Name: Playbook - Sam Sweeney - 1/27 Back, Chest, Core
Uploaded: 2026-06-17T00:04:46.495Z
Duration: 75 min
Description: 1/27 Back, Chest, Core

yangBAE

Loved the supinated cable row variation 💪😍

Megan

Loving this split!  The tri sets and finishers ☠️☠️

Stephanie

Wasn’t feeling the best today but got it done and it ended up being a good session. I can always count on the Sweeney programming to be effective and efficient!

Katie

Been really consistent this split because your programming is amazing that I'm super motivated and excited to go each day!

Alicia Heier

Probably my favorite workout so far. Love the trisets!

Kelsey

Libby

Julie

Audi

Jennifer

Dedra

So good. Low incline reverse fly’s were 🔥🔥🔥

Amie

Deja

April

Sean

I look forward to working out every day :)

Janelle

Mia Arrowsmith

I always want to skip fridays after 4 hard days…but fridays are always such fun!

Victoria

Linda

Sam V

I enjoyed todays a lot went smooth 💪🏾

Porchia

Definitely my favourite finisher of the week 💪🏼

Jenn

Paula

Maria Zenz

Christina

Maryse Lalumiere

Happy Friday!

[Week 4 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. Hip Banded Incline Push Ups: 4S/6-8R 

Triset: 
3a.  Supinated Grip Cable Low Row: 3S/6-8R [2 sec pause mid rep on eccentric- at the bottom- and again mid rep on concentric] 
3b. Chest Fly Hollow Hold [flat bench]: 3S/8-10R [3 second eccentric] 
3c. Chest Supported Neutral Grip Dumbbell Row: 3S/20R 

Superset: 
4a. Sven Press [floor]: 3S/15R
4b. Chest Supported Reverse Fly: 3S/10-12R [3 second hold at the top, 2 second eccentric]

Finisher: 8 minutes
5. Decline Bench Press Crunch: 30 secs on/30 secs off

1/27 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: steady 
Modification: no band 

Set Up: 
- position a bench in front of a rack 
- loop a large loop band low around one end of the rack- stretch the band across the rack- and loop it around the other end of the rack using pins or safety bars
- position yourself in a prone position under the band, line the band up with your hips [just above your glutes] 
- position your hands on the flat bench or platform in front of you so you are in an incline push up position 
- hands should be under your shoulders, just outside of your chest
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- bend your elbows and lower your chest towards the bench 
- pin your elbows to your sides as you lower your chest
- tap your chest into the bench 
- extend your arms and press yourself back up into the high incline push up position
- contract your chest/triceps/core

*the band will work to provide tension across your trunk/core. Make sure to keep a stiff torso so your hips don’t drop throughout each rep

*body should rise and lower as one unit

Hips Banded Incline Push Up

Rep Range: 6-8R
Tempo: 2 second pause mid rep on eccentric, 2 second pause at the bottom, 2 second pause mid rep on concentric 
Modification: bent over supinated grip row 

Set Up: 
- attach a straight bar to the cable and position it low 
- stand in front of the cable, facing the cable 
- grip the straight bar on each end with a supinated grip 
- step 2-3 steps away from the cable 
- squeeze your glutes, pull belly button to spine and brace 
- push your hips back, bend your knees slightly, and lean your torso forward 
- extend your arms towards the cable 

Execution: 
- bend your arms and drive your elbows towards your waist 
- pause and hold the contraction for 2 seconds mid rep
- drive your elbows to each side of your torso, slightly behind and squeeze/hold for 2 seconds 
- release the cable with control 
- pause and hold the tension for 2 second on the eccentric as you release the cable 
- extend your arms the rest of the way towards the cable

Supinated Grip Paused Cable Low Row

Rep Range: 8-10R 
Tempo: 3 second eccentric 
Modification: flat bench chest fly 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- lie on a flat bench in a supine position, chest up 
- extend your legs, point your toes, squeeze your glutes, and pull belly button to spine as you brace
- extend your arms over your chest so your dumbbells are in line with your shoulders 
- pin a slight bend in your arms  
- use your core [and the strong brace] to lift your legs so they are hovering off the bench 

Execution: 
- use a 3 second eccentric to lower your dumbbells out to your sides
- lower the dumbbells until they are in line with your shoulders or just past your torso 
- lift the dumbbells and raise them back to in line with the center of your chest
- contract your chest [with tension kept in your core]

Chest Fly Hollow Hold [flat bench]

Rep Range: 20R
Tempo: steady 
Modification: bent over dumbbell row 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- position a bench at 50-60 degree incline 
- straddle the bench with your legs, press your hips/torso into the bench 
- extend your arms down from your shoulders
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, spine 

Execution: 
- retract your scapula and bend your elbows
- drive your elbows back towards your hips as you row the dumbbells 
- when your elbows are in line with your torso or just past, contract your mid back/high back 
- release the dumbbells with control as you extend your arms towards the ground again

Chest Supported Neutral Grip Dumbbell Row

Triset

Rep Range: 15R 
Tempo: steady 

Set Up: 
- grip two plates
- lie on the ground in a supine position
- extend your legs and point your toes, squeeze your glutes and pull belly button to spine 
- bend your arms and press the plates together using your palms [this should create tension in your chest right away]
- extend your arms [holding the plates] over your chest

Execution: 
- keep tension in your chest by pushing the plates together
- bend your elbows and lower the plates towards your chest
- keep your elbows close to your sides and tap the plates to the center of your chest
- extend your arms and press the plates away and over your chest again 
- contract your chest

Sven Press [floor]

Rep Range: 10-12R
Tempo: 3 second hold at the top, 2 second eccentric 

Set UP: 
- position a bench at a low incline 
- grip a dumbbell in each hand, neutral grip 
- straddle the bench and position your chest/hips down on the backing of the bench 
- extend your arms down from your shoulders, palms facing in
- squeeze your glutes, pull belly button to spine and brace 
- pin only a slight bend in your arms 

Execution:
- lift the dumbbells and raise them out to your sides
- when your dumbbells are in line with your shoulders hold and contract your mid back/rear delts for 3 seconds 
- lower your arms with control until the dumbbells are positioned under your shoulders again

Chest Supported [low incline] Reverse Fly

Compound Set

Time: 8 mins 
*30 seconds on/30 seconds off
Tempo: steady 
Modification: flat ground press crunch 

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- position yourself on the decline bench, chest up-  head positioned at the lowest end
*if you do not have a decline bench, you can stack a plate or two under one end of a flat bench to create a slight decline 
- squeeze your glutes, pull belly button to spine, and tuck your ribs
- bend your arms and position your elbows at 45 degrees from your torso

Execution: 
- extend your arms straight up and press the dumbbells over your chest
- lift your upper back off the bench in a crunch 
- contract your chest and core
- bend your elbows again and lower the dumbbells to either side of your chest
- bring your upper back down to the bench again 
- reset and continue reps

Decline Bench Press Crunch

1/27 Back, Chest, Core

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 ♾️

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

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!!

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

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!!

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!

1/27 Back, Chest, Core

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