Name: Playbook - Sam Sweeney - 1/20 Back, Chest, Core
Uploaded: 2026-06-17T00:04:46.526Z
Duration: 75 min
Description: 1/20 Back, Chest, Core

Really liked the KB press sit-up. Had to use dumbbells but liked the
Added shoulder element👍🏼

Carmen

yangBAE

Aiden

Really enjoying the single side to both side moves and tempo work this week. Fun variation!

kimandkairi

Those side to side variations were awesome!!! Also always love the epic pump you get from Sven Press 💪💪💪

Megan

I love this split! Feel so strong with my back and chest. Was surprised how smooth the elevated push ups were 🔥

Brooke

This split is absolutely stunning and amazing. Super thankful for the Sweeney’s and this awesome community! 🙏

Kody Young

Helena

The chest pumps have been INSANE this split. Loving the double chest and back days so much

Katie

I loved how easy this workout could be modified for home setup!

Love, love, love this upper body drill💪🏽👏🏾👏🏾

Kimmy

Erika

Mia Arrowsmith

Great workout. That last ab workout before the finisher had me on 🔥 and my glutes were feeling it in that finisher.

Dedra

Julie

The finisher was hard because of my SORE QUADS 😅

Caitlin Sparks

Alice

Nyakeh

Solid! Love the variation of movements, especially the landlines.

Amie

This was one of my absolute favorite workouts🙌🏼🙌🏼💥

Ginna

Kelsey

That finisher I couldn’t even finish had to stop with 2 mins left. 😮‍💨🔥

Deja

Finishers should be termed as killers 🔥🔥🔥

Lakshmi Neelesh Nimmagadda

Audry

Tiffany

Monica

Yikes, couldn’t quite do 8 sets on the finisher, I was literally finished at 5! Lol Great workout!👍🏻💪🏻❤️😍

Donalee

JulieAnn

Shelby

Maranda

Porchia

Paula

Maryse Lalumiere

Christina

Happy Friday!

[Week 3 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. Side to Side Push Ups [one arm elevated]: 4S/6-8R total 

Triset: 
3a.  Kneeling Landmine Sven Press: 3S/6-8R [3 second eccentric] 
3b. Landmine Row [one arm/both arms]: 3S/4-6R each side + 8-10R together
3c. Machine Pronated Grip Chest Fly: 3S/20R 

Superset: 
4a. Kneeling Double Cable Reverse Fly: 3S/10-12R [3 second eccentric] 
4b. Kettlebell Press Sit Up: 3S/4-6R each side + 8-10R total 

Finisher: 8 minutes
5. Side to Side Hyperextensions: 30 secs on/30 secs off

1/20 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 Ups

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 total 
Tempo: steady 
Modification: no elevation, perform as incline side to side push ups or drop to knees

Set Up: 
- position a plate on the ground 
- get down on the ground in a push up position, place one hand on top of the plate and one hand on the ground next to the plate
- hands just outside your chest, under your shoulders
- squeeze your glutes, pull belly button to spine, tuck your ribs and brace
- keep head, neck, spine neutral 

Execution: 
- think about screwing your hands into the ground as you bend your elbows 
- lower your chest towards the ground with one arm planted on top of the plate, and one hand on the ground [you will get more stretch, ROM on the side that is planted on the ground] 
- tuck your elbows as you lower and get your chest as close to the ground as you are able to
- extend your arms and press yourself back up 
- step the hand on top of the plate off of the plate and to the other side 
- step the hand on the ground up to the plate, in the center
- shift your torso to the other side, keep feet planted
- continue with push ups alternating side to side

Side to Side Push Ups [one hand elevated]

Rep Range: 6-8R
Tempo: 3 second eccentric 
Modification: seated [plate] sven press

*if you do not have access to a landmine, simply position one end of the barbell in the corner of the room. Use a towel to pad the wall if needed. 

Set Up: 
- position one end of the barbell in the landmine attachment 
- load the free end with appropriate weight 
- step in front of the free end of the barbell, facing the landmine 
- get down into a kneeling position 
- squeeze your glutes, pull belly button to spine and brace
- grip the end of the barbell with both hand, and lift it to position it at your chest
- overlap your palms and squeeze them into the end of the barbell [tension in your pecs] 

Execution: 
- keep your torso upright and extend your arms as you press the end of the barbell away from your chest
- when your arms are fully extended, contract your chest
- keep your elbows close to your sides as you use a 3 second eccentric to lower the barbell back to your chest
- keep traps down and shoulders back

Landmine Sven Press

Rep Range: 4-6R each side + 8-10R together 
Tempo: steady 
Modification: dumbbell bent over row 

*if you do not have access to a landmine, simply position one end of the barbell in the corner of the room. Use a towel to pad the wall if needed. 

