Name: Playbook - Sam Sweeney - 1/9 Chest, Front Delts, Lateral Delts [CH WK1/D4]
Uploaded: 2026-06-17T00:04:43.088Z
Duration: 75 min
Description: 1/9 Chest, Front Delts, Lateral Delts [CH WK1/D4]

Serena

Nyakeh

Megan

shelly 

So many good things to say about today! 1. Loved starting with slow pushups and ending with jumping inchworms 2. Incline Press is my favorite chest press variety, so I’m elated we get to do that every week this split. 3. Even though i usually do better with lateral raises than front raises, in the t-raise, my shoulders responded so much better to this reverse variation!!! Saving this one to do again 💕💕💕

My chest and delts are on fire. Holy wow 🔥 only at week 1 and the intensity is fire 🔥🔥🔥

Heather

Sean

Oh my goodness - what an awesome workout. My arms are jelly

Lexi

This workout was very challenging, my arms are burning!!

Ariel

That was one of the hardest upper body workouts ever!!! 🔥

Jennifer

Corrine

April

Marisa

Rosa

Tiffany

Kate

Elizabeth Yerington

Elaine Rondon

Loving these finishers! Really challenging mentally and physically!🔥

Jamie

I’m loving the AMRAP at the end! 💪🏼 🙌🏼

Mia Arrowsmith

LaTonyia

This was HARD! The drop sets and the inchworms had my shoulders giving up/out!!

Amie

Andrea

JulieAnn

Push ups after that shoulder drop set was..brutal

Kaylin

Darn happened again lol hands shaking only able to hit 1 star lol 
That was amazing very humbling arms are jello 💪🏼👌♥️

Joanne Nichols

Kashay Sullivan

Stephanie

You mean Business❤️‍🔥. My entire
Body feels so flipping strong… thank you 🙏

Lorena

These 30 drop sets are destroying me… and I like it 😈😈😈

Jacquelyn Reiser

Definitely a hat day…not going to be able to hold a hair dryer today 😜

Barbi

So good but you might be trying to kill me :)

Melissa

Marta

Susanne

Another fire 🔥 workout 😍😍🖤🖤🔥

Ruby Smith

Kristin

Happy Thursday! 

Week 1 of 6 week split 

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, Front Delts, Lateral Delts:

1a. Paused Chest Supported OH Press:  3S/5R w/ 5 second pause at the top of each rep 
1b. Slow Eccentric Push Ups (incline or flat): 3S/5R w/ 5 second slow eccentric 

2. Barbell Incline Bench Press: 4S/6-10R 

3. Single Arm Flat Bench Chest Press: 4S/8-12R each side

4a. Seated Wide Neutral Grip Dumbbell Overhead Press: 4S/10R drop 10R drop 10R 
4b. Standing Dumbbell T Raise (reverse): 4S/8-10R 

5. Wide Push Up Shoulder Taps (incline or flat ground): 3S/30 seconds

Optional Extra Credit Challenge: AMRAP Metabolic Finisher: 
6a. Jumping Inchworms: 3S/20 seconds
6b. Dead Ball Slams: 3S/5R

1/9 Training Day Overview

Rep Count: 5R
Tempo: 5 second hold at the top of each rep 

Target Muscle Group: delts

Set Up: 
- set your incline bench to a ~70-80 degree incline
- grip a dumbbell in each hand, pronated grip 
- straddle the seat of the bench and sit on the seat 
- press your chest into the back pad of the bench 
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the dumbbells and pin your arms at a 90 degree out to each side (the bottom position of an overhead press)
- keep your chin tucked and a neutral head, neck, and spine

Execution: 
- follow the angle of the bench and extend your arms and press the dumbbells overhead
- think about reaching your arms overhead at the top of the rep 
- bend your arms, squeeze your scapula together, and lower the dumbbells back to a 90 degree bend on either side
- keep wrists pinned straight
- keep head, neck, and spine neutral

Paused Chest Supported Overhead Press

Rep Count: 5R
Tempo: 5 second eccentric
Modification: incline push ups (hands on bench, feet on ground), and/or drop to your knees

Target Muscle Group: chest

Set Up:
- plant your hands on the ground, under your front delts, just outside of your chest
- step your feet back into a hip width stance, drive the balls of your feet into the ground 
- squeeze your glutes, contract your quads, pull belly button to spine, and set your brace
- tuck your chin and keep a neutral head, neck, and spine
- keep your torso traveling in a stiff, straight line- back flat

Execution: 
- think about screwing your hands into the ground
- bend your elbows so they travel ~45 degrees from your torso
- lower your chest towards the ground
- lower to at least a 90 degree bend in your arms, or tap your chest to the ground if possible
- extend your arms and press your chest away from the ground again 
- contract and keep tension in your chest

Slow Eccentric Push Ups (incline or flat)

