Name: Playbook - Sam Sweeney - W7/D5 Full Body [CHALLENGE WK7/DAY5]
Uploaded: 2025-10-11T18:58:01.032Z
Duration: 60 min
Description: W7/D5 Full Body [CHALLENGE WK7/DAY5]

Challenging full body day! Some of those pairings were tough 🫶🏼💪🏼

Alexandra Casi

Serena

Love! 8 min AMRAP went faster than I thought. Didn’t have a sled, did rope swings.

Jozlinn

Yaaa! I beat my farmers carry last week by 40 sec! Yay!

I haven’t sweated like this for months! I was sweating buckets

Christina

Kerenn

Amazing these full body days are the best

Kailey

Gillian

That was BRUTAL. In the best way. But oh my gosh I’m wiped

Sarah Clark

Katie Schultz

Darrien

Audrey

Lorena

Sabrina

Did dead hang for burnout challenge ❤️‍🔥✌🏻

yangBAE

alondra cabrera

Mandy

Lara

The weighted burpees 🥵 felt so good after this workout.

Taylor Willman

Deirdre bardolf

Megan Butterfield

[Challenge week 7/day 5] 

Training Day Overview: 

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

Rep Range: 2-4R
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

Rep Count: 6R
Tempo: power
Modification: dumbbell thrusters

- begin with your barbell in a front racked position, grip is just outside of shoulder width
- take a hip width or slightly wider than hip width stance. 
- keep elbows high and pointing forward as you lower into a front squat
- as you stand up, use the momentum to immediately push the barbell up into an overhead position
- fully extend your arms at the top of the rep, stabilizing through your scapula. 
- lower the barbell back to your shoulders/high chest with control and immediately move into the next rep.
- Keep a neutral spine throughout.

Barbell Thrusters

Rep Count: 10R total 
Tempo: steady 
Modification: drop to your knees. 

- set up in a high plank position on your dumbbells [dumbbells positioned under the shoulders]. 
- hands should grip the dumbbells with a neutral grip, palms facing in. 
- use a wide base in your feet to stabilize as you row. 
- squeeze your glutes and quads simultaneously and brace your core. 
- row one dumbbell up, by driving the elbow towards the hip and squeezing it in close to your side. 
- lower the dumbbell back to the floor and switch sides
- try to keep your hips square to the ground, watch for too much shifting or moving as you row from side to side. 
- keep the hips from rising or falling throughout the set, hold your brace tight.

Dumbbell Renegade Row

AMRAP SET 1: 8-10 MINUTES

Rep Count: 8R 
Tempo: steady/quick 
Modification: dumbbell or kettlebell sumo high pull 

- position on the ground in front of you [using rubber plates will elevate your start point and keep you in position]
- take a wide/sumo stance.[toes pointed slightly outward]
- keep a neutral spine and push the hips back as you reach down to grip the barbell with both hands, hands directly below the shoulders. [pronated grip]
- keep the chest pointed forward and depress the scapula to lock in the lats. 
- in one powerful motion bring the hips in and stand as you pull the barbell up to chest/chin level. 
- elbows should be high at the top of the rep, above the barbell, making a “V” shape with the hands.
- lower with control until the plates tap the ground and repeat using a quick pace.

Barbell Sumo High Pull

Rep Count: 6R total 
Tempo: steady 
Modification: step over the bar instead of jumping, do not bring chest to the ground at the bottom of the burpee. 

- grip a dumbbell in each hand, arms down by your sides to begin. 
- stand to one side of your barbell, close enough to be able to laterally hop over the bar side to side. 
- in one fluid motion bring your dumbbells to the ground and jump your feet back 
- lower your chest/hips to the ground
- immediately press through your dumbbells as you jump your feet in towards your hands. 
- as you stand, use the momentum to laterally jump over the barbell, keeping the weight pinned to your sides. 
- land with light feet on the other side of the barbell and immediately continue reps.

Weighted Burpee Over Bar

AMRAP SET 2: 8-10 MINUTES

Rep Count: 10R total 
Tempo: steady 
Modification: dumbbell step ups. 

- position a bench or low box in front of your barbell rack. [bench or box should not be higher than knee height]
- position the barbell on your high/mid back. 
- activate your lats by pulling the bar into your back, securing the barbell to your back. 
- start standing in front of the box or bench, feet together. 
- keep a strong brace in your core and a neutral spine as you lift one leg and plant the foot on top of the bench. 
- press through the foot on the bench and step the back foot up onto the bench. 
- step both feet down with control before alternating to your other leg. 
- keep your head/neck/spine neutral throughout each rep.

Barbell Alternating Step Ups

Rep Count: 8R 
Tempo: power
Modification: dumbbell or kettlebell swings. 

