Name: Playbook - Sam Sweeney - 9/7 Full Body or Optional Rest Day
Uploaded: 2026-06-17T00:04:43.559Z
Duration: 75 min
Description: 9/7 Full Body or Optional Rest Day

Christina

What a finisher for FB! Definitely begging to finish in the 25 min. Normally I just do to 10 rounds even if the timer ends but I was done at 25 min today!

Kristin

Marta

Megan

Love a good AMRAP. 🤘🏻🤘🏻🤘🏻🤘🏻

Katherine Maestas

Fullbodys just hit different! Makes you push just a little bit more!

Absolutely loved this FB🔥
This phase helped me grow my strength & loved how much I could tune into my form & coordination. 
Thank you so much 🙏🧡

Erisa

Mia Arrowsmith

Porchia

Awesome workout to wrap up this last program!

Seriously7!

❤️ full body!  Hoping a full body is included in the next spilt! 🖤

Kelly

Great last day of the split!! Onto deload week!!!

Lindsay Brauer 

Happy Saturday!

Week 8 of 8 week split [week 9 deload]

Goal of Split: To build absolute strength [1RM strength] with a focus on legs and glutes.

Pre Training Mobility and Warm Up: please 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.

Full Body: 

1. Optional: Steady state jog/run or cardio of choice: 20-30 minutes

25 Minute AMRAP: Get in as many rounds of the exercises below as possible within the timeframe. Rest minimally. 
2a. Barbell Thruster from Pins/Blocks: 5R
2b. Pull Ups: 5R total  [count push ups]
2c. Push Up Wall Walks: 5R
2d. Alternating Kettlebell Swings: 20R total 

Core Compound Set: 10R-1R: start with 10 reps of each movement. Take away 1 rep each set until you reach 1 rep of each movement. 
3a. Hanging Knee Tuck Toes to Bar: 10S/10R, 9R, 8R, 7R, 6R, 5R, 4R, 3R, 2R, 1R 
3b. Frog Sit Up: 10S/10R, 9R, 8R, 7R, 6R, 5R, 4R, 3R, 2R, 1R

9/7 Training Day Overview

Time: 20-30 minutes
Tempo: steady state
Modification: choice of any cardio

Optional Steady State Cardio

Get in as many rounds as possible, within the 25 minute timeframe. Rest as needed.

Rep Count: 5R
Tempo: explosive
Modification: dumbbell thrusters

*if you do not have pins or safety bars on your rack you can stack boxes on either side of your barbell so your weight plates on each side of the bar can sit on top of these platforms to create a start point. 

*play around with your positioning first- if you feel less confident starting from the bottom of the squat, adjust your pins higher so you have less ROM. Ideally pins are set so that you are in a full squat position with the barbell resting on the pins of the rack. 

Set Up: 
- set the pins of the barbell rack to an appropriate height for you to begin in a squat position  
*be sure to test this out with JUST THE BAR before adding load to make sure you can find the appropriate starting place for you. 
- position the barbell across the pins of the rack 
[only load the barbell when you feel prepared to do so] 
- step your feet underneath the barbell in a hip width stance [a comfortable stance for you], toes forward or just slightly out
- grip the bar, shoulder width apart
- squeeze your glutes, pull belly button to spine and brace
- hinge at your hips, bend your knees over your toes, and lower into a squat position behind the bar
- pull the bar across your high chest/collarbone
- rotate your elbows under the bar until they are pointing forward, directly in line with your front delts, palms up- front racked position 
*you may choose to use the criss cross front racked grip or straps to assist you in the front racked position instead. Choose what fits you best.
- pull the bar into your collarbone, keep your elbows high to pin the bar in place
- keep your upright, gaze forward, and chest facing forward

Execution: 
- think about screwing your feet into the ground [create torque- external rotation at feet/knees]
- extend your legs, drive your hips in and use an explosive tempo to press up into the standing position 
- as you press up into the standing position , extend your arms and press the barbell directly overhead in one fluid motion- use the momentuum from your lower body 
- contract your quads, glutes, delts and stabilize at the top of the rep 
- push your hips back, bend your knees so they follow in the direction of your toes
- as you lower the bar back to the pins, full squat position, bend your arms so your elbows point forward and under the bar 
- return the bar to your front racked position, lightly tapping the pins/blocks again 
- do not lose tension at the bottom of the rep- core/quads/glutes/lats should all stay tight- chest upright at the bottom of each rep

