Name: Playbook - Sam Sweeney - 2/10 Back, Chest, Core
Uploaded: 2026-06-17T00:04:46.427Z
Duration: 75 min
Description: 2/10 Back, Chest, Core

yangBAE

My entire upper body feels incredibly strong after that 💪😍 Amazing workout!

Megan

Stephanie

Love the pallofs! I don't have a lot of strength when controlling rotation and these simple moves help so much!

Katie

Oops forgot to document yesterday 👏🏻👏🏻

Janelle

The perfect exclamation mark to this first six weeks of the split!!! Thank you! 🌶️🌶️🌶️

Audry

Loved the unique combination of movements.

Amie

Ummmm I’m OBSESSED with pallof presses!?!? First time ever doing them. Love!

Samantha

Great workout till I got to the end and hit my head. Ouch 🤕 🥴

Dedra

Mentally not in it today but still pushed thru with the motivation of the crew 🫶🏻

Nice upper body pump! Those last 10 sets had me on 🔥!

Alicia Heier

Jennifer

Shelby

Loved everything by the finisher.  Not sure why but those are SO hard for me.  Had to do table top and no band and no elevation.  🙄

Porchia

Rosa

Victoria

Great well rounded final day of the week!! Excited for the next split!

Maria Zenz

30 weeks of the app, and I will never go anywhere else for training. Loved this

Happy Friday!

[Week 6 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. Hips Banded Decline Push Ups: 4S/6-8R 

Superset: 
3a. Single Arm Cable Lat Row: 4S/6-8R each side [4 second eccentric]
3b. Barbell Floor Press: 3S/20R 

Triset: 
4a. Floor Chest Fly with Leg Raise: 3S/8-10R [3 second eccentric] 
4b. Pallof Press: 3S/6-8R [2 second pause at the top] 
4c. Reverse Fly Machine: 3S/15R [5 second hold at the top of the first and final rep] 

Finisher: 10S/5R every 10 seconds 
5. Feet Elevated- Hip Banded- Inverted Row

2/10 Training Day Overview

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 or drop to your knees

Set Up: 
- pin a loop band low across a rack using the pins or safety bars
- position a bench behind the rack or stack plates to elevate your feet on top of
- position yourself in the center of the rack in a prone position, underneath the band
- line the band up with your hips 
- plant your hands on the ground underneath your shoulders, just outside of your chest
- step your feet back and up onto the bench or stacked plates into push up position 
- squeeze your gluteus, pull belly button to spine and brace
- created a stiff trunk, do not let your hips drop 

Execution: 
- think about screwing your hands into the ground as you bend your elbows and lower your chest towards the ground 
- bend your elbows so they travel below your shoulders, close to your torso 
- get your chest as close to the ground as possible 
- extend your arms and press yourself back up into a high push up position 
- contract your chest/core
- make sure your hips rise and fall in line with your body

Hips Banded Decline Push Ups

Rep Range: 6-8R each side 
Tempo: 4 second eccentric
Modification: single arm dumbbell bent over row 

Set Up: 
- sit on the seated double cable row bench 
- attach the single arm attachments on each side [using the single cable machine works as well]
- position one foot up on the stabilizing platform, plant the other foot on the ground
- grip one handle with hand opposite from the foot planted on the platform, neutral grip 
- keep an upright and neutral spine
- pull belly button to spine and tuck your ribs to brace 
- begin with a slight forward lean towards the direction of the cable

Execution: 
- retract your scapula, pull the cable straight back, and drive your elbow towards your waist as you
- squeeze your elbow in tight and lean into the row at the top of the rep
- contract your lat
- use a 4 second eccentric to release the cable with control, extending your arm back towards the direction of the cable 
- complete all reps on one side before moving to the next

Single Arm Cable Lat Row

Rep Count; 20R 
Tempo: steady 
Modification: dumbbell floor press

Set Up: 
- rack the barbell low so you are able to reach and un rack while lying on the ground under the bar
- lie under the barbell in a supine position, barbell should be in line with your eyes/nose
- reach your arms to the bar and grip the barbell with a pronated grip, about a thumbs distance in from the knurling on each side
- keep your legs straight or bend your knees and plant your feet on the ground 
- depress your scapula and create a tight posterior chain 
- un rack the barbell and position it over your chest

