Name: Playbook - Sam Sweeney - 8/17 Full Body or Optional Rest Day
Uploaded: 2026-06-17T00:04:43.648Z
Duration: 75 min
Description: 8/17 Full Body or Optional Rest Day

Kristin

Megan

Marta

Alice

Loved the powerful AMRAP 😍 🔥Thank you 🧡

Erisa

Mia Arrowsmith

Dude.......I shot for 10 rounds outside after a 30 min walk and pushing myself to at least a 10 min jog each Saturday I had to stop a few months back and I'm so thankful to be able to!! Didn't want to do 10 but I did!

Lauren

Happy Saturday!

Week 5 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

24 Minute AMRAP: Get in as many rounds of the exercises below as possible within the timeframe. Rest minimally. 
2a. Deadlift Block Pull: 1R
2b. Walking Push Ups: 6R 
2c. Alternating Dumbbell Snatch: 8R total
2d. TRX Mountain Climbers: 20R total 

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. Kneeling Cable Crunch: 10S/10R, 9R, 8R, 7R, 6R, 5R, 4R, 3R, 2R, 1R 
3b. Knee Tucks: 10S/10R, 9R, 8R, 7R, 6R, 5R, 4R, 3R, 2R, 1R

8/17 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 25 minute timeframe. Rest as needed.

Rep Count: 1R 
*do not use your 1rm for these. Remember you will be repeating as many as you can within the 25 minute timeframe. Use anywhere from 50-75% of 1rm so you can sustain good form throughout the entire AMRAP
Tempo: steady 

*blocks should be ~2” [or what feels most appropriate to you. The elevated position will have us working on hip drive.]

Set Up: 
- position blocks or use plates and stack them on either side of your barbell
- load the barbell and place it on top of the blocks, plates resting on the blocks
- step behind the barbell in a hip width stance, toes forward or slightly out
- squeeze your glutes, pull belly button to spine, and set your brace
- hinge forward and grip the barbell just outside of your hips, double overhand/under-overhand- feel free to use straps or wraps
- depress your scapula, contract your lats
- sink your hips down and lift your chest so it is facing forward 
- pin your traps down, shoulders back 
- think about breaking the bar around your body, keep tension in your glutes and lats
- grip the ground with your toes, use tripod feet
- keep a neutral head, neck, and spine

Execution:  
- think about screwing your feet into the ground
- extend your legs and drive your hips in
- leg press the bar off of the blocks and lift it into the standing position 
- contract your glutes and hamstrings at the top of the rep
- keep the bar traveling along the line of your body
- push your hips back and bend your knees
- return the bar to the ground, keep your chest facing forward
- come to a complete stop at the bottom of each rep 
- keep the bar close to your body throughout
- reset your scapula between each rep if needed

Deadlift Block Pulls

Rep Count: 6R total 
*forearms to push up= 1 rep
Tempo: steady 
Modification: drop to your knees

Set Up: 
- get down on the ground in a low plank position
- plant your forearms on the ground, elbows under your front delts, just outside of your chest
- step your feet back in a hip width stance, drive the balls of your feet into the ground
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin, keep a neutral head, neck, and spine
- think about screwing your forearms into the ground, contract your lats
- keep your body traveling in a stiff, straight line

Execution: 
- lift one forearm off of the ground
- plant your hand on the ground under your delt
- lift your other forearm off of the ground and plant your other hand on the ground under your front delt
- press up into a high plank/push up position, hands under your delts and just outside of your chest
- bend your arms so your elbows travel ~45 degrees from your torso
- lower your chest towards the ground [tap the ground with your chest, or get as close as you are able to- at least a 90 degree bend in your arms]
- extend your arms and press your chest again from the ground
- contact your chest
- lift each hand off of the ground one at a time, bend your arms and lower into a low plank position again 
- keep your torso stiff and straight 
- try not to rock side to side as you lower and press from a high to low plank position

Walking Push Ups

Rep Count: 8R total
Tempo: steady 

Set Up: 
- grip a dumbbell in one hand
- get into a slightly wider than hip width stance, toes forward
- extend your arm down in front of your torso, so your dumbbell hangs down between your legs
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- push your hips back and bend your knees slightly
- lean your torso forward slightly, lower the dumbbell between your legs
- extend your legs, drive your hips in
- use the momentum from your lower body to snatch the dumbbell up into the overhead position, dumbbell directly over your delt
- bend your arm and lower the dumbbell to your delt 
- as you lower the dumbbell and extend your arm toward the ground again switch sides and grip the dumbbell in the other hand
- alternate each side, each rep 
- keep this one fluid movement

Alternating Dumbbell Snatch

Rep Count: 20R total 
Tempo: quick 
Modification: standard mountain climbers

Set Up: 
- get into a prone position in front of the trx band
- place your feet in the loops of each end of the band, shoelaces down 
- step your hands out into a high plank position, hands directly under your front delts
- think about screwing your hands into the ground, contract your lats
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep a neutral head, neck, and spine position 
- keep hips high, in line with your torso

Execution: 
- keep one leg extended
- lift your hips slightly and bend your other leg
- drive your knee towards your chest
- contract your core
- as you extend your leg back, bend your other leg and drive your knee towards your chest
- contract your core
- keep this a fluid and controlled movement

TRX Mountain Climbers

25 Minute AMRAP

Rep Count: 10R, 9R, 8R, 7R, 6R, 5R, 4R, 3R, 2R, 1R
Tempo: steady 
Modification: banded kneeling crunch, or lying crunch 

Set Up: 
- attach a rope to one side of the cable and position it high 
- step in front of the cable, facing the rope
- grip the rope with a neutral grip on each side
- step 1-2 steps away from the cable
- get down into a tall kneeling position 
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin
- bend your arms and pull the rope towards the top of your head
- drive your elbows forward and contract your lats to hold the rope in place
- begin with chest facing forward

Execution: 
- use your core to pull the band straight down 
- drive your elbows towards the ground, bend your torso forward and round your upper back slightly 
- contract your core with head facing the ground
- keep hips in place and allow the band to raise your torso to the upright position again 
- keep control of the movement through your core
- keep knees glued to the ground

Kneeling Cable Crunch

Rep Count: 10R, 9R, 8R, 7R, 6R, 5R, 4R, 3R, 2R, 1R
Tempo: steady 

Set Up: 
- sit on the ground 
- extend your legs straight out in front of you 
- point your toes, squeeze your glutes, pull belly button to spine, and set your brace
- keep tall and lean your torso back slightly 
- extend your arms straight out to your side
- lift your legs off of the ground just slightly

Execution: 
- hold the brace in your core as you bend your legs and drive your knees towards your chest
- bend your arms and wrap them forward, around your knees at the top of the rep 
- contract your core
- extend your arms out to each side again as you extend your legs straight forward 
- keep feet hovering off of the ground 
- try to keep a neutral head, neck, and spine

Knee Tucks

Core Compound Set

8/17 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

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!

8/17 Full Body or Optional Rest Day

Community

More workouts from Sam Sweeney