Name: Playbook - Sam Sweeney - Full Body
Uploaded: 2026-06-17T00:04:48.332Z
Duration: 60 min
Description: Full Body

Did not feel like working out today my body I think needs to take a week off after this challenge. I can feel it in my body. Thank you for always pushing my to go harder!

Nicole

Megan

Had to cut it a couple minutes short before kids woke up for Christmas but this was a solid full body. I have a new love hate relationship with barbell hop squats 🤣

Katie

Totally underestimated this routine. Very challenging indeed!

Diana

Best among the best of your workouts .....

Raksha Pandey

Found myself bored on this one. Constantly looking at the clock.

Alexandra Casi

Heather

Caroline Kuc

Megan Laudick

SO SWEATY!! I love your full body workouts! They are quick, efficient, and everything I have been looking for to shake up my workout routine!

Janelle

Awesome workout broken up into manageable sets!

Courtney

Felicia

Brutal. Just brutal. Needed more than one scoop of pre work out for that one😂

Elizabeth

That was amazing!!! Love your full body workouts, it’s the highlight of my week :)

Sara

Wow! That is all I can say! FRIDAY FULL BODY FUN in full effect! What a great workout!

🔥 this was a good one that creeps up slowly as the workout goes on…

Christina

Happy Friday! 

12/17 Training Day Overview:

Warm Up: Foam Roll, Full body warm up and activation routine from app.

Instruction: this training day is split into 2 mini giant sets. Each giant set has a time cap. The time cap for each is listed below. The goal is to get through as many rounds of each giant set as possible, within the timeframe given for each. The reps/time for each movement is written in below. Pay attention to rep count and choose weight appropriately. Rest minimally throughout each giant set, and rest 3-5 minutes between each giant set. 

Giant Set 1: 25 Minutes: AMRAP
1. Push Press: 5R
2. Inverted Burpee: 6R
3. **Barbell Squat Hops: 8R
4. Plate Pushes: 20R total (10 pushes each arm  )


Giant Set 2: 23 Minutes: AMRAP
5. Pendlay Row: 5R
6. Burpee Over Barbell: 6R
7. Inverted Rows: 8R
8. Deck Squat: 10R

AMRAP (as many rounds as possible within the 25 minute timeframe).

Rep Count: 5R
Tempo: Power/Speed
Modification: Dumbbell Push Press or overhead press

- Position the barbell on the rack so you are able to set up in a front rack position. 
- Grip the barbell slightly wider than shoulder width and rotate the elbows under the bar. 
- Position the bar on you high chest, just under the collar bone, bar should rest on the high chest. 
- Elbows stay down, just slightly in front of the bar. 
- Bend the knees just slightly, keep the torso upright.
- Snap your hips in as you push up onto the balls of your feet, simultaneously pressing the barbell overhead. 
- Your barbell should be directly above your head at the top of the rep, arms extended. 
- Do not hyperextend in the low back while the barbell is in the overhead position. Squeeze the glutes and brace the core to create a neutral spine throughout each rep. 
- Lower the barbell with control until it reaches your high chest.

Push Press

Rep Count: 6R
Tempo: Speed
Modification: standard burpee

- Start in a standing position, facing the wall about 2’ away from the wall. 
- Sit back until you are seated on the ground
- Roll onto your back and rock your legs over your head. 
- Plant palms of your hands on either side of your head 
- Push through your hands and use the momentum from your legs to roll forward. 
- Bring your hands forward and plant them on the ground in front of you and immediately kick up into a handstand position, heels should tap the wall. 
- Reverse the movement with control by stepping each leg down. 
* This is an advanced movement. Feel free to break it down or consider the Modificaiton.

Inverted Burpee

Rep Count: 8R
Tempo: power/speed
Modification: Barbell squats or goblet squat hops. 

