Name: Playbook - Sam Sweeney - 1/2 Chest, Shoulders, Triceps
Uploaded: 2026-06-17T00:04:44.691Z
Duration: 70 min
Description: 1/2 Chest, Shoulders, Triceps

Renee

Preet Klair

Georgie

Classic push day moves for the perfect pump 💪😍 Loving this split!!

Megan

Manda

Lamia

Diana

Glad to see the return of incline bench👏🏼

Lisa

Love the focus of the incline chest press this split!

Kody Young

Jessie

Jacque

Sean

Loving the little bit of abs within each workout 🤗

Chané

Bryden

Love the ab workout helps with all the lifts

Nicole

April

Jenn

Susan cobb

Brittany

Sini

Can I say absolute perfection AGAIN?! 🤩🤩🤩

Audry

Another modified pregnant mom workout for me! Even though I can’t lift heavy or work my core, I still love these workouts!

Kelsey

Francesca

Becky

Aimee

Lizzy Davenport

Loving the core option at the beginning 🤌🏽 ❤️

Lakshmi Neelesh Nimmagadda

Lisa Greg-uanseru

Helen

This split is amazingly put together! 🔥❤️

Mia Arrowsmith

5 rounds of Arnold’s? Holy Hannah man! These last two workouts have been bomb!

DeAnna

Amber

Shannon

That was awesome 👏 
I feel fantastic right now

Arms are jello. 🔥 Lol, Yup, I think I'm going to Love this new split.

Kimmy

Love the sets of abs in the beginning 💜

Joanne Nichols

Holli

Absolutely loving the core in the beginning of the workouts!  Today was another killer workout!!  My whole body is feeling it!! 🔥💪🏼

Danielle

Carly

Tish

Janelle

Absolutely loving the core work before and those pauses on the dips were deadly

Sabrina

Morgan

Loving the slower pace…does not lack intensity tho🔥🔥🔥

Chest and tris and shoulders are my fav days! Great workout!

Kristina

Happy Tuesday! WELCOME TO THE NEW SPLIT.

Week 1 of 8 week split [week 9 will be a deload week] 

Goal of Split: Training days built around gaining strength through appropriate volume per muscle group, with an emphasis on repetition of primary movements in both strength and hypertrophy rep ranges. The optional core work included at the start of each training day is intended to help you connect to your body and serve as part of a pre training day warm up if you choose. 

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.

Chest, Shoulders, Triceps: 

Optional Core Work: 
a. Banded Dead Bug: 2S/5-10R each side
b. Reverse Crunch: 2S/10-20R 

Strength Training: 
1. [Phase 1] Incline Bench Press: 3S/5R 

*rest 2-3 minutes between phase 1 and phase 2

2. [Phase 2] Incline Bench Press: 2S/12R

3. Single Arm Flat Bench Chest Press: 4S/8-10R each side [3 second eccentric each rep]

4. Seated Arnold Press: 5S/20R, 15R, 12R, 10R, 8R [increase load as rep count decreases]

5. Incline Bench Dumbbell Chest Fly: 4S/10-12R 

6. Tricep Dips [banded/assisted]: 6S/5R [3 second pause at the top of each rep]

1/2 Training Day Overview

Rep Range: 5-10R each side
Tempo: steady 
Modification: bodyweight dead bug

Set Up: 
- loop a large loop band low around a rack or machine 
- lie in front of the band in a supine position, feet pointing away from the band 
- bend your legs at 90 degrees, position your knees over your hips
- squeeze your glutes, pull belly button to spine, and set your brace
- glue your back to the ground and reach your arms back behind you to grip each side of the band with each hand
- pull the band over your chest, keep your arms extended
- tuck your ribs and hold tension in your lats and core

Execution: 
- extend one leg towards the ground
- simultaneously reach the opposite arm overhead and towards the ground
- hold the brace in the stretched position 
- bend your leg and drive your knee over your hips again
- at the same time pull the band back up and over your chest
- keep your other arm pinned over your chest and opposite leg bent at 90 degrees positioned over your hips
- do not arch in your lower back as you extend your arm/leg, hold the brace in your core

Banded Dead Bug

Rep Range: 10-20R
Tempo: steady

Set Up: 
- lie on the ground in a supine position 
- extend your arms down by your sides, drive your arms into the ground
- bend your legs and pin them at 90 degrees over your hips
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep your upper/mid back into the ground

Execution: 
- keep your legs bent and use your core to lift your hips off of the ground
- lift your legs straight up towards the ceiling 
- contract your core
- lower your hips to the ground again with control 
- control the movement through your core

Reverse Crunch

Optional Core Work

Rep Count: 5R
Tempo: steady, power
Modification: dumbbell incline chest press

Set Up: 
- set your incline bench to ~60 degrees
- position your bench directly under the barbell on the rack
- sit on the bench so the bar is over your eyes/chin, plant your feet on the ground
- press your mid/high back into the bench 
- extend your arms to grip the barbell with a pronated grip, shoulder width apart or slightly wider [adjust grip width to fit you] 
- contract your lats and think about breaking the bar in half
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the bar from the rack and position the bar over your high chest

