Name: Playbook - Sam Sweeney - 10/7 Bench Strength + Chest + Delts
Uploaded: 2026-06-17T00:04:41.562Z
Duration: 90 min
Description: 10/7 Bench Strength + Chest + Delts

Dedra

This whole week has just been best shoulder vibes 💪🥰

Megan

Benched 110lbs for 5 today and am over the moon. I haven't been able to accomplish this much growth since 2023

Wooo bench press feeling the strongest ever 🔥

Considering running this split again. The basics really work. 💪🏼

Lisa

Becky

Your programs have been the only ones I’ve been able to stay consistent with. Thank you for all you do! 🫶

Audry

Ralph John Roy

Deja

Lorelle

Bradley

Mia Arrowsmith

Didn’t think I was gunna go for a Pr on bench press but I did took 140 for a spin for 3 reps 💪🏾

Porchia

Nyakeh

Another amazing workout. Thank you 🙏🏼

Lorena

Solid workout!! I was able to do the finisher with body weight. Never been able to do that

Marta

Christine

My 5 rep pr!!! And even my dips were so strong!! 🔥

Regina

Kimmy

Rachel

Kristin

Kimberly R

Happy Tuesday! 

Week 4 of 7 (week 7 deload)

Pre Training Mobility and Warm Up: Please use the warm up listed 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.

Bench Strength + Chest + Delts: 

Warm Up: 
1a. Banded Dislocates: 1-2S/10-20R total 
1b. Banded Pull Aparts: 1-2S/20-30R
1c. Barbell Bench Press Primer Sets: 1-2S/2-3R 

Strength Training: 
2. Barbell Bench Press: 5S/3-5R 

3. Single Arm Incline Chest Press: 3S/6-8R each side

4a. Alternating Z Press: 4S/8-12R total 
4b. Double Cable Lateral Raises: 4S/6-10R  

5. Double Cable Low to High Chest Fly: 4S/12-15R 

6. Chest Focused Dips: 2-3S/5R

10/7 Training Day Overview

Rep Range: 10-20R total 
Tempo: steady 
Modification: arm circles

Set Up: 
- grip a long loop band with a pronated grip, shoulder width apart
- extend your arms straight forward and hold the band in front of your chest
- stand with feet hip width apart, toes forward
- squeeze your glutes, set a neutral pelvis position, and brace
- tuck your ribs down and keep a tall torso 

Execution: 
- keep your arms straight and raise your arms over your head and behind you
- stretch across your chest and shoulders
- bring the band back over your head and in front of your chest again
- move at a steady tempo that feel appropriate for you

Banded Shoulder Dislocates

Rep Count: 20-30R 
Tempo: steady  

Set Up: 
- grip a long loop band with a pronated grip, shoulder width apart
- extend your arms straight forward and hold the band in front of your chest
- stand with feet hip width apart, toes forward
- squeeze your glutes, set a neutral pelvis position, and brace
- tuck your ribs down and keep a tall torso 

Execution: 
- keep your arms and wrists locked straight and pull the band apart 
- stretch band across your chest with arms out to each side
- contract mid back, rear delts
- bring arms forward to start position again

Banded Pull Aparts

Rep Count: 2-3R
set 1: bar or 50% of working weight
set 2: 50-75% of working weight 
[add another ramp up set if appropriate]
Tempo: steady

*these are light sets to be used as a neural primer to your heavy sets. We want these to be as clean as possible. Use these sets to practice set up, and execution. The goal is to make your working sets looking as easy as your ramp up sets.

Barbell Bench Press Ramp Up Sets

Warm Ups and Activation

Rep Range: 3-5R 
*rest at least 120 seconds, 180 seconds if appropriate
Tempo: steady, powerful
Modification: 

Target muscle groups: chest- [please note; this is a compound movement so you will be utilizing multiple muscle groups at once]

Set Up: 
- set the bar at a reasonable height so you are able to safely un-rack the barbell when you are lying supine on the bench. 
- to get into position, retract and depress your scapula and pin your mid/upper back to the bench. 
- grip the bar with a pronated grip, wider than shoulder width (grip placement will depend on your body mechanics and mobility)
- lock in the natural arch in your low back by contracting your lats (keep the scapula retracted and depressed), lift your chest towards the bar, squeeze your glutes, and position your toes in line with or slightly behind your knees. 
*the arch will keep your shoulders safe during heavy pressing. (No need to accentuate it if uncomfortable, just utilize the natural arch)*
- plant your feet on the ground so your toes are in line with or slightly behind your knees 
- brace and create full body tension [death grip on the bar- grip the ground with your feet]