- Position yourself under the barbell. 
- Take 3 steps away from the rack and use a hip width or slightly wider than hip width stance. 
- Pull the bar into your traps to secure the barbell to your back, elbows should point down.  
- Brace the core and slowly lower into the squat position. 
- Lower until you reach 90 degrees 
- Drive the feet through the floor and extend your legs as you hop at the top of the rep. 
- Land softly and reset if needed before moving into the next rep. 
- Knees should follow the toes throughout each rep. 
- Keep a neutral spine. 
* This is and advanced movement. If you don’t feel ready for it, consider the modifications.

Barbell Squat Hops

Rep Count: 20R all together, 10 pushes each arm
Tempo: steady 
Modification: bear crawl or walking plank.

- Grab a rubber or iron plate, whichever will slide on the ground. 
- Position the plate in between your hands and get down into a quadruped position.
- Knees should be hovering off the ground by 1-2”  in the quadruped/table top position.
- Brace the core and keep a neutral spine as you push the plate forward with one hand. 
- Follow the plate by stepping the feet and hands forward, keeping the knees just hovering off the ground. 
- Push the plate forward with your other hand and repeat the movement by stepping the hands and feet forward. 
- Repeat for 20 pushes total (10 each hand).

Plate Pushes

Giant Set 1

AMRAP (as many rounds as possible within the 23 minute time frame).

Rep Count: 5R
Tempo: power/speed
Modification: dumbbell bent over row

- Load the barbell with rubber plates, appropriately heavy. This will raise the starting point so you are able to reach the barbell to the floor in a bent over position. 
- Position the barbell over your feet, in line with your toes. 
- Hinge the hips back (keep the knees bent no more than at a 45 degree angle). 
- Reach down and grip the barbell with a pronated grip, slightly wider than shoulder width. 
- Depress the scapula to engage the lats and brace the core 
- Use momentum by slightly raising the chest and retract the scapula as you row the barbell to your chest (mid chest). 
- Elbows should drive back, behind the shoulders at a ~45 degree angle and slightly past the torso. 
- Release the barbell with control until it taps the floor and immediately move into the next rep. 
- Use momentum from each rep to complete the set. 
-

Pendlay Row

Rep Count: 6R
Tempo: steady/quick
Modification step over the bar or just jump over the bar

- Stand beside a loaded barbell.  
- Place hands on the ground
- Bring chest and hips to reach the ground
- Push yourself up as you jump your feet in towards your hands and stand
- Immediately jump (or step) laterally over the bar .
- Complete burpee on the other side of the bench and continue reps.

Burpee Over Barbell

Rep Count: 8R
Tempo: steady
Modification: bend the knees and plant the feet

- Position the barbell on a rack so you are able to grip the barbell with straight arms, from underneath the bar
- Slide yourself under the bar, facing the barbell
- Grip the barbell with a pronated grip (wider than shoulder width grip)
- Extend the legs out and drive the heels through the ground, toes pointing up or out. (To modify, bend the knees and plant the feet on the ground).
- The goal is to keep your body in a straight line
- Squeeze the glutes and contract the  and brace the core to help create rigidity in this position
- Retract your scapula, bend the elbows, and drive your chest to the bar, do not let the hips drop as you do.
- Elbows should be slightly tucked below the shoulders at the top of the rep. 
- Contract the mid/high back at the top of each rep
- Lower body with control, until the arms are fully extended. 
- Wrists should stay straight throughout each rep.

Inverted Row

Rep Count: 10R
Tempo: steady 
Modification: box hops or alternating bodyweight step ups. 

- Start in the standing position
- Lower down and roll onto your back as you bring your legs over your head, keeping them as straight as possible. 
- Keep arms forward at the bottom of the rep (bring arms overhead to help with momentum standing up)
- Roll forward using the momentum from your legs to stand up, reach the arms forward.
- Jump up and reach arms overhead at the top of the rep and hop. 
- Immediately move into the next rep.

Deck squat

Giant Set 2

Full Body

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

Porchia

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 ♾️

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

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!

Full Body

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