Name: Playbook - Sam Sweeney - 1/13 Back, Chest, Core
Uploaded: 2026-06-17T00:04:46.565Z
Duration: 70 min
Description: 1/13 Back, Chest, Core

yangBAE

Kathryn Whitten

That bird dog row was a fantastic add and challenge. Made this new pregnant momma feel strong

Megan

Those bird dog rows combined two of my back day favorites…and it was fabulous 💖

Was surprised how smooth the banded push ups went for me. Wow 🔥

A day behind but I am still sore from three workouts ago!!

Chasity

I loved this one so much. Push d me in all the best ways

Katie

😓 my chest is sore is all I gotta say… lol. I know my abs will be tomorrow.

Dedra

Audry

Lakshmi Neelesh Nimmagadda

A day late, but better late than never 💪🏼

Jenn

Kimmy

Uuuuhm bird dog? I’ll be happy if I never see that again 😬

Liza

Solid workout!! Loved the core finisher. Had the gym floor looking and admiring my pace 😝

Amie

That was by far my favorite finisher!! Can’t wait to see some abs before summer!! 🙌🏻💪🏼

Kelsey

Deja

Paula

Connie

Taylor Pedmo

Laura Arellano

Kayleigh B

Another great one! The bird dog rows were my favorite!

NATASHA

Gloria

Alexis

The neutral grip incline presses with that pause was so humbling!

Sara Athey

Loved this! Especially the finisher!👍🏻❤️

Donalee

Really enjoying this split if I haven’t mentioned it!

I’m so glad we incorporate abs in more in this split 🔥🔥

Andrea

EnTuwan

Christina

Porchia

Laney

Keep bringing the heat❤️💯🔥🔥🔥

Ann-Marie

I loveee back day specially twice in a week 😝😜🫶🏼

JulieAnn

Tracy

Rachelle

Holy finisher again. Love love love this cycle

Maria Zenz

Nyakeh

Maryse Lalumiere

Happy Friday!

[Week 2 of 6 in the current split]

Focus of this split: perfecting skills and building strength in fundamental joint archetypes. 

Pre Training Mobility and Warm Up: listed in the workout. 

*consider tracking your primary lifts throughout this split. I would even encourage you to film your working set(s) throughout this first week [and following weeks, if possible] so you are able to visually see improvement. 

Tap the ‘start now’ button to find the training day overview.

Back, Chest, Core: 

Pre Training Mobility and Warm Up: 1X through
a. Banded Distraction- Banded Bully: 2 mins minimum each side
b. Banded Distraction- Shoulder Capsule Mob: 2 mins minimum per side
c. Banded Elbow Distraction: 2 minutes minimum per side 
e. 3 minutes Bear Crawl 
f. 15R Ab Wheel Rollout 
g. 30R Med Ball Chest Slam to Ground

Strength Training: 
1. Barbell Bent Over Row: 5S/5R

2. Banded Push Ups [Incline/Bodyweight/Weighted]: 4S/6-8R 

Superset: 
3a. Single Arm Bird Dog Row [neutral grip]: 4S/10-12R [3 second eccentric] 
3b. Incline Bench Dumbbell Chest Press: 3S/6-8R w/ 2 sec mid rep pause [neutral grip] drop 8-10R pronated grip [steady tempo] [drop weight by 20-50%] 

Superset: 
4a. Single Arm Cable Bent Over Chest Fly: 3S/8-10R each side [3 second eccentric]
4b. Reverse Fly Machine: 3S/12-15R w/ 2 sec mid rep pause on concentric

Finisher: move quickly, dropping one rep each round from 10R to 1R, with as little rest as possible.
5a. Decline Bench Pullover Sit Up:  10R-9R-8R-7R-6R-5R-4R-3R-2R-1R
5b. Decline Bench Bicycles: 10R-9R-8R-7R-6R-5R-4R-3R-2R-1R each side

1/13 Training Day Overview

Please reference the notes for further instruction. Understand that mobility work is very personal to each individual. These are outlines and movements I prescribe for myself. Always feel free to spend more/less time in one area over the other, or apply different movements. Hunt for spots of tension and spend time in those positions until you feel change occur.

Time: 2 mins minimum each side 

*the purpose of this mobility movement is to restore internal rotation and improve extension

Set Up: 
- loop the band high around a rack 
- loop the band over your anterior delt on one side 
- turn away from the band
- bend your arm in a hang positin before positioning your hand behind your back 
- use your other hand to pin your arm behind your back 

Execution: 
- to create tension lean your torso forward, stagger your stance
- allow the band to pull your shoulder into the back of the socket
- move around to find stiff areas, use your other hand to help

Banded Distraction- Banded Bully

Time: 2 mins minimum 

*the point of this mobility movement is to reposition your shoulder to the back of your capsule, the most stable position for the shoulder

*the band creates space so you are able to correctly reposition the shoulder and work on external rotation
*you may choose NOT to use the band and simply use the heavy KB to drive your shoulder back into the socket

