Name: Playbook - Sam Sweeney - 9/19 Squat + Bench + Deadlift + Core
Uploaded: 2026-06-17T00:04:41.622Z
Duration: 90 min
Description: 9/19 Squat + Bench + Deadlift + Core

John B

Traca

Love these higher rep days. Get to play around with form 🤓

Audry

This was tough as body was tired from the week but pushed through 🔥

Megan

Michelle 

Do you have any glute imbalance recommendations?

Adriana

Jennifer

Shelby

Morgan

Brittanie

Mike

Shekinah

Mia Arrowsmith

JulieAnn

Loving this split and feeling stronger everyday. I love the heavy core on fridays!!

Marta

Bradley

This Friday felt MUCH better than last 💪🏽 🔥

Tiffany

Regina

Kimmy

Second week in the books and feeling Sooo much better!

Fridays moves always brings it all together so well nice flow

Porchia

Kimberly R

Happy Friday! 

Week 2 of 5 (week 5 deload)

Pre Training Mobility and Warm Up: Please use the warm up listed and/or 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.

Squat + Bench + Deadlift + Core

Warm Up: 
1a. Worlds Greatest Stretch: 1-2S/30-60 seconds 
1b. Weighted Hollow Hold: 1-2S/10-30 seconds
1c. Primer Sets [apply appropriately before each primary movement as needed]: 1-2S/2-5R 

Strength Training: 
2. Barbell Back Squat: 3S/6-10R

3. Barbell Bench Press: 3S/6-10R

4. Barbell Deadlift: 3S/6-10R 

5a. Overhead Farmers Carry: 4-5S/30 seconds 
5b. Stir the Pot: 4-5S/20 seconds each way

6a. Cable Bird Dog Crunch: 2-3S/10-12R each side
6b. Ab Wheel or Barbell Rollout: 2-3S/6-10R

9/19 Training Day Overview

Rep Range: 30-60 seconds 
Tempo: steady 

Set Up: 
- stand with feet together

Execution: 
- step one foot forward, plant your foot on the ground
- bend both legs and lower into a lunge position
- rest your back knee on the ground
- lean your torso, keeping a flat back
- extend your arms down and plant your hands on the ground next to your front leg
- lift one hand off of the ground
- twist your torso to one side and stretch your arm towards the ceiling 
- twist your torso to face down, plant your hand on the ground again 
- twist your torso to the other side and reach towards the ceiling with the opposite arm
- bring torso to face ground again, plant your hand on the ground 
- extend your legs, raise your torso, and press back into the standing position with feet together

Worlds Greatest Stretch

Rep Count: 10-30 seconds  
Tempo: steady  
Modification: no weight

Set Up: 
- lie on the ground in a supine position 
- extend your legs straight out
- squeeze your glutes, set a neutral pelvis position, and brace
- grip a plate in your hands
- extend your arms and hold the plate over your chest, or for more difficultly extend your arms overhead and hold plate off of the ground
- drive your back into the ground and raise your legs off of the ground just slightly 

Execution: 
- hold a tight brace in your core and hold legs and arms off of the ground in a "hollow" position 
- if you feel your back start to arch off of the ground, raise your legs and arms higher to offset the tension in your core

Weighted Hollow Hold

Rep Count: 3-5R
set 1: 50% of working weight
set 2: 50-75% of working weight 
[add another ramp up set if appropriate]
Tempo: steady

*these are light sets to be used as a neural primer to your heavy sets. We want these to be as clean as possible. Use these sets to practice set up, and execution. The goal is to make your working sets looking as easy as your ramp up sets.

Primer Sets [apply appropriate for each primary movement]

Warm Ups and Activation

Rep Range: 6-10R 
Tempo: steady, powerful

Set Up: 
- position the bar at an appropriate height for you to set up underneath. [~shoulder level or just below]
- step behind the bar, grip the bar just outside shoulder width (grip will depend on your personal mobility)
- wrap your thumbs over or under the bar, use a tight, death grip 
- retract your scapula and squeeze them together as you pull yourself underneath the bar 
- position the bar on your high or mid back- high bar or low bar positioning [whichever is more optimal for you]
- step your feet under the bar
- activate your lats by drive your elbows straight down and pulling the bar into your traps
- squeeze your glutes, set a neutral pelvis position, and brace
- lift the barbell off the rack
*elbows should be as close to vertical, under the bar as possible- watch for them flaring out
- take ~3 steps back, get into your squat stance [toes forward or slightly out]
 *stance should be slightly wider than hip width OR adjust to whatever is most optimal for you to achieve the best quality reps
- think about having a “tripod grip” on the ground with your feet (big toe, little toe, heel gripping the ground)

Execution: 
- take a big, 3D bracing breath and hold the brace in your core [valsalva maneauver]
- push your hips back, bend your knees and allow them to follow in the direction of your toes
- lower into a full range of motion squat [hip crease in line with or slightly below your knees]
- chest should face forward at the bottom of the rep
- press your feet through the ground and extend your legs, drive your hips in 
- press up to the upright and standing position
- exhale at the top of the rep and reset your breath
- chest should be upright and facing forward throughout each rep
- keep your knees in line with your toes, try not to let them cave
- the bar should travel in a straight line, over your mid foot, as you lower and stand

