Name: Playbook - Sam Sweeney - 9/24 Full Body
Uploaded: 2026-06-17T00:04:47.068Z
Duration: 60 min
Description: 9/24 Full Body

Flavia

Jennifer

Sarah

Haven’t done full body in forever (since last split it was optional) and it kills 👏🏽

Anne

Page

Stephanie

Great balance of upper, lower, and core :)

Megan

Dena

That was tough but felt a great burn 🔥

Destiny

Another wonderful Sunday and a great workout! 🙌

Mia Arrowsmith

Earned it#productivemondaymorning❤️‍🔥✌🏻❤️‍🔥

yangBAE

Man, I was hoping my gym didn’t have a sled so I could skip it 😂 turns out they have one 😅😓😰

Annie

Michelle

Dana

Awesome full body day and a good way for me to get in some cardio. 🥵

Laney

those barbell rollouts will humble even the strongest of men 🫠

hillary

JulieAnn

Starting to get slightly better at the roll outs… they’re a struggle for me!!

Corrine

The slow eccentrics felt SO GOOD today. Especially on the sumos after 8 weeks of heavy traditional. Thank you!!

Audry

You’re programming has made me love full body days

Katie

Ruben

April

Antionette

Shelby

Kate

This was the first full body day I have done on this app. It was a good one!!

Tracy

OMG!!! yes!!!!! I loved this workout!  I love it very thing about this split!!! Happy Saturday!!!

Awesome full body with minimal equipment. I was sweating!

Colleen

Sara

I’m normally not a full body person, but this was different and I loved every minute of it!!!

EnTuwan

🔥🔥🔥🔥 nice and spicy FullBody!

Porchia

Great ending to my 1st week in the group!  Thanks!!

Jayne

Happy Saturday!

[to see the entire updated split check out the FAQ section under daily training]  

*PAY ATTENTION TO TEMPO. This split will have a heavy focus on tempo and unilateral training. If you need a refresher on any terminology make sure to check out the ‘start here’ section for training terminology.

Warm Up: foam roll, + 1 upper and 1 lower body warm up routine from app and/or optional 15 minutes of steady state cardio [your choice] 

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

Full Body: 

Optional: 15 minutes of steady state cardio to begin

1A. Sumo Deadlifts: 5S/10R [3 second eccentric] 
1B. Single Arm Overhead Carry: 5S/30 seconds each side 

2A. Barbell Push Press: 4S/10R [3 second eccentric] 
2B. Sled Push: 4S/60 seconds

3A. Barbell Rollout: 3S/10R [3 second eccentric]
3B. Zercher Walking Lunges: 3S/60 seconds

9/24 Training Day Overview

Rep Count: 10R 
Tempo: 3 second eccentric 
Modification: dumbbell sumo deadlift

Set Up: 
- begin with a barbell on the ground in front of you
- get into a sumo stance, feet outside of hip width- toes pointed slightly outward [width of stance will depend on your body mechanics and mobility, play around with this if needed, shins should be vertical at the bottom of the rep]
- use a “tripod foot” to grip the ground. 
- roll the barbell towards you so it is above “mid shoelace” of each foot
- make sure the bar is centered over the feet
- keep a neutral spine and push the hips back as you bend forward to grip the barbell
- use a double overhand grip, straps, or over/under grip [if you use an over/under grip make sure to switch hands every now and then]
- grip the barbell so your hands are directly in line with the shoulders
- keep a “death grip” on the barbell, like you are going to break the bar in half around your body
- shins should be vertical at the bottom of the rep, knees should follow the direction of the toes
- depress the scap to activate your lats - point the chest forward [should be able to see the “logo” on your shirt- if your shirt had/has a logo]

Execution: 
- drive your feet through the floor and leg press the weight up to your knees before using the glutes to snap your hips in to the standing position
- reverse the movement and use a 3 second eccentric to lower with control, keeping the barbell close to your body throughout
- keep a heavy brace held in your core to protect your back- remember your glutes are your focus for your pull
- keep head, neck, spine neutral throughout