Barbell Thruster from Pins/Blocks

Rep Count: 5R
Tempo: steady 
Modification: banded/machine assisted pull ups, inverted row, or lat pulldown 

Set Up: 
- grip the pull up bar with a pronated grip, just outside of shoulder width apart
- allow your body to hang down, extended from the bar
- point your toes or bend your legs and cross your ankles behind you
- squeeze your glutes, pull belly button to spine, and set your brace
- contract your lats, think about breaking the bar in half, point your armpits forward
- keep a neutral head, neck, spine position 

Execution: 
- depress your scapula
- bend your elbows and drive them down towards the ground
- pull your chest towards the bar, until your chin is over the bar
- squeeze your elbows by your sides, contract your lats
- extend your arms and lower your torso away from the bar with control
- be sure to reset scapula between rep, depress pre reps

Pull Ups

Rep Count: 5R
Tempo: steady
Modification: push up walk in to pike press, or walking push up inchworm 

Set Up: 
- set up in a high plank/prone position, feet against the wall behind you, hip width stance or slightly wider
- hands should be placed under your delts, just outside of your chest
- keep a flat back and neutral head, neck, and spine
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- squeeze your scapula together and bend your elbows
- allow your elbows to travel ~45 degrees from your torso 
- lower your chest to tap the ground between your hands, or lower to at least a 90 degree bend in your arms
- extend your arms and press your chest away from the ground, keep a stiff torso
- as you press up into the high plank position again, step each foot up on the wall behind you
- keep a very slight bend in your arms and walk your hands towards the wall 
- step your feet up the wall as you press your torso into a hand stand position 
- hands should be under your delts, or just outside of delt width apart at the top of the rep 
- keep a hollow position, tight brace in your core at the top 
- slowly simultaneously walk your hands away from the wall and feet down the wall 
- when hands are under your delts again, step each foot off of the wall and to the ground again 
- return to high plank position 
- move directly into the next rep

Push Up Wall Walk

Rep Count: 20R total
Tempo: steady, quick 
Modification: sub kettlebell for dumbbell

Set Up: 
- grip a kettlebell in one hand, neutral grip 
- get into a wider than hip width stance, toes forward
- extend your arm down to hold the kettlebell between your legs 
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine

Execution: 
- push your hips back and bend your knees slightly 
- lean your torso forward and lower the kettlebell between your legs, no lower than knee level
- drive your hips in and extend your legs
- raise your torso and keep arm straight, use the momentum from your lower body to swing the kettlebell forward to chest level
- at the top of the rep, bring your other arm forward to switch hands at the top of the rep 
- guide the kettlebell back down and between your legs again 
- move directly into the next rep, switching hands at the top of each rep 
- keep this one fluid movement

Alternating Kettlebell Swings

25 Minute AMRAP

Rep Count: 10R, 9R, 8R, 7R, 6R, 5R, 4R, 3R, 2R, 1R
Tempo: steady 
Modification: hanging knee tucks [no toes to bar], or knee tucks to straight leg raise overhead in lying supine position 

Set Up: 
- grip the pull up bar with a pronated grip, about shoulder width apart 
- allow your body to hang down extended from the bar
- point your toes, keep them slightly in front of your torso- hollow hold
- squeeze your glutes, pull belly button to spine and set your brace
- contract your lats, think about breaking the bar in half, point your armpits forward
- keep your gaze forward

Execution: 
- bend your legs and drive your knees towards your chest
- use your core to lift your hips towards the ceiling
- extend your legs and drive your toes towards the bar overhead
- contract your core
- bend your legs again
- lower your hips and extend your legs towards the ground again with control 
- keep a tight grip

Hanging Knee Tuck Toes to Bar

Rep Count: 10R, 9R, 8R, 7R, 6R, 5R, 4R, 3R, 2R, 1R
Tempo: steady 

Set Up: 
- lie on the ground in a supine position 
- bend your legs, drive your knees wide, and press the bottoms of your feet together in a “frog stance” 
- extend your arms overhead, keep them straight 
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- use your core to lift your upper body off of the ground 
- bring your arms overhead and drive them straight forward, and in line with your chest, as you sit your torso up into and upright position 
- contract your core at the top 
- lower your back to the ground again with control 
- brings arms overhead again at the bottom of the rep

Frog Sit Ups

Core Compound Set

9/7 Full Body or Optional Rest Day

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

Jennifer

6/16 Quads, Glutes

Audry

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

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!

9/7 Full Body or Optional Rest Day

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