Execution: 
- keep full body tension (break the bar- spread the ground with your feet) and un-rack the barbell, position it just above your chest in the starting position. 
- bend your elbows below your shoulders as you lower the barbell to mid chest or just under your chest [think about rowing the bar into your chest and squeeze your scap as you do, this will help keep tension in your posterior chain to support the press]
- keep your knuckles facing the ceiling 
- drive your feet through the floor and exhale as you press the bar up and slightly “back” to the start position.
- reset your brace and breath between reps

Barbell Bench Press

Rep Range: 6-8R
Tempo: steady

Target muscle groups: chest, high pec

Set Up: 
- set your bench to a ~45 degree incline
- grip a dumbbell in one hand, pronated grip
- sit on the bench, plant feet on the ground, press mid back into the bench 
- tuck ribs down and brace
- extend your arm and lift the dumbbell over your high chest
- tuck your pinky forward

Execution:
- bend your elbow so it travels ~45 degrees from your torso
- lower the dumbbell to at least a 90 degree bend on one side
- extend your arm and press the dumbbell over your high chest again 
- contract your chest at the top of the rep
- keep knuckles facing the ceiling

Single Arm Incline Chest Press

Rep Range: 8-12R total
Tempo: steady 
Modification: standing or seated neutral grip overhead press

Target muscle group: delts

Set Up:
* sitting on the ground like this will require more mobility and core control, use modifications if needed 
- grip a dumbbell in each hand, neutral grip
- sit on the group with legs spread wide or extended straight in front of you
- bend your arms and rack the dumbbells on your Delts, elbows pointing forward 
- squeeze your glutes, pull belly to spine, and brace
- keep an upright torso, like a string is pulling your head to the ceiling, and tuck your ribs down 

Execution:
- keep one arm bent
- extend your other arm and press the dumbbell straight up and into the overhead position
- stabilize and contract your delt at the top of the rep
- bend your arm, keep your elbow traveling forward, and lower the dumbbell to your delt again
- alternate each arm, each rep

Alternating Dumbbell Z Press

Rep Count: 6-10R
Tempo: steady 

Target muscle group: lateral delts

Set Up:
- attach single arm handles and position each side of the cable low
- grip each handle with the opposite hand so the cables criss cross in front of your torso, use a neutral grip
- step to the center of the cables 
- stand with feet hip width apart, toes forward
- squeeze your glutes, set a neutral pelvis position, and brace
- pin your traps down, shoulders back
- keep your arms straight

Execution:
- pull the cables, think about reaching out to either side
- raise the cable out to each side and slightly in front of your torso
- contract your lateral Delts at the top of the rep, handles in line with your Delts
- lower the cables and bring your arms back down by your sides

Double Cable Lateral Raise

Compound Set

Rep Range: 12-15R
Tempo: steady 
Modification: incline bench dumbbell low to high chest fly 

Target muscle group: chest

Set Up: 
- attach a single arm handle to each side of the cable and position them low
- grip each handle with a supinated grip and step to the center of the cable and 1-3 steps forward
- plant your feet on the ground, squeeze your glutes, set a neutral pelvis position, and brace
- extend your arms low and out to each side towards the cables
- pin a slight bend in your elbows
- keep your traps down, shoulders back

Execution:
- pull the cables forward and to meet in the center
- bring your pinkies together in the center, in line with the center of your chest
- contract your chest
- lower your arms down and out to your sides again
- keep torso upright, chest facing forward

Double Cable Low to High Chest Fly

Rep Range: 5R 
Tempo: steady 
Modification: assisted machine or banded, or sub for neutral grip (on dumbbells) push ups on toes or knees 

Target muscle group: chest, delts

Set Up:
- grip each handle with a neutral grip
- extend your arms and press up so your legs are extended down, off of the platforms
- bend your legs and cross your feet behind you
- squeeze your glutes, set a neutral pelvis position, and brace 
-  squeeze your scapula together and keep a tight posterior chain
- tuck your chin

Execution:
- bend your elbows so they travel back, behind you, keep them squeezed close by your sides
- lean your chest forward and lower it towards the ground
- bend your arms to ~90 degrees (or as low as your mobility allows while staying in control)
- feel a full stretch across your chest and delts 
- extend your arms, bring your torso upright, and press up into the start position
- contract your chest

Chest Focused Dips

10/7 Bench Strength + Chest + Delts

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 ♾️

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!

10/7 Bench Strength + Chest + Delts

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