Name: Playbook - Sam Sweeney - 2/24 Back, Chest, Core
Uploaded: 2026-06-17T00:04:46.350Z
Duration: 75 min
Description: 2/24 Back, Chest, Core

Loved this version of the cable rope crunches👍🏼

Carmen

yangBAE

Humberto

This whole workout was amazing! Especially adored the supinated variations. Delts and lower lats feeling fully supported 💪

Megan

Stephanie

Dr M

Thanks for all that you two do. Glad you’re protecting your mental space on social media. You are more than enough ♥️♥️♥️

Audry

Another day where I think I wasn’t feeling the best! Would have been good if my mind was in the right place

Rachael Milbrook

Those renegade row rounds were insane! Now i know why my clients love to hate them! 🤘🏻🥵

Alicia Heier

Modified the heck out of those renegades. Brutal! Loved this whole workout

Julie

That finisher was insane!!!! 😳☠️☠️☠️☠️☠️☠️☠️☠️☠️☠️

Audi

Ooommmppphh 🔥 threw some wall balls in for good effort 🙌🏻💪🏻🫵🏻

Shelly

Felt SO strong this morning 👏🏼👍🏻

Corrine

The variation/twist in the cable crunch made it all the more effective 😈 thank you, Sam!

Rachel Ratvasky

Those crunches and that row at the end. 🔥

Dedra

Kelsey

Deja

Dominique

Those levitation crunches and pushups at the end 🔥

Brandi

Josie

Lizzie Paschal

Wowza!!! That was a good one!!! And just think I almost skipped!!!

Keri

Kimmy

First half of my workout I was blah , headache , but then I remember what they say what you put into something is the output you get, so I had to put in my 100% to get the same in return

Porchia

Nyakeh

Paula

Lakshmi Neelesh Nimmagadda

McKayla

One more time for me….COUNT YOUR PUSHUPS!!! 🤣🤦‍♀️

Victoria

Maryse Lalumiere

Happy Friday! 

Week 2 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. Inverted Row [weighted/modified]: 5S/5R 

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

Compound Set: 
3a. Supinated Grip Paused EZ Bar Chest Press: 3S/10-12R [2 second pause mid rep on concentric]
3b. Cable Rope Crunch: 3S/20R 

Compound Set: 
4a. Double Dumbbell Flat Bench Pullover: 3S/8-10R [3 second eccentric]
4b. EZ Bar Supinated Grip Bent Over Row: 3S/10-12R [3 second eccentric]

Superset: 
5a. Levitation Knee Up Crunch [weighted]: 4S/20R, 15R, 10R, 5R
5b. Push Up Renegade Row: 4S/20R, 16R, 10R, 6R [total- count your push ups]

2/24 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 
Tempo: 2 second pause mid rep on concentric
Modification: dumbbell supinated grip flat bench chest press

Set Up: 
- load the EZ bar with appropriate weight 
- sit on the edge of a flat bench 
- plant your feet on the ground 
- grip the EZ bar with a supinated grip, shoulder width or just outside 
- lie back on the flat bench
- lift the EZ bar and position it over your chest
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- retract your scapula, bend your arms, keep your elbows close to your sides, and lower the EZ bar to your low chest
- tap the bar to your chest
- press the bar up to mid rep and pause for 1-2 seconds 
- extend your arms and press the bar back up and over your chest
- contract your chest

Supinated Grip Paused EZ Bar Chest Press

Rep Count: 20R
Tempo: steady 
Modification: band resisted sit up 

Set Up: 
- attach the rope to one side of the cable and position it low
- set a med or exercise ball in front of the cable 
- grip the rope with a neutral grip 
- sit on the ball facing away from the cable 
- position the ball to support your low back 
- squeeze your glutes, pull belly button to spine and brace
- lean your torso back towards the cable
- extend your arms, keep them straight, and position the rope just over your head
- depress your scapula, contract your lats and keep your arms straight
*use a weight or ball at your feet to help keep position if needed

Execution: 
- use your core to pull the cable and lift your chest straight up towards the ceiling
- contract your core
- lower your torso and allow the cable to pull your arms back 
- be sure your core controls the movement, do not overload

Cable Rope Crunch

Compound Set

Rep Range: 8-10R
Tempo: 3 second eccentric 
Modification: single dumbbell pullover

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- sit on the edge of the flat bench, plant your feet on the ground 
- push the dumbbells together, hold tension in your chest
- lie back on the flat bench, chest up
- extend your arms and position the dumbbells over your chest
- pin a very slight bend in your arms
- squeeze your glutes, pull belly button to spine and brace
- depress your scap and pin your mid back to the bench 

Execution: 
- use a 3 second eccentric to lower the dumbbells back behind your head
- lower the dumbbells to feel a full stretch through your lats
- use your lats and core to pull the dumbbells back up and over your chest towards your midline
- contract your lats and chest 
- keep a tight squeeze on the dumbbells

Double Dumbbell Flat Bench Pullover

Rep Range: 10-12R 
Tempo: 3 second eccentric 
Modification: supinated grip dumbbell bent over row 

Set Up: 
- load the EZ bar with appropriate weight
- grip the EZ bar with a supinated grip, shoulder width or just outside
- stand with feet together, toes forward
- squeeze your glutes, pull belly button to spine and brace
- push your hips back and bend your torso forward so your chest faces the ground 
- keep a neutral head, neck, spine
- extend your arms towards the ground, bar under your chest

Execution: 
- retract your scapula and row the EZ bar towards your low chest
- squeeze your elbows to your sides, wrists in line with elbows 
- contract your mid/high back at the top of the rep 
- use a 3 second eccentric to release the bar and extend your arms back towards the ground again

EZ Bar Supinated Grip Bent Over Row

Rep Count: 20R, 15R, 10R, 5R
Tempo: steady 
Modification: forearm supported crunch 

*use weight pinned between feet for difficulty 

Set Up: 
- grip the dip handles, neutral grip, facing out
- depress your scapula and extend your arms to press up into the start position 
- point your toes, squeeze your glutes, pull belly button to spine, and brace 

Execution: 
- use your core to lift your legs
- bend your knees and drive them towards your chest
- contract your core
- extend your legs back towards the ground with control 
- keep arms straight
*support on forearms if you feel too much strain in your traps/upper body

Levitation Crunch

Rep Count: 20R, 16R, 10R, 6R [count your push ups]
Tempo: steady 
Modification; push up on knees 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- position yourself on top of the dumbbells in a high plank position, dumbbells under your shoulders just outside your chest
- squeeze your glutes, pull belly button to spine and brace
- keep your chin tucked, neutral head, neck, and spine

Execution: 
- bend your arms, squeeze elbows to your sides, and lower your chest towards the ground 
- lower to a 90 degree bend in your arms 
- extend your arms and press yourself back up into the high plank position
- contract your chest
- bend one arm, lift the dumbbell off the ground, and drive your elbow to your side
- contract your lat
- lower the dumbbell to the ground again 
- perform a push up and alternate rowing each side, each rep 
*each row should be separated by a push up- 
*COUNT YOUR PUSH UPS

Push Up Renegade Row

2/24 Back, Chest, Core

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!!

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

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 🥰❤️‍🔥

2/24 Back, Chest, Core

Community

More workouts from Sam Sweeney