Set Up: 
- loop a band low around the rack 
- loop the band around your shoulder and get down on the ground on your side [banded shoulder down]
- position your lower body away from the rack/band [~90 degrees away] so the band is pulling laterally on your shoulder
- position a kb next to your shoulder that is on the ground 
- grip the handle of the kettlebell with your hand closets to the ground
- use your other hand to help lift the kettlebell off the ground 
- roll onto your back so your chest is facing up
- press the kettlebell over your shoulder
- lift your hips and move your scap out of the way, like your are setting up for a bench press

Execution: 
- keep your belly tight and glutes contracted
- bend the other arm across your chest and pull your elbow in 
- begin to externally and internally rotate your hand

Banded Distraction- Shoulder Capsule Mob

Time: 2 mins minimum each side 

*the purpose of this mobility movement is to address poor mobility in your elbows, and to improve full flexion in your elbows 

Set Up: 
- loop the band low around the rack 
- hook the band around your forearm, crease of your elbow 
- lie on your side, head away from the rack- banded arm on the ground 
- push yourself away from the rack to create tension from the band 

Execution: 
- use your other hand to help pull your banded hand towards your face
- move your hand in all different directions, use palm up and palm down
- floss and oscillate in and out of flexion

Banded Elbow Distraction

Time: 3 minutes 
Tempo: steady 

Set Up: 
- get down on the ground in a table top position 
- place your hands directly under your shoulders, bend your legs and place your knees under your hips
- pull your belly button to spine, squeeze your glutes and brace 
- keep head, neck, spine neutral and lift your knees off the ground 1-2”

Execution: 
- with a steady pace step each hand, followed by each foot forward
- keep your knees off the ground and core tight as you step forward

Bear Crawl

Rep Count: 15R
Modification: plank walk outs or barbell rollout 

Set Up: 
- get down on the ground in a kneeling position 
- grip the ab roller handle with each hand and position the wheel on the ground in front of your knees
- squeeze your glutes, pull belly button to spine and brace
- keep a stiff trunk and straight arms

Execution: 
- slowly roll the ab wheel out, away from your body 
- extend your arms until you are in a fully stretched position, arms overhead and lats fully stretched
- do not let your back ‘fall’ or lose tension in your trunk, keep belly pulled in tight 
- once fully extended, use your core and your lats to pull the wheel back in towards your knees
- lift your torso so chest is facing forward again and contract your core at the top

Ab Rollouts

Rep Count: 30R 
Tempo: explosive
Modification: Bent over sven press-1 plate [towards the ground]

Set Up: 
- grip the med ball on each side, squeeze the ball with your palms [tension in your chest]  
- get into a wide stance, toes forward
- squeeze your glutes, pull belly button to spine, brace
- bend forward at the waist so your chest is facing the ground 
- begin with arms bent, ball against your chest

Execution: 
- extend your arms and slam the ball into the ground directly below your chest
- catch the ball on the bounce and bend your arms to bring it to your chest again 
- continue with a quick, explosive tempo
- keep full body tension throughout

Med Ball Chest Pass to Ground

Pre Training Mobility and Warm Up

Rep Count: 5R
Tempo: power
Modification: Dumbbell Bent Over Row 

Set Up: 
- set a barbell on a rack at just below knee height
- step your feet under the barbell 
- grip the barbell with a pronated grip, equal distance from the knurling on each side- shoulder width apart or just outside [even on both sides] 
- lift the barbell off the rack and take 2-3 steps back, take a hip width stance
- lock in a slight bend in your knees 
- squeeze your glutes, pull belly button to spine and brace
- keep a neutral spine, hinge at your hips, and bend your torso forward so your chest is facing the ground [the further bent over you are, the more core support you will need] 
- arms should be extended towards the ground, barbell directly under your chest
- keep a tight grip, think about breaking the bar in half and pin your shoulders back 

Execution: 
- retract your scapula and bend your arms as you drive your elbows towards your hips
- row the barbell to your mid chest, squeeze elbows to your sides 
- contract your mid back 
- lower the barbell with control until your arms are extended towards the ground again 
- keep control of each set, fight to keep the torso from swaying or swinging
- keep chest facing the ground 
- keep wrists straight

Barbell Bent Over Row

Rep Range: 6-8R
Tempo: power
Modification: incline push ups with or without band [hands on bench, feet on ground] 

*banded for difficulty 

Set Up: 
- loop one end of the band around one palm, wrap the band around your mid back and loop the band around the other palm. 
- position yourself in a high plank/push up position, hands under your shoulders, just outside of the chest 
- squeeze your glutes and quads simultaneously, pull belly button to spine,  create a neutral head, neck, and spine 

Execution: 
- think about screwing your hands into the ground [external rotation/put your shoulders in a stable position] 
- bend your elbows below your shoulders [keep them close to your torso] as you lower your chest towards the ground
- tap chest to the ground [or lower as far as you are able]
- drive palms and toes through the ground and extend your arms as you press yourself back up into the high plank position 
- contract your chest/triceps
- your body should lower and rise in a straight line [watch for “worming”, the hips rising faster than the chest or vice versa]

