Name: Playbook - Sam Sweeney - W3/D5 Full Body [CHALLENGE WK 3/DAY 5]
Uploaded: 2025-04-19T01:04:39.184Z
Duration: 60 min
Description: W3/D5 Full Body [CHALLENGE WK 3/DAY 5]

Liked the pairings here! Felt strong 💪🏼

Alexandra Casi

Jessica

Dying after that workout 🏋🏻‍♀️

Colleen

My biggest success today was accepting I needed to modify some of the more difficult moves and actually feel good about it. Great workout (once you come out on the other side 😅)

Tamara

Julian

Chelsea

Amazing workout! I love how these workouts get me out of my comfort zone!!

Gladi

Meena

Such a challenging workout but oh so good! And only week 3! 🔥

Man my legs were already shaking on the final set I couldn’t do pistols without assistance! Amazing thanks

Lisa

Obsessed with the inverted burpees! This workout was a blast!!

Kailey

Rebekah Shaffer

Jagriti Bisht

yangBAE

So glad I sucked it up and went to the gym! Great session

Sara

Katie Schultz

Love a full body!!! Makes me so energise knowing I have trained everything

Clara Wells

Love the full body workouts!! ❤️‍🔥❤️‍🔥❤️‍🔥

Katy

Oh my. The full body days get me every time!

McKenzie

Kayleigh

At first I was going to skip this workout because I dread AMRAP, but I ended up going with it & it was a good workout!

Micaela

Audrey

Lorena

Sovi

I can’t pistol squat or invert burpee. ☹️

Kameca

It was great! I wasn’t sure going training but now i’m glade i was 💪

Maja

Paola

Ariz

Nicole

Warit

Love the programming of your FB workouts!! This one beat me down quick but I loved every second of it!

Megan Butterfield

Rummy

Connie

[Challenge week 3/day 5]

Training Day Overview: 

Warm up: Foam Roll, full body warm up and activation routine.

Rep Range: 6-8R
Tempo: Power
Modification: Conventional deadlifts, trap bar deadlifts, or KB/DB deadlifts [whichever you choose, be consistent with]. 

- 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]
- drive your feet through the floor and leg press the weight up to your knees before using the glutes to snap the hips in to the standing position. 
- reverse the movement and lower with control, keeping the barbell close to your body. 
- keep a heavy brace on the core to protect your back. 
- keep head, neck, spine neutral throughout.

Sumo Deadlift

Reps: 6R
Tempo: Steady
Modification: jump to bar + scap raise or assisted/banded pull ups.

- position yourself underneath the pull up bar
- keep your eyes fixed on the bar
- bend the knees and jumping as you swing your arms up until your hands connect to the bar
- immediately finish the movement by pulling your chest to the bar. 
- lower with control and jump down from the bar. 
- reset and take your time between reps. [don’t rush it]

Jumping Pull Ups

Reps: 8R
Tempo: steady
Modification: drop to your knees, take out the hand release

- position yourself on the ground in a high plank/push up position
- hands below the shoulders, just outside of the chest. 
- squeeze the glutes and contract the quads to hold the brace, make sure your torso and lower body stay in a straight line and move at “one”
- bend the elbows at a 45 degree angle from the torso [below the shoulders] and lower your chest to the ground. 
- keep your toes pressed into the ground
- raise your hands off the ground and extend them forward. 
- plant the hands back by your chest and press yourself up back to a high plank position

Hand Release Push Ups

AMRAP 1: 10 MINUTES

Reps: 10R
Tempo: Steady

- in a standing position, grip a dumbbell in each hand and position them at your shoulders [neutral grip]
- bend the knees slightly and explode up onto your toes as you press the dumbbells up into the overhead position. 
- make sure to hold the brace in your core  [squeeze the glutes] and think “ribs down” to keep from hyperextending in the low back in this overhead position. 
- lower the dumbbells back to the shoulders with control and immediately continue reps.

Dumbbell Push Press

Reps: 4R
Tempo: steady
Modification: drop to knees

- get yourself into a high plank position on the ground. 
- squeeze the glutes and contract the quads to help hold the brace in this position 
- hands begin underneath the shoulders
- slowly walk each hand out, away from the shoulders
- walk the hands out as far as you are able while still holding control and tension in your trunk. 
- once fully extended, walk the hands back in until they are under the shoulders. 
- hips should not fall and low back should not hurt in this position [if it does you are likely not holding the brace. Drop to your knees to modify]
- keep the torso and lower body in a straight line throughout.

Plank Walkout

AMRAP 2: 10 MINUTES

Reps: 10R
Tempo: steady
Modification: keep hips on floor.

- position yourself on the ground in a supine position [chest up]
- bend the knees and plant the feet on the ground. 
- grip a dumbbell in each hand with a pronated grip 
- press through the feet and extend the hips into a bridged position, hold this position. 
- press the dumbbells up, in line with the shoulders. 
- as you lower the dumbbells, bend the elbows below the shoulders
- lower until your triceps tap the ground before pressing back up.

Dumbbell Bridged Floor Press

Reps: 8R
Tempo: steady
Modification: bend the legs and plant the feet on the ground, or dumbbell bent over rows.

