriate weight 
- place a plate on the ground in the middle of the trap bar
- step to the center of the bar, on top of the plate, feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- push your hips back, bend your legs, and lean forward to grip the handles with a neutral grip on each side
- depress your scapula, contract your lats
- lift your chest so it is facing forward and sink your hips down 
- keep a neutral head, neck, and spine

Execution: 
- screw your feet into the ground
- extend your legs and lift the bar to just below your knees
- drive your hips in and lift the bar to the standing and upright position 
- contract your glutes, hamstrings, and quads at the top of the rep 
- push your hips back, lean your torso forward just slightly
- bend your legs and lower the bar to tap the ground between each rep
- keep a strong brace in your core
- keep a neutral spine position

Trap Bar Deficit Deadlift

Rep Count: 4R
Tempo: steady 
Modification: burpee jump hands to bar and perform scap raise, or take out burpee and perform standard pull ups [assisted or bodyweight]

Set Up: 
- stand under the pull up bar, feet hip width apart
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- push your hips back and bend your torso forward
- reach your arms down and plant your hands on the ground, just outside of your chest
- jump your feet back
- bend your arms and lower your chest/hips to the ground
- extend your arms and press your torso away from the ground
- lift your hips and jump your feet towards your hands
- lift your torso
- reach your arms towards the pull up bar
- drive your hips in, extend your legs and jump your hands to the bar
- grip the bar with a pronated grip and use the momentum of the jump to bend your elbows and pull your chest to the bar
- squeeze your elbows by your sides, contract your lats/posterior chain at the top of the rep, chin over the bar
- extend your arms and lower your chest from the bar
- release hands from the bar and land with soft knees on the ground 
- move directly into the next rep

Burpee Pull Ups

Rep Count: 6R
Tempo: steady 
Modification: incline push ups

Set Up: 
- get down on the ground in a push up position 
- plant your hands on the ground under your front, just outside of your chest
- step your feet back, close stance
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a stiff torso, neutral head, neck, and spine
- contract your quads and keep your hips in line with your torso, straight line

Execution: 
- bend your arms so your elbows travel ~45 degrees from your torso 
- as you lower your chest to the ground, jump your feet into a wide stance
- tap your chest to the ground, or lower to just above the ground [at least a 90 degree bend in your arms] 
- extend your arms and press your chest away from the ground 
- as you press up, jump your feet into a close stance at the top of the rep again 
- do not let your hips dip or fall as you lower and press
- hold a tight brace in your core

Push Up Jacks

Rep Count: 10R
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand, neutral grip
- hold the dumbbells down by your sides
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- push your hips back and bend your knees  
- lean your torso forward just slightly and lower the dumbbells down on either side of your legs
- extend your legs, drive your hips in
- bend your arms and use the momentum to clean the dumbbells to the front racked position on your delts, elbows forward
- ‘catch’ the dumbbells with knees slightly bent
- again, extend your legs and press up onto the balls of your feet
- simultaneously extend your arms and use the momentum from your lower body to press the dumbbells up into the overhead position 
- contract your glutes, delts at the top of the rep 
- bend your arms and lower the dumbbells back down by your sides again

Dumbbell Clean to Press

22 Minute AMRAP

Rep Count: 10R, 9R, 8R, 7R, 6R, 5R, 4R, 3R, 2R, 1R
Tempo: steady 
Modification: lying straight leg raise

Set Up: 
- grip the pull up bar with each hand, pronated grip, shoulder width apart
- allow your body to hang down from the bar fully extended
- think about breaking the bar in half, point your armpits forward, contract your lats
- tuck your chin, keep your gaze forward
- point your toes, position them slightly in front of your torso- hollow position 
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- keep your legs straight 
- lift your legs straight forward until your toes are in line with your hips 
- contract your core
- lower your legs towards the ground again with control 
- control the movement, fight the swing
- keep a tight grip on the bar

Hanging Straight Leg Raise

Rep Count: 10R, 9R, 8R, 7R, 6R, 5R, 4R, 3R, 2R, 1R
Tempo: steady 
Modification: flat bench crunch or flat on ground crunch 

Set Up: 
- set a med ball on the ground 
- sit on the ball, bend your legs and plant your feet on the ground
- lie back in a supine position so your hips sink slightly lower on the ball and your back is pinned against the curve of the ball
- bend your arms and cross them over your chest
- squeeze your glutes, pull belly button to spine, and set your brace
- keep gaze up at the ceiling

Execution: 
- drive your back into the ball
- use your core to lift your chest towards the ceiling
- contract your core
- lie your upper back down on the ball again 
- feel the stretch across your core at the bottom of the rep

Med Ball Crunch

Core Compound Set

8/10 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!

8/10 Full Body or Optional Rest Day

Community

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