Name: Playbook - Sam Sweeney - 1/6 Back, Chest, Core
Uploaded: 2026-06-17T00:04:46.604Z
Duration: 70 min
Description: 1/6 Back, Chest, Core

yangBAE

Loving the mobility drills, I can really feel the difference in my workout!

Jessica

I LOVE GIRONDA ROWS 😍 I could happily do them every week 🙌

Megan

Love love love Gironda rows! 😍 I think I’m gonna love having two back days a week for this split 😌

kimandkairi

Sam, I'm truly impressed with this split. The pre training and mobility work is doing wonders for me. Usually when I do push ups before I would need to stop because my elbows and wrists would get tired right away but today I was able to push through the 4 sets of 8. So thank you!!

I love upper body days. Going to feel that finisher tomorrow

Katie

Dominique

Rosa

Loving the extra chest and back work. Hoping this helps up my bench. Everything about this split is perfection so far

Brittney

My butt is SO sore from the quad day and I’m loving it

Caitlin Sparks

Brutal!! But amazing! Didn’t know how I would like back and chest together but this was a perfect combo!

Allie

Janelle

First workout after a few days being sick. SO glad to be back 🥰🫠

Audry

Lakshmi Neelesh Nimmagadda

Man these finishers 🔥. Still recovering from the other day… Great workout.

Dedra

Lisa

Chelsea

Kicked my butt! Absolutely needed this lift today.

Samantha

This workout was great but hard to get through lol that finisher just about killed me 🥲 it hurts so good.

Deja

Definitely have a TON of work to do with this one each week! Can’t wait to become so strong like Sam!! 💪🏼🙌🏻

Kelsey

Amie

Kimmy

My legs are still on fire from yesterday. I’m really loving this split. The mobility are totally awesome!

Mia Arrowsmith

Meghan

Jennifer

Another great workout in the books! Abs are on 🔥

Maryse Lalumiere

Omg I just loooved every aspect of this workout!!!

hillary

Tiffany

I loved this combo! And I just realized the finisher of yesterday legs was a count down and not a 10x10🤦🏻‍♀️ 💪🏼’r lol

Aubrey

🔥🔥🔥🔥 had trouble with some of the mobility but will practice.

Love those cable rows! New movement for me and it was awesome.

Kathryn

Audi

Love the circular gironda rows!!! My new favorite workout and it’s fun to say!!

Shelby

Carmen

This new split is on 🔥! Loving the two back and chest training days. Stoked to see major growth. 💪🏼

Stephanie

Maranda

Fabulous Friday! Thanks for a great start to the year…let’s do this! 💪🦵🏃‍♀️

Victoria

And another one! ( in my dj Khalid voice!) 🔥🔥🔥

Porchia

🔥🔥 start to finish! Superb first week. 💪🏼

Paula

I wonder if i can start training with the finishers😆😆🔥🔥

Zenkarenka

Erin

Just wondering if there is any modification for v-ups? But a modification to help build towards v-ups? Other than that! This is one of my favorite workout sesh! 🔥

Suanne Camacho Tumaquip

Tasha

Loved everything about this one!! Those unsupported chest presses have my flutes screaming from yesterday 😨

Tamarra

I’m excited to improve this one!! 💪🙌

Happy Friday!

This is the first week of our new split. You can find the full split and the 6,5,4, or 3 day options for this split in the FAQ section of the daily training. 

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

Superset: 
3a. Seated Close Grip Cable Row: 3S/10-12R [4 second eccentric, each rep] 
3b. Unsupported Dumbbell Chest Press: 3S/6-8R neutral grip [4 second eccentric] + 6-8R neutral to supinated grip [steady tempo]

Superset: 
4a. Circular Gironda Row: 3S/1R- 10 second hold at the top of the rep- + 15R steady tempo  [16R total]
4b. Pronated Grip Chest Fly: 3S/1R- 10 second hold at the top- + 15R steady tempo [16R total] 

Finisher: move quickly, dropping one rep each round from 10R to 1R, with as little rest as possible.
5a. V Ups:  10R-9R-8R-7R-6R-5R-4R-3R-2R-1R
5b. Plank Mountain Climbers: 10R-9R-8R-7R-6R-5R-4R-3R-2R-1R TOTAL

1/6 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 [hands on bench, feet on ground] 

*weighted for difficulty 

Set Up: 
- 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]

Push Ups [incline/bodyweight/weighted]

Rep Range: 10-12R 
Tempo: 4 second eccentric 
Modification: landmine close grip row 

Set Up: 
- attach the close grip cable handle to the seated cable machine 
- sit on the cable, keep a slight bend in your knees and position your feet up on the platforms 
- reach your arms forward to grip the handle with a neutral, close grip 
- sit upright, pin your shoulders down and back- chest out 
- drive your ribs down and brace your core 