- position the bar on the rack so you are able to grip it with both hands and extend the arms down without your back resting on the ground. 
- the lower the bar the more horizontal the pull will be
- grip the bar with a pronated grip, a thumbs distance or so in from the knurling on each side [adjust grip to fit you]
- extend the legs out, drive heels into the ground
- squeeze the glutes and keep your hips extended up so your body makes a straight line, hold this position. 
- bend the elbows, retract the scapula, and row your chest to the bar
- try to keep wrists in line with the elbows and elbows below the shoulders at the top of the rep
- contract mid/high back
- lower with control until arms are extended.

Inverted Row

AMRAP 3: 10 MINUTES

Sumo Deadlifts

Reps: 10R total
tempo: steady
Modification: TRX pistol squats, assisted pistol squats, single leg box squats or walking lunges. 

- Start in the standing position
- Stabilize yourself on one leg, plant foot firmly on the ground and brace the core 
- fix your gaze in one spot ~6ft in front of you. 
- Bring your arms out to balance 
- keep the floating leg as straight as possible and extend it forward as you begin to lower into a squat 
- as you lower, bend the knee of the working leg and allow it to move towards the toes, moving the ankle into flexion, keep heel glued to the ground.
- lower as far as you are able to while keeping control of the movement and keeping your chest up. 
- drive the foot through the ground and press yourself back into a standing position on one leg. 
- Alternate each side

Alternating Pistol Squats

Reps: 6R
Tempo: steady
Modification: standard burpee or deck squat.

- find a wall with enough space around for you to move. 
- stand facing the wall about ~1-2 feet away. 
- bring your glutes to the ground and roll onto your back as you bring the legs back so your feet are behind your head
- plant your hands on each side of your head on the ground 
- push through your hands and use your legs for momentum as you roll yourself forward. 
- plant your feet on the ground and bring yours hands to each side of your feet on the ground. 
- push through your hands and kick your legs up into a handstand position
- think about pressing away from the floor at the top of the rep. 
- lower the feet back to the ground one at a time with control and immediately continue reps.

Inverted Burpee

AMRAP 4: 10 MINUTES

Time: Failure
Tempo: Steady
Modification: Dumbbell farmers carry

**keep track of your time, we will revisit this movement. 

- grip a set of heavy kettlebells or dumbbells in each hand. 
- pin them by your sides
- keep a neutral spine, chest out, and brace the 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]
- grip the kettlebells with a “death grip” and brace the core as you step forward and carry the kettlebells 
- time yourself and see how long you are able to carry the kettlebells/dumbbells before your grip gives out. 
- 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.

Burnout Challenge: Farmers Carry

W3/D5 Full Body [CHALLENGE WK 3/DAY 5]

Holy hell that Bulgarian split squat super set was insane!

Natalia

Didn’t get to finish all the way because time crunch, but what I did do freaking loved it and legs are shaky just in the amount of exercise I did

Mellanie

W1/D1 Quads, Adductors, Calves [CHALLENGE WK1/DAY 1]

Wow tough but swollen in a good way.  Thank you!

Sarah

Bianca

W1/D2 Back and Biceps [Challenge Wk1/Day 2]

Graziella

Tysheena

W1/D3 Shoulders and Core [CHALLENGE WK1/Day 3]

Shakira

Approx 3 years of your workouts daily and LOVED this.

W1/D4 Glutes, Hamstrings, Abductors [CHALLENGE Wk1/Day 4]

A really nice change/ challenge to my norm :)

Kathleen

W1/D5 Full Body [CHALLENGE Wk 1/Day 5]

Sydnee

Arms are finished! Loved the movements in this one! 💪🏼

These workouts are harder than i expected

Salena

W1/D6 Chest and Triceps [CHALLENGE Wk 1/Day 6]

Wow can barely feel my muscles… shaking.  Hard workout

Yenny

Exhausting workout but so good!!! Crushed those quads!

Felicia

W2/D1 Quads, Adductors, Calves [CHALLENGE Wk 2/ Day 1]

I was tired but still did it and feeling good!! Biceps are burning 🔥

Holy arm burn out!!!! Fantastic arm and back workout!

Loved the fly variation changing grips. Great workout! 💪🏼

W2/D2 Back and Biceps [Challenge Wk2/Day2]

Love how the core always works the shoulders too!! Great shoulder day! 💪🏼

Cassie

Serena

W2/D3 Shoulders and Core [CHALLENGE WK 2/DAY 3]

Hello butt and hamstrings. Great variety.

Maybe adapt machines that go together. Sometimes it’s tough to follow all supersets when you’re in the gym as too many people

Millie

W2/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK2/DAY 4]

Only got 20 seconds on the dead hang cause I lost grip and I also had to cut the workout short to 30 minutes

Laryn

Another good gut check but also showed me growth.

Kimberly R

W2/D5 Full Body [CHALLENGE WK2/DAY 5]

It’s amazing how in one workout I can feel so strong but also weak. 🔥

W2/D6 Chest and Triceps [CHALLENGE WK2/DAY 6]

Joanna

I am pretty sure I won’t be able to walk tomorrow. I can see the growth in strength for sure.