Primer Compound Set

Rep Range: 6-10R
Tempo: steady 
Modification: dumbbell incline chest press

Target Muscle Group: chest (upper pecs)

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

Barbell Incline Bench Press

Rep Range: 8-12R each side
Tempo: steady 

Target Muscle Group: chest 

Set Up: 
- grip a dumbbell in one hand
- sit on the seat of a flat bench, lie back 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 and lift the dumbbell to position it over your chest
- tuck your pinky forward at a 45 degree angle
- keep your back press firmly into the bench, feet stay planted on the ground

Execution: 
- bend your arm so your elbow travels ~45 degrees from your torso 
- lower the dumbbell to one side of your chest, to at least a 90 degree bend in your arm 
- extend your arm and press the dumbbell over your chest again 
- contract your chest
- keep your wrist pinned straight, knuckles facing the ceiling

Flat Bench Single Arm Dumbbell Chest Press

Rep Count: 10R drop 10R drop 10R
*drop the weight by 20-50% each drop set
Tempo: steady 

Target Muscle Group: delts, front delts

Set Up: 
- grip a dumbbell in each hand, neutral grip
- sit on a bench, plant your feet on the ground, press your back into the back pad of the bench 
- squeeze your glutes, pull belly button to spine, and set your brace
- sit tall, keep a neutral head, neck, and spine 

Execution: 
- bend your arms so your elbows travel forward, at a 45 degree angle 
- lower the dumbbells to at least a 90 degree bend in your arms
- extend your arms and press the dumbbells overhead again 
- stabilize and contract your delts at the top of the rep 
- keep tension on your front delts

Seated Wide Neutral Grip Dumbbell Overhead Press

Rep Range: 8-10R
Tempo: steady 

Target Muscle Groups: front, lateral delts 

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- extend your arms down in front of your torso
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a tall torso

Execution: 
- keep your arms straight and raise the dumbbells straight forward
- when the dumbbells are in line with your front delts, hold tension and rotate your arms out to each side in a lateral raise position 
- hold tension and rotate your arms back forward again to the front raise position 
- lower your arms down in front of your torso again 
- keep arms straight
- keep traps down, shoulders back

Standing Dumbbell T Raise (reverse)

Superset

Time: 30 seconds
Tempo: steady 
Modification: incline push ups (hands on bench, feet on ground), and/or drop to your knees 

Target Muscle Groups: chest, front delts 


Set Up:
- plant your hands on the ground, outside of your chest, wider than a standard push up 
- step your feet back into a hip width stance, drive the balls of your feet into the ground 
- squeeze your glutes, contract your quads, pull belly button to spine, and set your brace
- tuck your chin and keep a neutral head, neck, and spine
- keep your torso traveling in a stiff, straight line- back flat

Execution: 
- think about screwing your hands into the ground
- bend your elbows so they travel ~45 degrees from your torso
- lower your chest towards the ground
- lower to at least a 90 degree bend in your arms, or tap your chest to the ground if possible
- extend your arms and press your chest away from the ground again 
- contract and keep tension in your chest and front delts
- lift one hand off of the ground
- bend your arm and tap your opposite shoulder with your hand
- extend your arm and plant your hand on the ground under your front delt again 
- complete a shoulder tap with the opposite side
- move directly into your next push up rep

Wide Push Up Shoulder Taps

get in as many rounds as possible within the 3 minute time frame. little to no rest from one movement to the next.

Time: 20 seconds 
Tempo: steady
Modification: walk feet in (no jump), bend your knees as you jump feet to hands (you may also choose to do these in place and walk your hands back to your feet each time)

Set Up: 
- start standing with feet hip width apart
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- keep your legs straight (as straight as possible) and bend your torso forward
- extend your arms towards the ground and plant your hands on the ground under your delts
- walk your hands out and away from your feet, into a high plank position 
- keep your legs straight, raise your hips, and jump your feet in, towards your hands
- move directly into the next rep by walking your hands out again 
- hold tension and keep a tight brace in your core throughout

Jumping Inchworms

Rep Count: 5R
Tempo: steady, explosive
Modification: dumbbell slams (do not release the dumbbell, just complete the slamming motion), or dumbbell/kettlebell snatch

Set Up: 
- stand with feet slightly wider than hip width 
- squeeze your glutes, pull belly button to spine, and set your brace
- grip the dead ball with both hands and hold it at your chest

Execution: 
- extend your arms and raise the ball over your head
- in one explosive movement slam the ball down to the ground
- follow through the motion with your arms by your sides
- lift the ball from the ground again (holding a tight brace, flat back) and continue directly into the next rep

Dead Ball Slams

Optional Extra Credit Challenge: AMRAP Metabolic Finisher

1/9 Chest, Front Delts, Lateral Delts [CH WK1/D4]

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

Porchia

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

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

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

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!

1/9 Chest, Front Delts, Lateral Delts [CH WK1/D4]

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