Execution: 
- retract your scapula as you bend your arms and row the handle towards your chest
- squeeze your elbows in tight at the top of the rep, like you are wrapping them about your lats
- keep your chest upright and facing forward and contract your mid back/lats
- use a 4 second eccentric to release the cable with control until your arms are fully extended towards the cable again 
- keep shoulders down and back- traps down

Seated Close Grip Cable Row

Rep Range: 12-16R total 
*6-8R neutral grip [w/ slow eccentric] + 6-8R neutral to supinated grip [steady]
Tempo: 4 second eccentric on your first 6-8R, steady tempo on your final 6-8R 
Modification: flat bench dumbbell chest press

Set Up: 
- grip a dumbbell in each hand [neutral grip] and sit on the ground in front of a flat bench [like you would if you were setting up for a hip thrust] 
- drive your mid back into the side of the bench 
- place your dumbbells on the tops of your knees or at your chest
- push your back into the bench and lift your hips off the ground and into full extension [legs bent and feet positioned under your knees]
- contract your glutes, pull belly button to spine, and keep your chest, hips, knees in a straight line
- extend your arms and press the dumbbells over your chest, arms fully extended and dumbbells in line with your front delts 

Execution: 
- bend your arms, keep your elbows close to your sides and use a 4 second eccentric to lower the dumbbell towards either side of your chest
- lower until you reach a 90 degree bend in your arms, or just below [depending on your strength and mobility] 
- squeeze your glutes and drive your feet through the ground
- extend your arms and press the dumbbells back up and over your chest
- contract your chest
- on your final 6-8R twist from a neutral to supinated grip at the top of the rep, use a steady tempo 
- keep your hips in full extension and hold the brace to keep your torso from shifting throughout
- keep tension in the glutes

Unsupported Dumbbell Chest Press

Superset

Rep Count: 16R total 
*1R w/ hold at the top + 15R steady 
Tempo: 10 second hold at the top of the first rep, steady tempo on final 15R 
Modification: banded circular Gironde row

Set Up: 
- attach a straight bar to one side of the cable 
- position the cable at hip level 
- grip the straight bar with a pronated grip
- step away from the cable, enough so you are able to fully extend your arms towards the cable 
- squeeze your glutes, pull belly to spine and brace
- push your hips back and bend your torso forward towards the ground
- extend your arms towards the cable 

Execution: 
- depress your scapula, bend your elbows, lift your chest just slightly as you row the bar to your mid chest
- squeeze your elbows to your sides and contract your lats/mid back, hold for 10 seconds on your first rep 
- keep tension in your lats as you extend your arms and push the straight bar down towards the ground
- in one fluid motion extend your arms towards the cable again 
- keep a fluid and steady pace on your final 15R

Circular Gironda Row

Rep Count: 16R total
*1R w/ hold at the top + 15R steady 
Tempo: 10 second hold at the top of the first rep, steady tempo on final 15
Modification: banded or cable pronated grip fly, OR incline bench pronated grip dumbbell fly 

Set Up: 
- position the bench of chest fly machine so you are able to grip the handles in line with your shoulders
- sit on the bench, press your back into the bench and plant your feet firmly on the ground
- grip the pronated grip handles of the chest fly machine with each hand 
- lock in a slight bend in your arms 
- pin your scap to the bench and brace 

Execution: 
- fly the handles towards the center, so they are in line with your chest
- when your thumbs are together, handles in line with the center of your chest, contract your high pecs
- hold this contraction for 10 seconds at the top of the first rep 
- keep the bend in your elbows and release the weight with control until your arms are extended out to your sides again 
- use a steady tempo on your final 15R

Pronated Grip Chest Fly

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: 
- get down on the ground in a supine position 
- extend your arms overhead
- squeeze your glutes, pull belly button to spine and brace
- point your toes

Execution: 
- use your core to lift your upper and lower body off the ground 
- lift your legs to meet your hands at the top of the rep in a V shape
- contract your core
- lower your upper and lower body back to the ground with control 
- fight to keep a neutral spine
- keep lower back on the ground and fold in half instead of lifting up onto your glutes if you have more control this way

V Ups

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

Set Up: 
- get down on the ground in a high plank position
- plant your hands under your shoulders
- squeeze your glutes and quads, pull belly button to spine and brace
- keep a neutral head, neck and spine
- drive toes into the ground 

Execution: 
- pick one foot up off the ground 
- bend your leg and drive your knee to the opposite elbow
- contract your core 
- extend your leg back to meet your other foot on the ground
- lift the other foot and drive the other knee to the opposite elbow
- continue to alternate each leg
- keep a steady plank position 

*reps are TOTAL not each side

Plank Mountain Climbers

Finisher

1/6 Back, Chest, Core

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

6/16 Quads, Glutes

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!

1/6 Back, Chest, Core

Community

More workouts from Sam Sweeney