W3/D1 Quads, Calves, Adductors [CHALLENGE WK 3/DAY 1]

Awesome back day. Arms were shaking on that chin up iso hold! 💪🏼

Great back and bicep workout. Ending with the chin up hold made me feel so weak.

Dedra

W3/D2  Back and Biceps [CHALLENGE WK 3/DAY2]

Loved the flow of this one and the core moves that still work the shoulders 💪🏼 Turkish Get ups are harder than they look and I love working on them!

This showed me some weakness but feel proud about progress.

W3/D3 Shoulders and Core [CHALLENGE WK 3/DAY 3]

By far the hardest glute/ hammy workout I have done. My glutes and hammies were cramping. I increased my weight so my legs were toast halfway through.

These leg days are making me a stronger runner 🏃‍♀️💪🏼

W3/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK 3/DAY 4]

Great chest day 💪🏼 loved the single arm chest press!

Great upper body. Love working chest and triceps. My biceps were feeling pumped at the end too lol 🤗

W3/D6 Chest and Triceps [CHALLENGE WK3/DAY 6]

Copenhagens are so much harder than they look! Making me a stronger runner 🏃‍♀️💪🏼

Valona

Michele

W4/D1 Quads, Calves, Adductors [CHALLENGE WK 4/DAY 1]

The rack run burns but it forces me to push.

W4/D2 Back and Biceps [CHALLENGE WK 4/DAY2]

Chris Martinez

Ahhhhhh
I feel like we burned out all workout 🤣🤣

Lauren

W4/D3 Shoulders and Core [CHALLENGE WK4/DAY 3]

These hamstring/gute days kill me. Incredible workout Sam!

That was a tough one! Love the plank abduction! 💪🏼

Amazing workout… never done Nordic curls before 🥵.

W4/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK 4/DAY 4]

Omitted the burpees bc I had run earlier in the day and didn’t want any more cardio. The blend of these movements felt great! Love the ab wheel! 💪🏼

Nádia

W4/D5 Full Body [CHALLENGE WK4/DAY 5]

Great chest and tri day. Those skull crushers were hard!

Deceivingly spicyyyyy can’t feel my triceps.

RICC'I

W4/D6 Chest and Triceps [CHALLENGE WK4/DAY 6]

Veronica

I'm be of my favorite leg workouts ever! Loved the weighted Cossack squats

I am pretty sure I won’t be able to walk for the next 5 days. Hardest leg day yet!

W5/D1  Quads, Calves, Adductors [CHALLENGE WK5/DAY1]

A lot of posterior chain, not much of an upper back pump normally back is my favorite day

Too many reps in this workout. It took me over 90mins to do and I was moving fast.

W5/D2 Back and Biceps [CHALLENGE WK5/DAY2]

Célia

Great shoulder burn and abs at the end were good.

W5/D3 Shoulders and Core [CHALLENGE WK5/DAY 3]

Legs and body are dead after that. Those tri-sets are exhausting!

Need to work on those med ball ham curls 💪🏼

W5/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK5/DAY 4]

Loved the bb box jumps! Had never tried those! Shrimp squats are hard! 🔥

Had to modify some and cut down the AMRAP time due to time constraints but still got an amazing workout.

A toughie. But was very excited to be able to do full on pushups no issues today!! So much progress in this program 🎉

W5/D5  Full Body [CHALLENGE WK 5/DAY 5]

Good chest workout but wish we did more weighted triceps.

Saved the pushups until after my core cooldown to give my triceps a BREAK 😅

Laryn Welch

W5/D6  Chest and Triceps [CHALLENGE WK 5/DAY 6]

Had to do some sets out of order because of equipment availability but I got it done. Legs feel like jello!!!

W6/D1  Quads, Adductors, Calves [CHALLENGE WK 6/DAY 1]

I’ll be feeling that later… but I’m getting stronger.

My arms and back are on fire 🔥. That row at the end 😪🫠🥵

W6/D2  Back and Biceps [CHALLENGE WK 6/DAY 2]

Great shoulder burn. Plus sneaky way to get in 50 TTB 😀

Priscilla

W6/D3 Shoulders and Core [CHALLENGE WK 6/DAY 3]

Death by Sam! Legs are cooked!!!!! Thank you for another awesome glute/ham day!

Those tri sets are going to be the death of me 🤩💪🏼

Just what I needed after a long break 🔥😮‍💨

W6/D4  Glutes, Hamstrings, Abductors [CHALLENGE WK 6/DAY 4]

Holy shit… I think part of me died on the gym floor in this workout 😂

Boyd

I think this was my favorite full body yet! Quads are gonna be strong! 🫶🏼

Motivation was extremely low this morning but I got it done.

W6/D5  Full Body [CHALLENGE WK 6/DAY 5]

Feeling pumped after this one 🫶🏼💪🏼

W6/D6 Chest and Triceps [CHALLENGE WK6/DAY6]

I know my quads are stronger than when I started this program 💪🏼

Burnout wasn’t good but that helps me know I worked my legs hard. Legs are on 🔥

W3/D5 Full Body [CHALLENGE WK 3/DAY 5]

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