Name: Playbook - Sam Sweeney - 8/31 Full Body or Optional Rest Day
Uploaded: 2026-06-17T00:04:43.590Z
Duration: 75 min
Description: 8/31 Full Body or Optional Rest Day

Anna

Kristin

🔥🔥🔥 I am dead!!! That was insanely good

Marta

Donna

Just the right level of intensity ❤️‍🔥

Megan

Madhumita

It’s hard to get the lower abs burning and those incline reverse crunches hit them real good 🔥 will be returning to this combo.

Diana

Alice

That was spicy in a awesome way🥵🔥 Thank you so much 🧡

Erisa

Darrien

Donalee

Caroline Kuc

Seriously7!

Happy Saturday!

Week 7 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 Squat Clean from Blocks: 5R
2b. Push Up Renegade Rows: 6R total  [count push ups]
2c. American Kettlebell Swings: 8R
2d. Speed Burpees: 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. Incline Bench Reverse Crunch: 10S/10R, 9R, 8R, 7R, 6R, 5R, 4R, 3R, 2R, 1R 
3b. Hollow Hold Crunch: 10S/10R, 9R, 8R, 7R, 6R, 5R, 4R, 3R, 2R, 1R

8/31 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
- push your hips back, 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
- powerfully lift the bar from the block, bend your arms and shrug the bar to a front racked position, elbows forward
- as you pull the bar, drop into a squat position 
- “catch” the bar in the front racked position in a full squat
- keep chest up, elbows forward, knees over your toes, feet down on the ground, and hip crease below your knees in the squat position at the bottom of the rep 
- extend your legs, drive your hips in, and press up into the standing position again at the top of the rep 
- extend your arms and lower the bar to the blocks again with control
- keep this one fluid movement

Barbell Squat Clean from Blocks

Rep Count: 6R total 
*count your push ups*
Tempo; steady 
Modification: drop to knees for both push ups and rows

Set Up:
- grip a dumbbell in each hand, neutral grip 
- place your dumbbells on the ground, directly under your front delts, just outside of your chest
- stack your chest over the dumbbells and step back into a high plank position on the dumbbells
- take a wide stance with your feet [wider stance= more stability]
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- bend your arms so your elbows travel ~45 degrees from your torso
- lower your chest towards the ground between your dumbbells
- tap the ground with your chest or get as close as you can
-  extend your arms and press your chest away from the ground
- contract your chest, keep body traveling in one stiff, straight line [hips in line with torso]
- lift one dumbbell off of the ground, bend your elbow and drive it towards your hip on one side
- squeeze your elbow in close to your side, contract your lat
- extend your arm and lower the dumbbell to the ground again 
- complete the same rep on the other side
- keep chest and hips square to the ground as you row, do not twist from side to side
- keep a tight brace in your core throughout, hips traveling in line with your torso

Push Up Renegade Row

Rep Count: 8R
Tempo: powerful, steady
Modification: standard kb swing or dumbbell swings

Set Up: 
- grip a kettlebell in both hands, pronated grip on the handle
- extend your arms down in front of your torso, hold the kettlebell between your legs
- get into a wider than hip width stance
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine 
- keep your arms straight

Execution: 
- push your hips back, bend your knees slightly and lower the dumbbell between your legs
- extend your legs, drive your hips in- one powerful motion 
- use the momentum from your lower body to swing the kettlebell up along the line of your torso and directly into the overhead position 
- arms should be fully extended, kettlebell pointing towards the ceiling directly over your head
- control the movement and guide the kettlebell down between your legs again 
- move directly into the next rep

American Kettlebell Swings

Rep Count: 10R
Tempo: explosive, quick 
Modification: step back and forward instead of hopping, no hop at the top 

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

Execution: 
- push your hips back, bend your torso forward, and reach your arms towards the ground
- plant your hands on the ground, directly under your delts and just outside of your chest
- hop your feet back, into a high plank position 
- lift your hips, hop your feet in, keep legs as straight as you are able
- lift your torso, extend your arms overhead, and hop at the top of the rep 
- land with soft knees and move directly into the next rep

Speed Burpee

25 Minute AMRAP

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

Set Up: 
- set your bench to ~45 degrees
- stand if front of the bench, facing away 
- position your back/torso against the incline pad of the bench
- bend your legs and plant your feet on the seat of the bench 
- bend your arms and reach them overhead to grip the end of the bench
- squeeze your elbows close to your head on each side
- contract your lats and pull yourself into the bench 
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- pull your upper body into the bench and lift your feet off of the seat of the bench 
- use your core to lift your lower body away from the bench
- drive your feet towards the ceiling
- contract your core
- lower your hips and feet to the bench again with control
- keep control of the movement through your core

Incline Bench Reverse Crunch

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

Set Up: 
- lie on the ground in a supine position, chest up
- extend your legs straight out, point your toes
- extend your arms down by your sides, palms up
- squeeze your glutes, pull belly button to spine, and set your brace
- drive your back into the ground and lift your feet off of the ground, only slightly 

Execution: 
- lift your upper back off of the ground and towards the ceiling 
- reach your hands towards your hips on either side of your torso
- contract your core
- keep feet hovering off of the ground and lower your upper back to the ground again 
- keep your abs flat, belly button to spine, tight brace

Hollow Hold Crunch

Core Compound Set

8/31 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!

8/31 Full Body or Optional Rest Day

Community

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