Name: Playbook - Sam Sweeney - 9/4 Full Body [optional rest day]
Uploaded: 2026-06-17T00:04:47.155Z
Duration: 60 min
Description: 9/4 Full Body [optional rest day]

#tgif 
20’cycle 
Did weighted marchin for lunges

yangBAE

That was fun! I feel like you broke up the TGUS but I’ll take that over Turkish getups any day.

Victoria

Really great full body!! Hard work, sweaty and I feel great and pumped!

Sean

Megan

Porchia

Jessica

Got my four mile run in before it started raining, then smashed this full body workout. Feeling pretty good!

Mia Arrowsmith

Not sure what that was but okkk. Congrats to those who completed 30 rounds 😂☠️

Kashay Sullivan

Those rest times in between farmer carrys 😭🤪🔥

Veronica

Ooo those farmer carry a with 45 sec rest 🔥🔥 forearms on fire

Brandi

Adding this to a full body fave. Loved it and super commercial gym friendly!! THANK YOU! Week 8 here we come 🤩🥲

Audry

Um…30 rounds? I know you didn’t mean 30!! How about 7? 7 was plenty! 😅 loved it!

Julie

Nyakeh

Lakshmi Neelesh Nimmagadda

Jennifer

Paula

The perfect Sumday workout doest exi... oh wait 🔥 🔥 🔥

Erin

[Challenge Week 7/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. Pike to Push Up: 5R total 
4. Single Sided Otis Up: 5R each side [10R total]
5. Banded Superman Lat Row: 15R
6. Banded Russian Twist: 10R each side [20R total] 
7. OH Step Back Lunges: 20R total

9/4 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.

Farmers Carry

Rep Range: 5R total [1 pike + 1 push up= 1 full rep]
Tempo: steady
Modification: drop to knees for both movements [only lower down in the pike as far as you are able to control]

Set Up: 
- set up in a push up position, hands under your shoulders, feet hip width apart 
- push your mid back through your scapula and squeeze your glutes to hold the brace 

Execution:
- bend your elbows below your shoulders and lower your chest towards the ground 
- tap your chest to the ground, or get as close as you are able
- extend your arms and press yourself back up into a high plank position 
- immediately walk your hands in towards your toes as far as you are able, while keeping straight legs
- plant your hands just outside of your shoulders in the pike position 
- bend your elbows so they are behind your shoulders and lower your head towards the ground
- tap your head to the ground 
- extend your arms and press yourself back up into the pike position 
- walk your hands back out so you are in a high plank position with your hands just under your shoulders

Pike to Push Up

Rep Count: 10R total [5R each side]
Tempo: steady 
Modification: no weight, or weighted sit ups

Set Up: 
- lie on the ground in a supine position, bend your legs and plant your feet on the ground 
- grip a kettlebell in one hand 
- lie back and extend your arm holding the kettlebell over your chest
- extend the other arm up over your chest for stability 

Execution: 
- drive your back into the ground and lift your torso off the ground as you sit all the  up 
- as you sit up keep your arm extended and rotate the kettlebell overhead at the top of the rep, in line with your shoulders
- drive your ribs down and contract your core
- lower your torso back down to the ground with control until your back is flat on the ground again

Single Sided Otis Up

Rep Count: 15R
Tempo: steady 
Modification: no band, no weight

Set Up: 
- loop a large loop band around a rack or machine 
- face the band and get on the ground in a prone position, chest down
- extend your arms and legs
- grip the band with each hand, pronated grip

Execution: 
- lift your legs and chest off the ground as you pull the band with each hand and drive your elbows towards your waist 
- contract your low back/lats
- extend your arms back towards the direction of the band as your lower your chest back to the ground

Banded Superman Lat Row

Rep Count: 20R total [10R each side]
Tempo: steady
Modification: cable kneeling wood chop, Russian twists

Set Up: 
- loop a large loop band around a rack or machine 
- sit on the ground facing 90 degrees from the band 
- bend your legs and plant your feet on the ground 
- grip the band with both hands
- lean your torso back just slightly [~45 degrees]
- extend your arms out, holding the band, in line with the center of your chest

Execution; 
- rotate your chest and arms towards the the outside of your hips and pull the band 
- contract your obliques
- rotate your arms and torso back to the center
- keep control of the movement through your core

Banded Russian Twist

Rep Count: 20R total 
Tempo: steady 
Modification: weight at shoulders or by sides, or no weight

Set Up: 
- grip a kettlebell in each hand
- press the kettlebells overhead, in line with your shoulders
- stand with your feet together
- drive your ribs down and brace your core
- keep a neutral head/neck/spine 

Execution: 
- step one foot back behind you
- plant your feet on the ground and bend both legs and lower into a lunge [90 degree bend in each leg] 
- step the back foot forward to meet the front foot
- alternate stepping each foot back
- keep kettlebells pinned overhead

OH Step Back Lunges

20-30 Minute Giant Set AMRAP

9/4 Full Body [optional rest day]

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

6/16 Quads, Glutes

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

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!

9/4 Full Body [optional rest day]

Community

More workouts from Sam Sweeney