- grip a dumbbell in each hand and start in the standing position. 
- bend forward and bring your dumbbells to the ground 
- jump the feet back and bring your chest/torso to touch the ground.
- press up through the upper body and jump the legs in and wide
- as you stand, swing the dumbbells back in between your legs 
- snap the hips in as you raise the dumbbells overhead
- bring the dumbbells back down with control and move immediately to the next rep.

Devils Press

AMRAP SET 3: 8-10 MINUTES

Sumo Deadlifts

Rep Count: 10R
Tempo: steady 
Modification: plank walkout

- Load the barbell with rubber plates that will give you the ability to roll the barbell back and forth
- Get down into a kneeling position and grip the barbell slightly wider than shoulder width. 
- Depress the scapula and pin them down to keep control of the movement through your lats (and keep the movement from wrecking your shoulders)
- With a slight bend in the elbows (slight) roll the barbell out
- 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 your 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). 
- Keeping 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 Roll Out

Time: 30 seconds
Tempo: quick/steady 
Modification: plate push or bear crawl. 

- grip the sled about halfway down the handles [ gripping to high or too low can tip the sled forward with too much momentum. Gripping in the middle will help give you a balanced push.] 
- bend your torso forward and extend your arms straight, lock them in this position. 
-begin to push the sled by driving one knee towards your chest and pushing through the back leg. 
- alternating stepping each leg forward as you push the sled is a controlled but steady pace. 

*if you do not have a sled, use the modifications

Sled Push

AMRAP SET 4: 8-10R

Time: Failure
Tempo: Steady

** this is the last time you will revisit this burnout challenge during this split, push yourself to beat your time from weeks 1, 3, and 5.

- 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/dumbbells  
- 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: KB/DB Farmers Carry

W7/D5 Full Body [CHALLENGE WK7/DAY5]

Brooke

This was such a good workout !!! My legs are shaking 🥹💪🏽🔥

Monica

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

Claudia

The back and bicep workout I’ve been missing! So good!

Emily

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

Holy shoulders, Batman! This was a good one!!

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

Ohhh my. RIP my glutes + hammies 🔥🤝🏽🙌🏽

GEEZ LOUISE. Pick me up off the gym floor, this ended me.

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

Amazing way to increase my Vo2 max!! Thank you for incorporating jumping too! Learning about how good that is for women’s bodies as we age!

Tanya

Loved it! This is my first time training this way in a while. I swapped some moves for bodyweight only, and this still destroyed me!

Bethany

Tiffany Echols

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

LOL at going to failure with push-ups at the end. 6 of the weakest push-ups I’ve maybe ever done 😂

Nick

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

So good. So bad, but so good. The pump in my legs is INSANE

Kassandra

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

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

Shakira

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

Felicia

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

Bridgette Gomez

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

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

Hello butt and hamstrings. Great variety.

Sarah

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

Milloe

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]

Salena

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

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

Hannah Marks

Joanna

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

I had stress dreams about those deadlifts. Wowsers.

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

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

Loved including Turkish get ups. Been a hot minute

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!

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

Yenny

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]

Liked the pairings here! Felt strong 💪🏼

Jessica

Dying after that workout 🏋🏻‍♀️

Colleen

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

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 🤗

Dedra

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

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

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

Allison

Second time around and still love this one!

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

Abby

Chris Martinez

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

Jess

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

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

It could’ve been the Texas heat but absolutely brutal workout

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]

Ariel

Veronica

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

Brittany

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

Sydnee

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 🎉

Cassie

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]

Sweaty mess.  Great workout. Starting to feel stronger!

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 🤩💪🏼

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! 🫶🏼

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

Feeling pumped after this one 🫶🏼💪🏼

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

Feeling the strength coming back!!  Love Sam’s workouts!

Aiden

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

W7/D1 Quads, Adductors, Calves [CHALLENGE WK7/DAY1]

Feeling jacked after this one 🫶🏼💪🏼

Back and biceps day… is my favorite day.

Added more weight to my pull ups 🙌🏽🔥. I know I will be feeling it tomorrow and the day after though 😓 Great workout as always. 💪🏽

W7/D2 Back and Biceps [CHALLENGE WK7/DAY 2]

These are two core moves to save in the memory bank 🫶🏼💪🏼

W7/D3 Shoulders and Core [CHALLENGE WK7/DAY3]

That was legit!!! Best glute day in a while.

Love the landmine moves here 🫶🏼💪🏼

W7/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK7/DAY4]

Dips and pushups to top things off 🫶🏼💪🏼

W7/D6  Chest and Triceps [CHALLENGE WK7/DAY6]

Loved the zercher step ups and sneaky lunges 🫶🏼💪🏼

Perfect way to return to my home gym. Legs are on 🔥.

W8/D1 Quads, Adductors, Calves [CHALLENGE WK8/DAY1]

Gironda Rows are my favorite 🫶🏼💪🏼

W7/D5 Full Body [CHALLENGE WK7/DAY5]

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