Name: Playbook - Sam Sweeney - 12/28 Chest and core
Uploaded: 2026-06-17T00:04:48.279Z
Duration: 55 min
Description: 12/28 Chest and core

Lots of solid chest day staples in here 👍

Megan

Phew 😮‍💨!! Girl you know how to make us work !

Firuza

that first push-up and dip superset just set an amazing tone for the whole workout! absolutely destroyed me🤩😂

Breonna

Taylor

Amazing! Ready for the challenge next week!!

Kody Young

sward

Megan Laudick

Lisa

Nyakeh

paul

I’ve been going through your programs for a while now, and you guys have outdone yourselves!!

Nick

Really good! Wish I could’ve done more core though! (:

Nate

Another great workout for the books! So excited about the upcoming challenge!!

Donalee

Loved today’s workout!  The way you do these is taking all the stuff I’ve always done & making me sore all over again! Thank you!

Keri Price

Loving all the variations. Mostly just excited to start the challenge! 😍

Ashley

Not new to the fitness and strength game, but these workouts are challenging in all the good ways! let’s grow! 💪🏼

Teala

Happy Tuesday!

IMPORTANT: As we transition out of this training block, please feel free to use this week as a “lighter”  or deload week. This means you can stick with the rep count and cut your weight by 50-60% of usual working weight, or you may stick with you working weight and cut your volume or sets of each exercise (only do 2-3 sets of each), or simply work on perfecting technique with lighter weight. We will be moving into a new 8 week training phase next week and we want you to feel rested and recovered. **

12/28 Training Day Overview:

Warm Up: foam roll, lower body warm up and activation routine from app

Superset:
1. Push Ups: 4S/20R, 15R, 12R, 10R
2. Dips: 4S/20R, 15R, 12R, 10R

3. Bench Press: 4S/7R

Compound Set:
4. Machine Chest Press: 3S/12R
5. Machine Chest Fly: 3S/15R

Superset:
6. Decline Neutral Grip Dumbbell Chest Press: 3S/15R
7. Decline Bench Crunches: 3S/20R

Reps: 
Set 1. 20R
Set 2. 15R
Set 3. 12R
Set 4. 10R 
Tempo: Steady
Modification: Incline push ups, or push ups on knees

- Set Up in a high plank/push up position
- position hands just outside the shoulders 
- push your mid back through your scapula and brace your core by contracting the glutes and quads together. 
- tuck your elbows below your shoulders as you lower your chest towards the ground
- lower your chest to tap the floor [or as far as you can go]
- press up through the palms and extend the arms back to a high plank position. 
- keep your hips from dipping or falling throughout each rep.

Push Ups

Reps:
Set 1. 20R
Set 2. 15R
Set 3. 12R
Set 4. 10R
Tempo: Steady
Modification: assisted dips, banded dips, or bench dips

- Position yourself on the dip machine using a neutral grip.
- arms should begin extended, wrists under the shoulders. 
- contract the glutes to help brace the core [cross the legs to help you keep from swinging if needed]
- bend the elbows and lower the chest 
- dip the chest forward as you lower until you reach a complete stretch in the chest
- press up through the palms of hands until arms are fully extended. 
- contract the chest and triceps

Dips

Compound Set

Reps: 7R
Tempo: Steady
Modification: dumbbell flat bench chest press

 - Set up on a flat bench 
- Set the bar at a reasonable height, so you are able to safely un-rack the barbell
- Retract and depress the 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.
- To do so, contract the lats (keep the scapula retracted and depressed and thinking about “breaking the bar”], lift your chest towards the bar, squeeze the glutes
- the arch will keep your shoulders safe during heavy pressing. (No need to accentuate it if uncomfortable, just utilize the natural arch)
- position the toes in line with or slightly behind the knees. 
- keep full body tension as you un-rack the barbell and position it above your chest in the starting position. 
- lower the bar to reach mid/low chest by “rowing” the bar into your chest. 
- tuck your elbows as you lower, elbows should be below the shoulders at the bottom of the rep
- tap the bar at mid/low chest
- drive your feet through the floor and exhale as you press the bar up and slightly “back” to the start position.

Bench Press

Reps: 12R 
Tempo: steady
Modification: low incline dumbbell chest press

- set up on the machine chest press
- press your back into the pad of the bench.
- grip the handles with a pronated grip, at least “a thumbs distance” away from the edge of the handles [ grip width will depend on your body mechanics and mobility]
- with your elbows tucked below the shoulders keep your wrists straight as you press the handles forward 
- contract the chest
- lower with control, keeping the elbows below the shoulders until your reach a full stretch in the chest

Machine Chest Press

Reps: 15R
Tempo: Steady
Modification: dumbbell flat bench chest fly

- Position yourself on the chest fly machine so the handles are slightly below the shoulders
- Grip the handles and push your entire back into the pad of the machine. 
- Plant feet on the ground
- Keep a slight bend in the elbows as you fly the weight in, in line with the center of your chest at the top of each rep. 
- contract the chest
- Lower with control, keeping the slight bend in the elbows.

Machine Chest Fly

Reps: 15R
Tempo: steady
Modification: slide a plate under one end of a flat bench to create a slight decline.

- position yourself on a decline bench [or slide a plate under one end of a flat bench to create a slightly decline]
- grab a dumbbell in each hand using a neutral grip. 
- start with arms extended, palms facing one another
- lower the dumbbells by tucking the elbows by your sides
- lower until you reach a full stretch in the chest
- press the dumbbells bak up into the start position, dumbbells in line with the shoulders.

Neutral Grip Decline Dumbbell Chest Press

Reps: 20R
Tempo: steady
Modification: crunches on the floor

- stay in the decline position
- pin the hands behind the ears and look up towards the ceiling. 
- brace your core and push your back into the pad as you lift your chest towards the ceiling. 
- lower with control

Decline Bench Crunches

Superset

12/28 Chest and core

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

Porchia

Jennifer

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!!

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

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!

12/28 Chest and core

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