Execution: 
- bend your elbows and lower the bar towards your chest
- tap the bar to your high chest, or lower to at least 90 degrees
- drive your feet into the ground, use leg drive
- extend your arms and press the bar up and over your chest again 
- contract your chest at the top of the rep 
- keep wrists straight, knuckles facing the ceiling 
- keep a tight grip on the bar

Incline Bench Press [Phase 1]

Rep Count: 12R
Tempo; steady, power
Modification: dumbbell incline chest press

Set Up: 
- set your incline bench to ~60 degrees
- position your bench directly under the barbell on the rack
- sit on the bench so the bar is over your eyes/chin, plant your feet on the ground
- press your mid/high back into the bench 
- extend your arms to grip the barbell with a pronated grip, shoulder width apart or slightly wider [adjust grip width to fit you] 
- contract your lats and think about breaking the bar in half
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the bar from the rack and position the bar over your high chest

Execution: 
- bend your elbows and lower the bar towards your chest
- tap the bar to your high chest, or lower to at least 90 degrees
- drive your feet into the ground, use leg drive
- extend your arms and press the bar up and over your chest again 
- contract your chest at the top of the rep 
- keep wrists straight, knuckles facing the ceiling 
- keep a tight grip on the bar

Incline Bench Press [Phase 2]

Rep Range: 8-10R each side
Tempo: 3 second eccentric

Set Up: 
- grip a dumbbell in one hand, pronated grip 
- lie back on a flat bench in a supine position 
- plant your feet on the ground 
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arm holding the dumbbell and pin the dumbbell over your chest
- drive your mid/upper back into the ground 

Execution: 
- bend your arm so your elbow travels ~45 degrees from your torso 
- lower the dumbbell to at least a 90 degree bend in your arm or just below
- extend your arm and press the dumbbell back up and over your chest
- keep your glutes glued to the bench 
- keep your back evenly pressed into the bench

Single Arm Flat Bench Chest Press

Rep Count: 20R, 15R, 12R, 10R, 8R
*increase load as rep count decreases
Tempo: steady

Set Up: 
- sit on a bench with back support, plant your feet on the ground
- grip a dumbbell in each hand, pronated grip 
- drive your mid back into the bench 
- pull belly button to spine, and set your brace
- tuck your ribs and keep a tall torso 
- use your legs to help you kick each dumbbell up and extend your arms to position the dumbbells overhead
- tuck your ribs and keep a tall torso 

Execution: 
- bend your arms and lower the dumbbells to 90 degree bend in your arms
- rotate the dumbbells forward into a supinated grip, so your pinkies meet in the center- palms facing you, in line with the center of your chest
- rotate the dumbbells back out to your sides, pronated grip again- pinkies out
- extend your arms and press the dumbbells up and overhead again
- dumbbells should be directly over your chest at the top of the rep 
- contract your delts at the top of the rep
- keep this one fluid motion

Seated Arnold Press

Rep Range: 10-12R 
Tempo: steady

Set Up: 
- set your bench to a ~60 degree incline 
- grip a dumbbell in each hand, neutral grip 
- sit on the bench, plant your feet on the ground 
- press you mid back into the bench 
- extend both arms and position the dumbbells over the center of your chest
- squeeze your glutes, pull belly button to spine, and set your brace
- drive your ribs down and tuck your chin 
- pin a slight bend in your arms

Execution: 
- lower the dumbbells out to your sides, in line with or slightly below your delts
- when the dumbbells are in line with your chest out to your sides feel a full stretch across your chest
- keep the bend in your elbows and lift the dumbbells back up and over the center of your chest
- contract your chest
- keep your wrists straight

Incline Dumbbell Chest Fly

Rep Count: 5R
Tempo: 3 second pause at the top of each rep 
Modification: bench dips

*use assisted machine dips, banded dips, bodyweight or weighted variation

Set Up: 
- face the dip machine
- grip the dip handles with each hand, neutral grip 
- squeeze your glutes, pull belly button to spine, and brace
- extend your arms and press yourself up from the platforms 
*step your feet onto the band
- extend your legs, point your toes, keep them below or slightly in front of your torso 
- keep your chin tucked

Execution: 
- bend your elbows, allow them to travel back, behind you
- keep your chest upright as you lower your body towards the ground
- bend your elbows to 90 degrees or just below 
- extend your arms and press yourself back up again
- contract your triceps

Tricep Dips [banded/assisted]

1/2 Chest, Shoulders, Triceps

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

Porchia

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 ♾️

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

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

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)

4/16 Quads, Glutes (abs)

Energy on high today! Flew through that and finished feeling absolutely fantastic! A favorite for sure!!

1/2 Chest, Shoulders, Triceps

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