Name: Playbook - Sam Sweeney - 8/7 Full Body [or optional rest day]
Uploaded: 2026-06-17T00:04:47.281Z
Duration: 60 min
Description: 8/7 Full Body [or optional rest day]

Loved this full body! It was a sweaty one for sure 😂

Perfect lineup to modify for a mini FB with no equipment 🙌🏼

Ashley Greeley

Amanda Smith

Megan

Corrine

Rebecca

I knew the burpee pullups would get me as I'm doing assisted pullups at the moment. So when quitting is not an option, you work to failure. Got them jumping pullups (chin not getting over on the 5th on each round). That was a sweaty burner and loved it.

Carol

Nyakeh

Michelle

Loved the circuit on this one. The perfect combo.

Audry

Veronica

Had to split up the burpee pill-ups to 5 jump pull-ups/5 half burpees. Allowed me to get about 50+ pull-ups in!!

Julie

Great workout. Those burpees at the end got me. I’m still recovering from yesterday. 🥴

Dedra

Another good one.  I walked in the treadmill instead. 30 minutes, incline 10, speed 3.5 kph.  I was sweating from my eyeballs!

Kimmy

Shaved 41 seconds off my mile from week 1. Did 20 min of full body, and that was more than enough 🥵

Katie

Omg loved LOVES IT!!!! A good fullbody at my garage gym at 100 degrees 🥵🥵🥵 love working out in this heat

Brenda

Always a good workout, Sam and Noel never fails! 🙌😮‍💨

Laney

Audi

Kirsten

Died
Literally died after coming back from vacation 💦💦💦

Lakshmi Neelesh Nimmagadda

Kate

Full body days got me breathing so hard 😮‍💨 💪

Annie

Loved having full body day start with running!

Brianna

I died from the burpees and pull ups but I loved it at the same time, lol 🫠☠️

Suanne Camacho Tumaquip

Aussemon Peake

Whewwww that’s all I have to say 😂🥵

Annie Jo 

Diana

Whitney Carrington

Loved this! Saving for the future for sure.

Deirdre bardolf

Okay I was hesitant about the burpee pull ups but they ended up being my favorite move today! 🔥💪🏻

Channing

Megan Laudick

That endurance stuff you sneak in on Hypertrophy days is the stuff of wizards.  Team no cardio/slowest runner ever here🙋🏻‍♀️, and my mile has improved each week.  This split is genius.

Holli

So good!  Dreaded the pull-up burpees but got it done ✅

Teagan

[Challenge Week 3/Day 7]
*optional rest day*

Happy Sunday!

Warm Up: foam roll, full body warm up and activation routine from app, + 10 mins steady state walk to warm up the CNS [optional]

*Remember to track your primary movements [1 mile walk/run] and iso hold [farmers carries] movements! 

Click the ‘start now’ button to find the training day overview

Full Body: 

1. Time 1 mile run

2. Farmer’s Carry: 3S/90 seconds

20-30 Minute Timed AMRAP: 

*Complete as many rounds as you can of the giant set below within the 20-30 minutes. Rest as needed throughout. 

3. Bodyweight Squat: 15R
4. Weighted Anti Extension Bicycles: 20R total
5. Hand Release Push Ups: 10R 
6. Plank Shoulder Taps: 20R total
7. Burpee Pull Ups: 5R

8/7 Training Day Overview

*TIME YOURSELF 
Tempo: Steady 
Modification: any cardio you choose. This could be a walk, run, bike, row- whatever you choose, be consistent with your distance from week to week so you are able to track your progress.

**Run with a steady pace. Remember this is week three. Slowly start to push your pace and beat your time from the previous week.

Timed 1 Mile Run

Time: 90 seconds
Tempo: hold, steady walk
*90 seconds rest 

*start with 30-50% of your bodyweight
**track your weight from week to week so you are able to refer back and track your progress

Set Up:
- grip a set of heavy kettlebells or dumbbells in each hand. [neutral grip]
- activate your lats to pin the dumbbells by your sides
- keep a neutral spine, chest out, and brace your core. 
- this is another instance to think “ribs down” to fight against the rib flare [rib flare can be cause by an anterior pelvic tilt as well, make sure the pelvis is neutral]

Execution: 
- grip the dumbbells with a “death grip” and brace the core as you step forward and carry the dumbbells  
- use your core to manage the tension in your forearms. 
- use your lats to lock the dumbbells in place and keep them from swinging  or swaying as you walk.