Sumo Deadlifts

Time: 60 seconds total [30 seconds each arm]
Tempo: steady/hold
Modification: single arm farmer’s carry

Set Up: 
- grip a dumbbell in one hand
- use your other hand to help position the dumbbell up and overhead
- dumbbell should be in line with your shoulder with arm extended overhead, palm facing forward or in [pronated or neutral grip is fine]
- start with feet hip with apart
- drive your ribs down, squeeze your glutes and brace to create a stable base as you walk

Execution: 
- step forward with each foot as you walk
- make sure the dumbbells stays positioned overhead and in line with your shoulder
- hold the dumbbell overhead on one side for 30 seconds before switching to the other side 
- move slow and focus on hold the tension in your core and glutes

Single Arm Dumbbell Overhead Carry

Compound Set

Rep Count: 10R 
Tempo: 3 second eccentric 
Modification: dumbbell push press

Set Up: 
- grip the barbell with a pronated grip, shoulder width or just outside 
- rotate your elbows under the bar and point them forward as you position the bar across your high chest/collarbone 
- un rack the barbell and step away from the rack 
- plant your feet hip width apart 
- keep a neutral head/neck/spine

Execution:
- softly bend your knees before extending your legs and pressing up into the balls of your feet
- use the momentum from your lower body to explosively press the barbell up and into the overhead position 
- bring your head under the bar at the top of the rep
- drive your ribs down and brace in the overhead position, keep a neutral spine and squeeze your glutes to create a stable base 
- use a 3 second eccentric to lower the bar back to your high chest, bringing your elbows under the bar again 
- “catch” the bar with soft knees and move immediately into the next rep



Execution: 
- drive your feet through the floor and leg press the weight up to your knees before using the glutes to snap your hips in to the standing position
- reverse the movement and use a 3 second eccentric to lower with control, keeping the barbell close to your body throughout
- keep a heavy brace held in your core to protect your back- remember your glutes are your focus for your pull
- keep head, neck, spine neutral throughout

Barbell Push Press

Time: 60 seconds total 
Tempo: steady/hold
Modification: plate push or bear crawl 

Set Up: 
- stand behind the sled 
- lean your chest into the sled and extend your arms so your hands grip the handles of the sled at the mid point on each side [this will help ensure the sled doesn’t tip on you] 
- brace your core and keep a neutral head/neck/spine 

Execution: 
- step one foot forward by driving your knee towards your chest 
- plant the ball of your foot on the ground and drive as you extend your leg and push the sled forward 
- step forward with each leg by driving your knee towards your chest, as if you were marching [exaggerated movement will ensure you get the most out of each step]
- keep a steady pace with quick turn around times

Sled Push

Rep Range: 10R
Tempo: 3 second eccentric 
Modification: ab roller rollout, or plank walkout from knees or toes

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) use a 3 second eccentric to 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

Time: 60 seconds total 
Tempo: steady 
Modification: goblet hold walking lunges

Set Up: 
- set the bar to hip/waist height on the rack 
- keep a neutral spine and bend at the knees slightly to loop each arm under the bar
- position the bar in the crease of your arms
- fold your hands on top of one another and grip. 
- think about pulling the bar into your body and stand up, un racking the barbell. 

Execution: 
- begin with feet together. 
- step one foot forward, plant the foot flat on the ground
- keep the chest up as you bend both the front and back leg and lower into a lunge [legs in a 90 degree bend or lower depending on mobility.] 
- keep the spine neutral and chest forward, and drive through the front foot as you bring the back foot to meet the front and press up into a standing position. 
- alternate stepping each leg forward. [knee may tap the floor between reps if you have the strength/mobility]

Zercher Walking Lunge

9/24 Full Body

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 ♾️

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)

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!

9/24 Full Body

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