Barbell Back Squat

Rep Range: 6-10R 
Tempo: steady

Set Up: 
- set the bar at a reasonable height so you are able to safely un-rack the barbell when you are lying supine on the bench. 
- to get into position, retract and depress your scapula and pin your mid/upper back to the bench. 
- grip the bar with a pronated grip, wider than shoulder width (grip placement will depend on your body mechanics and mobility)
- lock in the natural arch in your low back by contracting your lats (keep the scapula retracted and depressed), lift your chest towards the bar, squeeze your glutes, and position your toes in line with or slightly behind your knees. 
*the arch will keep your shoulders safe during heavy pressing. (No need to accentuate it if uncomfortable, just utilize the natural arch)*
- plant your feet on the ground so your toes are in line with or slightly behind your knees 
- brace and create full body tension [death grip on the bar- grip the ground with your feet]

Execution: 
- keep full body tension (break the bar- spread the ground with your feet) and un-rack the barbell, position it just above your chest in the starting position. 
- bend your elbows below your shoulders as you lower the barbell to mid chest or just under your chest [think about rowing the bar into your chest and squeeze your scap as you do, this will help keep tension in your posterior chain to support the press]
- keep your knuckles facing the ceiling 
- drive your feet through the floor and exhale as you press the bar up and slightly “back” to the start position.
- reset your brace and breath between reps

Barbell Bench Press

Rep Range: 6-10R
Tempo: steady, powerful

Set Up: 
 - load the bar with appropriate weight 
- stand behind the bar, position the bar so it is over mid foot position
- take a hip width stance or slightly inside, toes forward (feel free to play around with stance. your mobility and anatomy will play a large role in the width of your stance)
- create a tripod foot with your feet, think about connecting/pressing through the base of your big toe, little toe, and heel
- squeeze your glutes, set a neutral pelvis position
- pull belly button to spine, and set your brace
- keep a neutral spine and hinge at your hips 
- bend forward to grip the barbell
- grip the barbell with a pronated grip (feel free to use straps), hook grip, or an under/overhand grip (Use a “death grip” on the bar)
- grip should be just outside of your hips
- sink your hips down and lift your chest so it is facing forward 
- activate your lats by depressing your scapula (shoving them down and pinning them there) and think about breaking the bar around your body to create tension
*as you do this the bar should be pulled right up to your shins
- keep head/neck/spine neutral

Execution: 
- take a bracing breath, expand your core 3D
- press your feet through the ground
- "leg press" and lift the bar from the floor up until it is at knee level 
- as the bar reaches your knees, drive your hips in and extend your legs fully
(think about your knees externally rotating as you pull the bar, and push hips in> torque)
- raise your torso upright and lift the bar into the standing position
- contract your entire posterior chain and keep tight, make sure to reach full hip extension at the top of the rep, but don’t hyperextend through the low back
- reverse the movement and lower the bar with control, keep the bar as close to your body as possible
- reset your breath in between each rep
- at the top and bottom of the rep we should always be able to ‘read the logo on your shirt’- this just means keep your chest up and facing forward

Barbell Deadlift

Time: 30 seconds
Tempo: steady 
Modification: hold a single plate overhead or hold weight at shoulders in front racked position
*sub dumbbells

Target muscle group: core

Set Up: 
- grip a kettlebell in each hand, pronated grip 
- stand with feet together
- squeeze your glutes, set a neutral pelvis position, and brace
- lift the kettlebells into the overhead position, weight directly over your delts
- drive your ribs down, keep a tall torso 
- keep armpits pointing forward
- keep weight pinned directly above your delts

Execution: 
- walk forward with a slow and steady pace
- hold a strong brace in your core, keep a neutral spine position

Overhead Farmers Carry

Time: 40 seconds (20 seconds in each direction)
Tempo: hold
Modification: drop to your knees

Target muscle group: core

Set Up: 
- place a med ball on the ground
- plant your forearms on top of the ball 
- step back into a high plank position 
- squeeze your glutes, set a neutral pelvis position, contract your quads, and brace
- keep your hips in line with your torso
- drive elbows into the top of the med ball 

Execution:
- keep your torso facing the ground 
- use your forearms to slowly rotate the med ball in a circular motion 
- hold a tight brace in your core, keep hips square to the ground 
- switch directions halfway through

Stir the Pot

Core Compound Set

Rep Count: 10-12R each side
Tempo: steady 
Modification: banded or bodyweight bird dog crunch

Target muscle group: core

Set Up: 
- use no handle attachment and position one side of the cable low
- get down on the ground in a table top/quadruped position 
- plant hands under your delts, bend your legs and position knees under your hips
- squeeze your glutes, set a neutral pelvis position, and brace
- extend one arm forward and grip the knob of the cable with a neutral grip 
- extend your opposite leg straight back 
- keep head, neck, and spine neutral 

Execution: 
- bend your arm and opposite leg 
- pull the cable and drive your elbow towards your knee under your torso
- contract your core
- extend your arm and opposite leg with control

Cable Bird Dog Crunch

Rep Range: 6-10R 
Tempo: steady
Modification: plank walkout on toes or knees

Target muscle group: core 

Set Up: 
- grip the handles of the ab wheel with a pronated grip 
- get down on the ground in a tall kneeling position, knees down 
- position wheel on the ground, stack your chest over the wheel
- squeeze your glutes, set a neutral pelvis position, and brace
- tuck your chin and slightly round your upper back 
- keep your arms locked straight 
- keep a stiff torso, hold a strong brace in your core

Execution: 
- roll the wheel away from your legs
- extend your arms overhead and lower your torso and hips towards the ground
- extend your arms overhead only so far that you are able to stiff keep control of the movement through your core
- raise your torso/hips and roll the wheel towards your legs
- slightly round your upper back 
- contract your core at the top of the rep

Ab Wheel or Barbell Rollout

9/19 Squat + Bench + Deadlift + Core

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 ❤️‍🔥

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

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

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

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!

9/19 Squat + Bench + Deadlift + Core

Community

More workouts from Sam Sweeney