Name: Playbook - Sam Sweeney - 1/20 Upper Body Mobility & Strength
Uploaded: 2026-06-17T00:04:41.148Z
Duration: 75 min
Description: 1/20 Upper Body Mobility & Strength

With limited days to get to the gym, this split works wonders. Felt stronger today on movements.

Diana

Nyakeh

Love all the core integration with these moves!

Leanna

Megan

Loving the mix of movements for this split 🔥

Jennifer

Chantal

Ruby Smith

That was a sneaky burn!🔥👊🏽🥵❤️

April

Lisa

Adjusted where needed since I’m in office today , it was crowded in the small gym and my headphones would not connect but no excuses

Porchia

Ohhh emmm geee!! Loving this split. Thank you 🙏🏼

Lorena

Tiffany

Brittanie

Regina

Low these workouts.  Dont have a barbell but making it work.  ❤️

Such a great workout and this split is challenging in an amazing way.

Marta

Serena

Kimmy

Megan Laudick

Suanne Camacho Tumaquip

Love working my upper body… until I dropped a weight on my hand. 🤚 ☹️

Kimberly R

Happy Tuesday! 
 
Week 2 of 9 [week 9 deload]

Pre Training Mobility and Warm Up: Please use the mobility flow listed as your warm up for the day- and/or 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.

Upper Body Mobility & Strength (back, chest, shoulders): 

5 Minute Mobility Flow: Set your timer for 5 minutes, flow through these movements- do not rush
a. Jacare Push Ups: 6R total (alternating sides)
b. Single Arm Banded Swimmer: 5R each side

Strength: 
1. Pull Ups w/ Scapular Depression: 3S/4-6R 

2. Barbell Larsen Press: 3S/6-8R 

3. Barbell Z Press: 3S/6-8R

4. Barbell Face Pull: 3S/8-10R  

4a. Seated Double Cable Low Fly: 3S/8-10R
4b. Lying Double Cable T Raise: 3S/6-8R 

5. Back Extension Dumbbell Reverse Fly: 5S/10R 

5 Minute Core Flow: Set your timer for 5 minutes, do not rush. 
6a. RKC [Weighted] Plank: 20 seconds 
6b. Elevated One Sided Renegade Rows: 6R each side

1/20 Training Day Overview

Set your timer for 5 minutes. Flow through these movements- do not rush.

Rep Count: 6R total
Tempo: steady, slow
Modification: push ups on knees (lower only as far as you are able with control)

Jacare Push ups

Rep Count: 5R each side 
Tempo: steady, slow
Modification: bodyweight or with a light plate

Single Arm Banded Swimmer

Mobility Flow

Rep Range: 4-6R
Tempo: steady 
Modification: assisted with band or machine, or choose lat pull downs with exaggerated scapular depression 

Target muscle groups: back/lats, scapula- please note this is a compound movement so you will working multiple muscle groups at once 

Set Up: 
- grip the pull up bar with a pronated grip, shoulder width apart
- allow your body to hang down from the bar, extended
- keep your legs straight, point your toes
- squeeze your glutes, set a neutral pelvis position, and brace
- contract your lats, hold tension 
- keep full body stiffness, do not swing

Execution: 
- depress your scapula [accentuate this motion]
- bend your arms and drive your elbows down towards the ground
- pull your chest up to meet the bar
- bring chin to or over the bar
- contract lats/back
- extend your arms and lower your body away from the bar
- be sure to fully extend your arms at the bottom of the rep

Pull Ups w/ Scapular Depression [assisted/bodyweight/weighted]

Rep Range: 6-8R
Tempo: steady
Modification: dumbbell larsen press

Target muscle group: chest- please note this is a compound movement so you will be working multiple muscle groups at once

Set Up: 
- lie on the bench under the barbell, eyes should be directly under the bar
- extend your legs straight out, feet off of the bench
- squeeze your glutes, set a neutral pelvis position, and brace
- extend your arms and grip the bar with a pronated grip, just outside of chest width
- think about breaking the bar in half, hold tension in your lats
- lift the bar from the rack and position it over your chest

Execution: 
- bend your arms, keep elbows tucked ~45 degrees from your torso
- lower the bar to your chest
- extend your arms and press the bar over your chest again 
- contract your chest
- keep knuckles facing the ceiling 
- keep full body tension, legs straight

Barbell Larsen Press

Rep Range: 6-8R 
Tempo: steady
Modification: dumbbell z press, or standing military press (barbell or dumbbells)

Target muscle groups: shoulders- please note this is a compound movement, which means you will be utilizing multiple muscle groups at once. 