Banded Push Ups

Rep Range: 6-8R each side 
Tempo: 3 second eccentric 
Modification: single arm bent over row [one foot down] 

Set Up: 
- grip a dumbbell in one hand 
- set up on a flat bench in a quadruped/table top position - hands under shoulders, knees under hips 
- allow your hand holding the dumbbell with a neutral grip to hang off the bench 
- keep the knee on the same side down on the bench
- lift the other knee off the bench and extend your leg straight back 
- squeeze your glutes, pull belly button to spine and keep hips square to the bench, brace

Execution: 
- retract your scapula and bend your elbow as you row the dumbbell towards your waist 
- contract your lat, squeeze your elbow in close to your side
- use a 3 second eccentric to lower the dumbbell with control until your hand is under your delt again 
- complete all reps on one side, before moving to the next

Single Arm Bird Dog Row

Rep Range: 14-18R total 
*6-8R neutral grip w/ mid rep pause on concentric drop 8-10R pronated grip steady reps 
*drop the weight by 20-50%
Tempo: 2 second mid rep pause on the concentric portion of your first 6-8R, steady tempo on final 8-10R

Set Up: 
- set a bench to 60-75 degree incline 
- grip a pair of dumbbells with each hand
- keep a neutral grip to begin 
- sit on the bench, plant your feet on the ground 
- push your back into the back of the bench, pin your mid back to the bench 
- squeeze your glutes and pull belly button to spine and brace 
- extend your arms over your chest, so the dumbbells are in line with your front delts

Execution: 
- bend your elbows below your shoulders and lower the dumbbells to each side of your chest
- lower until your arms are bent at 90 degrees or slightly below 
- with knuckles facing the ceiling, extend your arms and press the dumbbells back up only .5R and pause for 2 seconds with tension in your chest 
- extend your arms the rest of the way over your chest
- contract your pecs
- drop the weight by 20-50% and switch to a pronated grip chest press for your final 8-10R

Incline Bench Dumbbell Chest Press

Superset

Rep Range: 8-10R each side 
Tempo: 3 second eccentric 
Modification: single arm flat bench dumbbell chest fly 

Set Up: 
- attach a single arm handle to the cable and position it higher than shoulder height 
- stand next to the cable, grip the cable with the hand closest, neutral grip 
- step away from the cable, to the center of the rig 
- squeeze your glutes, pull belly button to spine and brace
- hinge and bend your torso forward so your chest is facing the ground 
- extend your arm holding the cable back towards the cable, pin a very slight bend in your elbow

Execution: 
- pull the cable towards the ground until your hand is under/in line with the center of your chest
- contract your pec
- use a 3 second eccentric to release the cable with control until your arm is extended back towards the cable again 
- complete all reps on one side before moving to the next

Single Arm Bent Over Cable Chest Fly

Rep Range: 12-15R 
Tempo: 2 second mid rep pause on eccentric portion of each rep 
Modification: chest supported dumbbell reverse fly 

Set Up; 
- position yourself on the reverse fly machine with your chest pressed against the pad of the machine. 
- grip with handles with a neutral grip, hands should be slightly lower than the shoulders in the start position. 
- pin a slight bend in your elbows and plant your feet firmly on the ground [keep your chest pinned to the pad]

Execution: 
- retract your scapula and fly the weight back until your hands are in line with the rear delts
- contract your mid/high back. 
- release the handles with control  to .5 rep and pause for 2 seconds
- release the cable all the way forward again with control 
- hands should stay in line with shoulders [or slightly below]

Reverse Fly Machine

Begin with 10R each movement, drop one rep each round from 10R to 1R, with as little rest as possible.

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

Set Up: 
- grip a kettlebell or dumbbell in both hands 
- position yourself on the decline bench 
- lie back and pin your mid back to the bench 
- extend your arms over your chest, weight in line with the center of your chest
- pin a very slight bend in your elbows 
- pin your scap down 
- squeeze your glutes, pull belly button to spine and brace 

Execution: 
- release the weight back behind your head 
- lower the weight back behind you until you feel a full stretch in your lats
- use your lats to pull your arms back towards your midline and contract your lats
- dig your back into the bench and use your core to lift your back off the bench and sit your torso all the way upright 
- contract your core
- lower your back to the bench again and continue reps

Decline Bench Pullover Sit Up

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

Set Up: 
- position yourself in a reverse position on the decline bench, feet hanging off the lowest part of the bench 
- reach your arms overhead and grip the sides of the bench behind you
- squeeze your glutes, pull belly button to spine and brace
- push your back into the bench 
- lift your legs and point your toes straight out

Execution: 
- bend one leg and drive your knee to your chest
- contract your core
- extend your leg again while bending the opposite leg and driving the other knee to chest 
- contract your core
- continue to alternate driving each knee to your chest

Decline Bench [reverse] Bicycles

Finisher

1/13 Back, Chest, Core

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

Jennifer

6/16 Quads, Glutes

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

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

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

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!!!

1/13 Back, Chest, Core

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