Name: Playbook - Sam Sweeney - 8/24 Full Body or Optional Rest Day
Uploaded: 2026-06-17T00:04:43.619Z
Duration: 75 min
Description: 8/24 Full Body or Optional Rest Day

Christina

Love this one! Also really liked the banded Rev crunches and crunches!

Kristin

Marta

Megan

Best workouts ever! Keep them coming, please!

Alice

Love it! Needed something full body before meetings and a long work day. Perfect combo

mariah

Getting back in the swing and figured today would be a good day for a full body workout!!

Gabby

Alexandra VanHook

Lauren

Alyssa Frame

Aurelija Grabliauskas

Kelly

Just what I needed to start my day! 🔥🙌🏼

Mia Arrowsmith

Happy Saturday!

Week 6 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. Barbell Clean from Blocks: 5R
2b. Side to Side Uneven Push Ups: 6R total 
2c. TRX Row: 10R total
2d. Box Hop: 12R 

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. Anti Extension Reverse Crunch: 10S/10R, 9R, 8R, 7R, 6R, 5R, 4R, 3R, 2R, 1R 
3b. Banded Crunch: 10S/10R, 9R, 8R, 7R, 6R, 5R, 4R, 3R, 2R, 1R

8/24 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: 5R
Tempo: explosive
Modification: barbell power clean, or dumbbell power clean 

Set Up: 
- use rubber plates and load the barbell with appropriate weight 
- place the barbell on your blocks
*blocks should position the barbell at ~knee height or just below 
- step behind the barbell, feet hip width apart
- squeeze your glutes, pull belly button to spine and set your brace
- lean your torso forward slightly, keep chest facing forward
- extend your arms down in front of your torso, grip the barbell with a pronated grip, shoulder width apart
- depress your scapula, contract your lats
- keep gaze forward

Execution: 
- extend your legs and drive your hips in
- lift the bar from the block, bend your arms and shrug the bar to a front racked position, elbows forward
- “catch” the bar with knees bent slightly
- extend your legs and stand at the top of the rep 
- extend your arms and lower the bar to the blocks again with control

Barbell Clean from Blocks

Rep Count: 8R total 
Tempo: steady 
Modification: drop to your knees

Set Up: 
- place a plate on the ground 
- get down on the ground in a prone position, plant one hand on top of the plate, plant the other hand to the side of the plate
- step back into a hip width stance [wider stance= more stability]
-  squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine position 

Execution: 
- bend your arms, keep elbows traveling ~45 degrees from your torso
- lower your chest towards the ground
- extend your arms and push your chest away from the ground again 
- contract your chest
- step your hand on the ground to the center, on top of the plate to meet your other hand
- lift your other hand off of the plate and step off to the other side of the plate
- alternate each side, each rep 
- keep your body traveling in one stiff straight line

Side to Side Uneven Push Ups

Rep Count: 10R
Tempo: steady
Modification: banded row, or dumbbell row 

Set Up: 
- stand facing the trx band
- grip the handles with a neutral grip 
- step away from the band until the band is tight
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms and lean your torso away from the band, keep feet on the ground
- the more you lean back, the more tension/weight you will feel in your row
- keep hips extended, torso traveling in a stiff straight line 
- keep head, neck, and spine neutral

Execution: 
- retract your scapula
- bend your arms and row your torso towards/through the band
- squeeze your elbows in tight by your sides
- contract your lats, back 
- extend your arms and lower your torso towards the ground again 
- do not let hips drop throughout each rep

TRX Row

Rep Count: 12R
Tempo: explosive, steady 
Modification: use a low box, or  step up 

Set Up: 
- stand facing your box, 1-2 steps away 
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms down by your sides

Execution: 
- push your hips back and bend your knees slightly 
- bring your arms back, slightly behind your torso
- extend your legs, drive your hips in, swing your arms forward and explode off of the ground
- hop both feet up and on top of the box 
- land with soft knees
- extend your legs and stand
- step each foot down, off of the box one at a time
- keep knees soft on landings
- do not let knees cave as you land or jump

Box Hop

25 Minute AMRAP

Rep Count: 10R, 9R, 8R, 7R, 6R, 5R, 4R, 3R, 2R, 1R
Tempo: steady 
Modification: no band

Set Up: 
- loop a large loop band low around a machine or rack 
- step in front of the band, facing away
- lie on the ground in a supinated position, chest up, feet facing away from the band
- reach behind you to grip the band with a pronated grip, shoulder width apart
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your arms straight, contract your lats, and pull the band over your chest, hold it in this position [hold tension in your lats]
- bend your legs and keep them pinned at 90 degrees

Execution: 
- drive your back into the ground
- lift your hips off of the ground
- drive your knees straight up towards the ceiling
- contract your core
- lower your hips to the ground again with control 
- hold tension in your lats by keeping the band over your chest

Banded Anti Extension Reverse Crunch

Rep Count: 10R, 9R, 8R, 7R, 6R, 5R, 4R, 3R, 2R, 1R
Tempo: steady 
Modification: no band 

Set Up: 
- loop a large loop band low around a machine or rack 
- step in front of the band, facing away
- lie on the ground in a supinated position, chest up, feet facing away from the band
- reach behind you to grip the band with a pronated grip, shoulder width apart
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your arms straight, contract your lats, and pull the band over your chest, and forward, hold it in this position [hold tension in your lats]
- bend your legs and plant your feet on the ground
- tuck your chin 

Execution: 
- drive your lower back into the ground 
- use your core to lift your upper back off of the ground
- lift your chest towards the ceiling
- contract your core
- lower your upper back to the ground again 
- use the band as tension, keep tension in your lats and core

Banded Crunch

Core Compound Set

8/24 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!

8/24 Full Body or Optional Rest Day

Community

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