Name: Playbook - Sam Sweeney - 2/17 Back, Chest, Core
Uploaded: 2026-06-17T00:04:46.391Z
Duration: 75 min
Description: 2/17 Back, Chest, Core

So glad I came back for this one. Thank you Sam and Noel!

Audry

yangBAE

Loved all the row variations, and even how lats snuck themselves into the core work 😉

Megan

Stephanie

Dr M

Kelsey

Julie

Arielle

Audi

Alice

Those splinter sit ups were a killer. 🔥

Dedra

Realizing how much I enjoy Chest, Back & Core. Was so pumped I accidentally added a 5th set to the last superset 😝

Amie

Jennifer

I'm loving the last two combs push ups with the rows. Fire.🔥

Alicia Heier

Loved this one minus the inverted rows. 😬

Such a great workout to finish the work week 👏🏽🔥🙌🏽

Monica

Loved this one!  Minus the inverted rows. 😬

Porchia

Maria Zenz

Nyakeh

Jamie

Happy Friday! 

[Week 1 of 6 in the current split- we are extending the last split but replacing primary/secondary movements]

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. Inverted Row [weighted/modified]: 5S/5R 

2. Dumbbell Floor Press: 4S/8-10R 

Compound Set: 
3a. Single Arm Dumbbell Row: 3S/10-12R each side 
3b. Banded Barbell Rollout: 3S/6-8R 

Compound Set: 
4a. Single Arm Corkscrew Fly: 3S/8-10R each side 
4b. Weighted Sprinter Sit Ups: 3S/15R each side 

Superset: 
5a. Push Ups [weighted/incline]: 4S/5R, 8R, 12R, 15R
5b. Pendlay Row: 4S/5R, 8R, 12R, 15R

2/17 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: steady, power
Modification: bend your legs and plant your feet on the ground, and/or raise the height of the bar

Set Up: 
- position the bar on the rack so you are able to lie on the ground underneath it, and extend your arms up to grip it with both hands-
**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
- grip the bar with a pronated grip, shoulder grip width apart
- extend your legs out, point your toes
*place a plate on your hips to difficulty 
- 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
- contract mid/high back
- lower your body back towards the ground with control, until arms are fully extended
- do not let your hips drop

Inverted Row [weighted/modified]

Rep Range: 8-10R 
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand
- lie on the ground in a supine position 
- extend your legs, point your toes, and pull belly button to spine to create a neutral position 
- lift your dumbbells and extend your arms over your chest, pronated grip [palms forward]
- tuck your pinkies forward just slightly 
- keep a neutral and braced position 

Execution: 
- bend your arms so your elbows travel below your torso and ~45 degrees from your torso 
- lower the dumbbells until your triceps tap the floor on each side 
- extend your arms and press the dumbbells back up and over your chest
 - contract your chest

Dumbbell Floor Press

Rep Range: 10-12R each side 
Tempo: steady 

Set Up: 
- grip a dumbbell and stand next to a flat bench 
- squeeze your glutes, pull belly button to spine, tuck your ribs and brace
- keep a neutral spine and bend your torso forward
- support one hand and one knee on top of the bench
- extend your arm holding the dumbbell off the side of the bench, neutral grip on the dumbbell 
- plant your other foot on the ground, leg straight or slight bend 
- keep hips and shoulders square to the ground 
- keep a neutral head, neck, spine

Execution: 
- retract your scapula and bend your arm as you row your elbow towards your hip 
- squeeze your elbow in tight, contract your lat/mid back 
- release the dumbbell with control and lower the dumbbell towards the ground again with control 
- lower until your arm is fully extended towards the ground again

Single Arm Dumbbell Row

Rep Range: 6-8R 
Tempo: steady 
Modification: no band, or plank walkouts on toes or knees

Set Up: 
- attach one end of a large loop band to a rack or machine, low
- loop the other end of the band around the mid point of the barbell 
- load the barbell with rubber plates that allow you to roll the barbell 
- get behind the barbell in a kneeling position, facing the barbell 
- grip the barbell with a pronated grip, shoulder width or just outside 
- squeeze your glutes, pull belly button to spine, and brace 
- stack your chest over the bar and contract your lats [like you want to break the bar in half] 
- keep a stiff trunk  