Execution: 
- to begin, bend your elbows so they travel below your shoulders and at a 45 degree angle from your torso 
- lower the barbell towards your chest with control until your triceps tap the floor
- pause for 5 seconds with your triceps on the ground, but DO NOT LOSE TENSION
- extend your arms and press the barbell back up and over the chest
- contract your chest
- keep knuckles facing up and wrists straight throughout

Barbell Floor Press

Superset

Rep Range: 8-10R 
Tempo: 3 second eccentric 
Modification: no leg raise 

Set Up: 
- grip a dumbbell in each hand 
- lie on the ground in a supine position 
- extend your arms and position the dumbbells over your chest, in line with your shoulders- palms facing in 
- squeeze your glutes, pull your belly button to spine and brace
- lift your legs so your toes are pointing straight up 
- pin a very slight bend in your elbows 

Execution: 
- use a 3 second eccentric as you lower the dumbbells out to either side of your chest 
- as you lower the dumbbells, lower your legs towards the ground, keeping control through your core 
- tap your triceps to the ground
- lift your dumbbells and fly them back to in line with the center of your chest 
- at the same time, lift your legs back into the raised position- toes point straight up 
- contract your chest and core together 
- hold the brace throughout each rep

Floor Chest Fly w/ Leg Raise

Rep Range: 6-8R 
Tempo: 2 second pause at the top of each rep 
Modification: banded pallof press

Set Up: 
- attach a single arm handle to one side of the cable and position it at chest level 
- stand next to the cable facing 90 degrees
- reach over to grip the handle with both hands, squeeze the handle between your palms and overlap your fingers
- squeeze your glutes and pull your belly button to spine, tuck your ribs and brace
- keep an upright torso and neutral spine
- position the handle at the center of your chest
- tuck your elbows close to your sides to begin
- keep your hips square forward 


Execution: 
- extend your arms and press the cable straight forward in front of you
- hold and brace for 2 seconds 
- bend your elbows again, keeping them tucked close to your sides as you pull the cable back to the center of your chest 
- this is an anti rotation exercise, fight against the cable wanting to pull you to one side, keep balanced and centered throughout
- complete all reps on one side before moving to the next

Pallof Press

Rep Count: 15R
Tempo: 5 second hold at the top of the first and final rep each set
Modification; dumbbell reverse fly 

Set Up: 
- adjust the seat of the reverse fly machine so your hands are in line with your shoulders when seated 
- sit on the machine so your chest is pressed into the back pad and your feet planted on the ground
- grip the handles of the machine with a neutral grip [make sure handles are adjusted to grip the handles straight out in front of you] 
- lock in a very slight bend in your arms 

Execution: 
- retract your scapula and pull the handles out to your sides
- pull the handles until your hands are in line with your rear delts
- contract your rear delts/high/mid back 
- release the handles with control until your arms are extended forward, in front of you again
- hold for 5 seconds at the top of your first and final rep, each set

Reverse Fly Machine

Triset

Rep Count: 5R every 10seconds 
Tempo: steady 
Modification: no feet elevation, no band, bend legs and plant feet on the ground 

Set Up: 
- position the bar on the rack so you are able to grip it with both hands, arms extended- with your back just lightly resting on the ground
**the lower the bar the more horizontal the pull will be- the less assistance you will get from your lower body. Bend your knees and plant your feet on the ground or position the barbell higher on the rack to modify
- place a bench or stack plates in the center of the rack 
- loop a band around the pins or safety bars of each end of your rack 
- slide yourself underneath the band, positioning the band across your hips, chest directly underneath the bar
- extend your arms up and grip the bar with a supinated grip, shoulder grip width
- extend your legs out, and position your feet on top of the stacked plates or bench, point your toes
- squeeze your glutes, pull belly button to spine and create full body stiffness
- keep your hips extended up so your body makes a straight line, hold this position

Execution: 
- retract your scapula, bend your elbows, and pull your chest to the bar
- try to keep wrists in line with the elbows and elbows below the shoulders at the top of the rep
- squeeze your elbows in tight 
- contract mid/high back
- lower your body back towards the ground with control, until arms are extended
- keep body moving in one straight line

Finisher: Feet Elevated- Hip Banded- Inverted Row

2/10 Back, Chest, Core

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

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 ♾️

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!

2/10 Back, Chest, Core

Community

More workouts from Sam Sweeney