Set Up: 
- position one end of the barbell in the landmine attachment 
- load the free end with appropriate weight 
- step to the side of the barbell, facing away from the landmine
- get into a staggered stance, planted/front foot closest to the barbell 
- squeeze your glutes, pull belly button to spine and brace
- keep a neutral spine and bend forward to grip the barbell with the hand closest
- lift the barbell into the bent over position and brace

Execution: 
- retract your scapula and drive your elbow towards your hip as you row the barbell 
- contract your lat/mid back at the top of the rep, squeeze your elbow in tight to your sides
- release your arm with control until it is fully extended towards the ground again 
- complete 4-6R each side
- on your final 8-10R straddle the barbell with both feet 
- grip the barbell with both hands and perform rows with arms together [squeeze elbows in tight, chest facing the ground]

Landmine Row [single arm/both arms]

Rep Count: 20R
Tempo: 2 second pause at the top of each rep 
Modification: dumbbell pronated grip chest fly 

Set Up: 
- position the seat of the machine so you are able to sit and grip the pronated grip handles at shoulder level or just below
- sit on the seat, plant feet on the ground 
- pull belly button to spine, drive ribs down and brace
- grip the pronated grip handles 
- pin a slight bend in your arms 

Execution: 
- pull the handles forward and towards the center to meet
- contract your chest and hold for 2 seconds 
- release the handles with control until your arms are stretched out to your sides again, in line with your shoulders

Machine Pronated Grip Chest Fly

Triset

Rep Range: 10-12R
Tempo: 3 second eccentric 
Modification: dumbbell bent over reverse fly 

Set Up: 
- use no attachments on each side of the cable
- face the cable and grip the knobs of the cable with the opposite hand on each side 
- step into the center of the cable and take 1-3 steps back 
- get down into a kneeling position 
- squeeze your glutes, pull belly button to spine, tuck your ribs and brace
- extend your arms towards the center, pin a slight bend in your arms 

Execution: 
- pull the cables across and out to your sides, arms below your shoulders
- when your hands are in line with your torso or slightly behind, contract your mid/high back and rear delts
- use a 3 second eccentric to release the cable with control until your hands meet in the center again 
- keep shoulders back and traps down

Kneeling Double Cable Reverse Fly

Rep Range: 4-6R each side + 8-10R together 
Tempo: steady 
Modification: no weight or sub sit up for crunch 

Set Up: 
- position 2 kettlebells on the ground on either side of you
- get down into a supine position, chest up 
- bend your legs and plant your feet on the ground 
- grip one kettlebell with one hand
- bend your arm and rest your tricep/elbow on the ground to begin [on side holding the weight] 
- extend your free arm straight up for balance if needed 
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- use your core to lift your torso off the ground 
- as you sit up, extend your arm holding the weight and press up into an upright position with your arm overhead [weight in line with shoulder at the top of the rep[
- lower your torso back to the ground with control
- as you lower your torso, bend your arm back to rest your tricep/elbow on the ground between reps 
- complete 4-6R each side 
- on your final 8-10R grip the weight in each hand and complete reps with both arms together 
- you may pin a weight or ball between your feet to help keep you in position

Kettlebell Press Sit Up

Compound Set

Time: 8 Minutes
30 seconds on/30 seconds off
Tempo: steady 
Modification: one arm at a time, or drop to your knees 

Set Up: 
- position yourself on the hyperextension machine, pad should hit right about at your hips 
- allow your torso to hand towards the ground
- squeeze your glutes, pull belly button to spine and drive your ribs down to brace
- bend your arms and overlap your hands behind your head [fingers interlocked- ribs tucked]

Execution: 
- use your trunk [core/low back] to lift your torso
- as you lift your torso, open up your arm on one side and look with your gaze back to the side of you
- contract your lower back/core
- release your torso back towards the ground with control 
- continue reps by rotating from side to side
- keep the rotating controlled, not extending past the point of tension and comfort
- your entire core [shoulders to knees] should control this movement, do not think of it as JUST a lower back movement- use the strength of your entire core

Finisher: Side to Side Hyperextensions

1/20 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

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

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!!

1/20 Back, Chest, Core

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