Name: Playbook - Sam Sweeney - 9/11 Full Body [or optional rest day]
Uploaded: 2026-06-17T00:04:47.127Z
Duration: 60 min
Description: 9/11 Full Body [or optional rest day]

I seriously have a hard time getting through wall walks and Turkish getup. They simply take my heart and lungs to the next level. They are bit frustrating and yet I know I have to keep working on them.

Diana

BOOM 💥💥 
8 week challenge complete!! 
Thank you for the incredible programming ❤️ feeling stronger.

Sarah

Porchia

Night run while drizzling that was fun! 🏃🏻‍♀️🌧

Mia Arrowsmith

Burpees + inch worms=  🔥 
That was killer.  Please keep the mile in the full bodies for the next split!

Julie

Leticia

Took me way out of my comfort zone, loved it!!!

Sinead

A tough one 💪 but a great end to this split. Went from a thick band for chin ups to barely squeezing them out to banging out 5 🔥 shaved off 1 min to my mile time, so close to the 6 min club. Thank you for your programming 💝 ❤️💕

Veronica

From 14 to 9 minutes on the 1 mile. I’m SHOOK. Thank you for pushing me out of my comfort zone. 🥵🥵🥵🔥🔥🔥 can’t believe the challenge over but so psyched to continue training with you and the crew moving forward. THANK YOU 🫶🏻❤️‍🔥

Audry

Lakshmi Neelesh Nimmagadda

Went out with a hell of a bang Sweeneys!! Thank you for yet another challenging 8 week split 🔥🔥🔥

Jennifer

Andrea

Crushed this challenge and GREW both mentally and physically 🤍✨🌻

Kelly

[Challenge Week 8/Day 7]
*optional rest day*

Happy Sunday! [and last official day of this split!]

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. Chin Ups: 5R total 
4. Burpee: 10R
5. Wall Walk: 3R
6. Barbell Rollouts: 5R
7. Jumping Inchworms: 10R total

9/11 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 four. Slowly start to push your pace and beat your time from the previous week.

1 Mile Run

Time:90 seconds
Tempo: hold, steady walk

**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: 5R 
Tempo: steady 
Modification: assisted/banded chin ups, inverted row, or supinated grip row

Set Up: 
- use a bench or chair for assistance up to the bar if needed [or feel free to jump up] 
- grip the bar with a supinated grip, just outside of shoulder width. 
- let your body hang down from the bar, legs straight or bent. 
- contract the glutes to help create full body tension. 

Execution: 
- depress the scapula and point your chest towards the bar
- pull your chest to the bar
- pin your elbows to your sides and contract your back and biceps simultaneously
- lower your body back to the extended position. 
- arms fully extended at the bottom of the rep, before you move into the next rep.

Chin Ups

Rep Count: 10R 
Tempo: steady 
Modification: do not bring chest to ground at the bottom of the rep/take out the hop at the top

Set Up: 
- start standing, with feet together

Execution: 
- bend forward to plant your hands on the ground in front of you 
- immediately jump your feet back into a high plank position [hands under your shoulders]
- bend your arms and bring your chest/hips to the ground
- push through your palms and extend your arms as you press yourself up and jump your feet back in, towards your hands
- lift your torso and immediately jump with arms overhead
- move immediately into the next rep

Burpee

Rep Count: 3R 
Tempo: steady 
Modification: walking plank [press from forearms to hands in plank position]

Set Up: 
- lie on the ground in a prone position facing away from the wall, feet positioned up against the wall. [chest down]
- think about creating a stiff torso, brace your core like you are bracing for a punch. 

Execution: 
- plant your palms on the ground just outside of your chest
- press your palms into the ground and extend your arms as you press up
- step each foot up onto the wall 
- begin to walk your hands in towards the wall as you step your feet up the wall until you are in a handstand position at the top of the rep, chest facing the wall 
- make sure to hold the “hollow” position in the handstand with your feet against the wall [no hyperextension in the low back]
- press the ground away from you and keep a tight high/mid back once you reach the handstand
- slowly begin to walk your hands back out, away from the wall 
- step your feet down the wall and return your chest to the ground.

Wall Walk

Rep Count: 6R
Tempo: steady 
Modification: deck squat, or box hop

Set Up: 
- stand 1-2 feet away from a wall [face the wall]

Execution: 
- lower your glutes to the ground and roll yourself onto your back
- bend your arms back and plant your hands on either side of your head, fingers face your shoulders. 
- bring your legs over your head and rock back as far as you are able to with control.
- press down through your hands and use the momentum from your legs to swing yourself forward
- immediately reach your hands to the floor and kick each foot up one at a time until each heel connects to the wall [in a handstand position]
*press through the ground at the top of the rep. 
*keep a ‘hollow’ position at the top of the rep to protect your low back in the handstand
- bring each foot down to the ground one at a time and continue reps.

Inverted Burpee

Rep Range: 5R
Tempo: steady 
Modification: ab rollout with ab wheel, plank walkout [on toes or knees] 

Set Up:
- load the barbell with rubber plates that will give you the ability to roll the barbell back and forth
- get down into a kneeling positionand grip the barbell slightly wider than shoulder width. [pronated grip]
- depress your scapula and pin them down to keep control of the movement through your lats (and keep the 
movement from wrecking your shoulders)
- push your mid back through your scap and round your upper back just slightly
- drive your ribs in/down and contract your core

Execution:
- with a slight bend in the elbows (slight) push the barbell away from your body
- extend your arms and roll the barbell out only so far that you still feel in control of the movement, and your lats feel fully stretched but still engaged. 
- the goal is to keep a neutral spine as you roll the barbell out into an extended position. Think about engaging the glutes and tucking your pelvis up (posterior pelvic tilt). 
- your body should be a straight line in the extended position, hips should be in line with the spine/torso (pretend you have no butt). 
- keep your arms locked in place, pull and roll the barbell back in, towards your quads. 
- round your back slightly at the top of each rep to help contract the core and lats together, each time 
- use a plank walkout to modify this movement

Barbell Rollout

Rep Range: 10R total 
Tempo: steady 
Modification: drop to your knees for push ups

Set Up: 
- start in a standing position, feet together. 

Execution: 
- bend your torso forward and reach your hands to the ground, keep your legs as straight as you are able to 
- walk your hands out, away from your feet
- stop when your hands are underneath your shoulders, in a high plank position [just outside the chest]
- hold your brace and lower your chest to the ground 
* as you lower bend your elbows below your shoulders, ~45 degrees from your torso
- tap your chest to the ground
- drive through your hands and extend your arms as you push yourself back up into a high plank position 
- immediately jump your feet in towards your hands, keeping your legs as straight as you are able 
- keep hands on the ground and move immediately into the next rep
- repeat the movement as you walk forward.

Jumping Inchworm

20-30 Minute Giant Set AMRAP

9/11 Full Body [or optional rest day]

No modification for hack squat. No weight is not modification. Overall okayish workout.

6/16 Quads, Glutes

Jessica

6/15 Shoulders, Arms

Really loved the trap bar grip on the stiff legs, hit soooo right ❤️‍🔥

Megan

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!

9/11 Full Body [or optional rest day]

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