Execution: 
- keep your scapula pinned and allow the band to pull the bar and roll it away from you 
- extend your arms and roll the barbell until your chest is facing the ground
- keep your trunk straight and hovering off of the ground 
- pull the barbell with straight arms and roll it back towards your quads
- when the barbell is back under your chest again, contract your core and lats together

Banded Barbell Rollout

Compound Set

Rep Count: 8-10R each side 
Tempo: steady 

Set Up: 
- position the bench to a ~75 degree incline 
- grip a dumbbell in one hand
- sit on the bench, plant your feet on the ground, push your mid back into the back pad of the bench 
- extend your arm over your chest, palm facing back, pinky in- supinated grip at the top 
- squeeze your glutes, pull belly button to spine, and drive your ribs down to brace
- extend your non working arm straight up to help balance the weight if needed 

Execution: 
- keep the motion fluid and bend your elbow and lower the dumbbell 
- allow your elbow to open up to your side as you rotate your grip to pronated at the bottom of the rep 
- at the bottom of the rep your palm should face forward, arm bent at ~90 degrees
- use the controlled momentum to press the weight back over your chest, rotating your grip back to supinated at the top of the rep 
- when your dumbbell is in line with your chest, contract your pec
- keep the motion smooth and controlled 
- pick appropriate weight to keep a steady tempo, resting as needed

Single Arm Incline Corkscrew Fly

Rep Count: 15R each side 
Tempo: steady 
Modification: no weight 

Set Up: 
- grip a weight in one hand
- lie on the ground in a supine position, legs extended 
- squeeze your glutes, point your toes, and pull your belly button to spine to brace
- extend your arm holding the weight over your head

Execution: 
- use your core to lift your upper body off the ground and reach one arm towards the opposite leg 
- reach the arm holding the weight towards the opposite leg [keeping both straight] 
- keep a neutral spine and contract your core at the top of the rep when your dumbbell meets your toes
- lower your leg, and upper body to the ground again 
- reach your arm overhead again, and
- complete all reps on one side before moving to the next side

Weighted Sprinter Sit Ups

Rep Count: 5R, 8R, 12R, 15R
Tempo: steady 
Modification: incline push ups [no weight]

*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 [weighted/incline]

Rep Count: 5R, 8R, 12R, 15R
Tempo: steady 
Modification: kettlebell pendlay row 

*if start from the floor causes too much strain on your back, you may raise your start point using plates 

Set Up: 
- set up with your barbell on the ground 
- use rubber weights to load the barbell [rubber weights work best for a pendlay because they will raise your starting point to an appropriate height for you to be able to grip the bar while it is on the ground]
- get into a hip width stance
- roll the barbell over your feet so it is in line with your toes
- keep a neutral spine and a slight bend in your legs as you bend forward and grip the barbell with a pronated grip
- grip width will vary based on bio mechanics and mobility, play around with it. [a good place to start is a thumbs distance from the start of the knurling of the barbell [scratchy part] on each side.  
- with chest facing the ground and hands gripping the barbell, depress the scap to activate the lats and pin them down [think about breaking the bar around your body]
- keep head/neck/spine neutral in the bent over position 

Execution: 
- take a bracing breathe [3D] and drive your elbows back towards your hips as you lift the barbell off the ground
- row the barbell to tap your mid/low chest [elbows ~45 degrees from your torso at the top] 
- contract your mid/high back and hold for 3 full seconds
- lower the barbell back to tap the floor
- reset before each rep if needed, or keep a steady pace making sure to tap the ground between each rep
- keep your scap pinned down and core braced
- wrists should stay straight 
- try to keep your chest from lifting *too much as you row the barbell to your chest

Pendlay Row

Superset

2/17 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 ♾️

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

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!

2/17 Back, Chest, Core

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