Farmer’s Carry

Rep Count: 15R
Tempo: steady, quick 

Set Up: 
- stand with your feet hip width apart, or just outside [whatever stance is most optimal for you] 
- keep an upright torso, brace your core
- keep your head, neck spine neutral 
- start with your arms down by your sides

Execution: 
- break at your hips and push them back as you bend your knees 
- allow your knees to follow your toes, and reach your arms forward as you lower into a full squat [90 degrees or just below depending on your mobility] 
- drive your feet through the ground and push your hips in as you press back up into the standing position 
- make sure your knees do not cave as you lower or press
- keep your chest from falling forward at the bottom of the rep
- feet should stay planted on the ground throughout

Bodyweight Squat

Rep Count: 20R total 
Tempo: steady 
Modification: no weight, or sub band for weight

Set Up: 
- hold a plate with both hands
- get on the ground and lie in a supine position [chest up] 
- extend your arms, holding the plate, over your chest
- bend your legs and raise them to a 90 degree position 
- lift your upper back off the ground just slightly
- drive your ribs down and press your back into the ground

Execution: 
- keep the plate pinned over your chest
- extend one leg straight out while keeping the other leg bent
- once your leg is fully extended drive your knee back towards your chest 
- contract your core
- extend your other leg straight out before driving your knee back towards the chest to meet the other leg
- keep your low back glued to the ground
- only extend legs out as far as you are able while keeping control of the movement in your core

Weighted Anti Extension Bicycles

Rep Count: 10R 
Tempo: steady 
Modification: drop to your knees [while performing the hand release], or standard push ups

Set Up: 
- get on the ground in a high plank position 
- hands should be position just outside of the shoulders
- squeeze your glutes and press your mid back through your scapula, pin yourself in this position [hollow position] 
- drive the balls of your feet into the ground, take a wide stance for more stability assistance

Execution: 
- bend your arms so your elbows are below your shoulders and at a ~45 degree angle from your torso
- lower your chest to tap the ground
- pick both hands completely off the ground and reach your arms forward
- plank your hands back on the ground, just outside of your chest
- squeeze your glutes and drive your hands through the floor 
- extend your arms and press yourself back up into the high plank position 
- contract your chest
- make sure your torso and hips rise and fall together as you move through each rep [watch for worming up, you hips rising faster than your chest or vice versa]

Hand Release Push Ups

Rep Count: 20R
Tempo: steady
Modification: drop to your knees or elevate your hands on a bench or box

Set Up: 
- get on the ground in a high plank position 
- hands should be position directly under the shoulders
- squeeze your glutes and press your mid back through your scapula, pin yourself in this position [hollow position] 
- drive the balls of your feet into the ground, take a wide stance for more stability assistance

Execution: 
- pick up one hand off the ground
- reach across your chest and tap your hand to the opposite shoulder
- plant your hand back on the ground, under your shoulder
- lift the other hand off the ground and tap the opposite shoulder
- plant your hand back on the ground
- alternate tapping each hand to the opposite shoulder
- keep your hips from shifting or twist as you tap each side

Plank Shoulder Taps

Rep Count: 5R 
Tempo: steady
Modification: take out the pull up and do 5R burpees, or take out the burpee and do 5R pull ups/assisted pull ups/inverted rows

Set Up: 
- stand under the pull up bar with your feet together

Execution: 
- bend forward, keeping a neutral spine, and reach your hands towards the ground
- plant your hands on the ground and jump both feet back, into a high plank position 
- bend your arms and bring your chest and hips to touch the ground
- press down through your hands and lift your hips as you jump your feet in towards your hands
- lift your hands off the ground and raise your torso to and upright position 
- use the momentum to swing your arms up towards the bar
- jump up to connect your hands to the bar 
- immediately pull your chest up towards the bar [drive elbows down]
- extend your arms and lower your self back towards the ground
- let go of the bar with both hands and land with soft knees
- move directly into the next rep

Burpee Pull Up

Giant Set: 20-30 Minute AMRAP

8/7 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

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 ♾️

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

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 🔥🔥💪

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!

8/7 Full Body [or optional rest day]

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