Set Up: 
- rack the bar at an appropriate height so you are able to sit on the ground under the bar and extend your arms overhead to grip the bar
- sit on the ground, slightly in front of the bar on the rack
- extend your legs straight and spread them wide
- squeeze your glutes, pull belly button to spine, tuck your ribs down and brace
- extend your arms overhead and slightly behind you to grip the bar with a pronated grip, shoulder width apart
- lift the bar from the rack and into the overhead position 
- keep torso tall
*sitting on the floor will require more core engagement to keep your torso upright

Execution: 
- bend your arms, keep elbows tucked forward
- lower the bar in front of your face to at least chin level or a 90 degree bend in your arms
- extend your arms and press the bar overhead again 
- stabilize and contract shoulders at the top of the rep

Barbell Z Press

Rep Range: 6-10R
Tempo: steady 
Modification: dumbbell or ez bar face pull 

Target Muscle group: shoulders, traps

Set Up: 
- grip the barbell with a pronated grip, just inside shoulder width apart
- squeeze your glutes, set a neutral pelvis position, and brace
- push your hips back, slight bend in your legs
- bend your torso forward so your chest is facing the ground
- extend your arms down and hold the bar under your chest
- keep your back flat

Execution: 
- bend your arms and drive them high and wide
- pull the bar towards your forehead
- contract your delts/rear delts, traps
- extend your arms and lower the bar under your chest again

Barbell Face Pull

Rep Range: 8-10R
Tempo: slow
Modification: Seated dumbbell or banded low fly, or standing double cable low fly

Target muscle group: chest 

Set Up: 
- straddle the seated double cable bench, facing away from the handles
- grip each handle with a supinated grip 
- step forward and sit on the bench, plant your feet on the ground and lean your torso forward slightly 
- extend your arms down and out at either side, ~45 degrees from your torso
- pin a slight bend in your arms
- keep your traps down, shoulders back

Execution: 
- pull the cables forward and bring pinkies together at the top of the rep, in line with your chest
- contract your chest
- lower your arms down and out to either side again 
- stretch through your chest at the bottom of the rep

Seated Double Cable Low Fly

Rep Range: 6-8R 
Tempo: slow
Modification: seated dumbbell T Raise

Target muscle group: shoulders

Set Up: 
- straddle the seat of the bench, facing the handles
- grip the handles with a neutral grip
- lie in a supine position on the bench, plant your feet on the platforms
- extend your arms down by your sides
- keep traps down
- keep arms straight

Execution: 
- pull the cables and raise your arms out to either side, in line with your shoulders
- hold tension in your shoulders, keep your arms straight, and rotate the handles towards the ceiling, over your chest
- rotate your arms back out to your sides in the lateral raise position 
- lower arms down by your sides again

Lying Double Cable T Raise

Superset

Rep Count: 10R
Tempo: steady 
Modification: no back extension- bent over or prone [on a flat bench] dumbbell reverse fly 

Target muscle group: back 

Set Up:
- grip a dumbbell in each hand, neutral grip
- position your feet low on the back extension platform
- press your hips into the pad
- squeeze your glutes, set a neutral pelvis position, and brace
- lower your torso over the pad and towards the ground in front of your
- keep your back flat, spine neutral
- keep a neutral head, neck position 
- pin a slight bend in your arms

Execution: 
- use your erectors [lower back] to raise your torso away from the ground
- at the top of the rep, torso in line with your lower body, retract your scapula and raise your arms out to your sides in a reverse fly 
- contract your back 
- lower your arms down again, dumbbells under your chest
- lower your torso over the pad and towards the ground again

Back Extension Dumbbell Reverse Fly

Set your timer for 5 minutes and complete as many rounds as you are able to. Do not rush.

Time: 20 seconds 
Tempo: steady 
Modification: no weight, drop to knees or plank hold on hands

Target muscle group: core, shoulders

Set Up: 
* get into a tall kneeling position, place a weight on your back
- lean forward and place your forearms on the ground so your elbows are slightly in front of your shoulders
- step your feet back, hip width stance or slightly wider
- squeeze your glutes, set a neutral pelvis position, and brace

Execution: 
- drive your elbows down into the ground and back towards you, contract your lats and hold tension 
- keep hips low, in line with your torso 
- breathe behind the brace the entire set

RKC [Weighted] Plank Hold

Rep Count: 6R each side  
Tempo: steady 
Modification: drop to knees 

Target muscle group: core, back

Set Up: 
- place one hand on top of a flat bench 
- stack your chest over your hand and step your feet back into a hip width stance, drive the balls of your feet into the ground
- drop your hips in line with your torso, squeeze your glutes, set a neutral pelvis position, and brace
- keep torso in a straight line
- grip a dumbbell with your other hand, extend your arm down towards the ground and hold the weight below your chest
- keep your chest and hips square to the ground

Execution: 
- retract your scapula
- bend your arm and row your elbow towards your hip on one side
- contract your lat
- hold a tight brace
- extend your arm and lower the dumbbell towards the ground below you again

Elevated One Sided Renegade Row

Core Compound Circuit

1/20 Upper Body Mobility & Strength

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

6/16 Quads, Glutes

Audry

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

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

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!!

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)

Shannon

4/16 Quads, Glutes (abs)

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

4/15 Chest, Triceps (sprints)

Wow I really needed that! Feeling so strong and balanced 🥰❤️‍🔥

4/14 Glutes, Hamstrings (abs)

Kayla Staker

4/13 Back, Biceps (sprints)

Love the addition of core and ab work. Thank you. Always a challenge for me but worth it!

1/20 Upper Body Mobility & Strength

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