Name: Playbook - Sam Sweeney - 2/27 UPPER BODY B (Back, Chest, Biceps)
Uploaded: 2026-06-17T00:04:42.889Z
Duration: 75 min
Description: 2/27 UPPER BODY B (Back, Chest, Biceps)

Christina

Audry

Amber

Still struggling with pull ups but still pushing through 🔥 really liking this split cause we're hitting different areas and pumped all over 🔥

Krista

Michelle 

An accessible and challenging flow! Love it.

Justin Copeland

Really loved the bicep variations today 💪😍

Megan

Mohammed

Catching up Thursday's workout. What a great back and bicep day - can feel my back getting stronger!

Tamara

Still feeling the other upper body. 😣 Great workout though 🔥

Dedra

Lakshmi Neelesh Nimmagadda

Mariah

Kimmy

Deja

Eleah

Wasn’t feeling this workout today but got it done. Mayb I’ll grow to love pull-ups. 🤪😑😞

Susan cobb

Sharon

April

Shannon

Tanja Muždeka

Amanda

It was awesome!!!! I’m really like this split and the last one. Keep bringing it!!

Angie

My pull ups are getting stronger and I’m loving it!!!

Jodii

Porchia

Love the last sets on all of these splits!

Lindsay

🥵🥵🥵 
THAT
WAS
AWESOMMMMMEEEEE
(Que the kid from incredibles)

Morgan

Mike

Wowziers…loving it allllll. Thank you 🙏

Lorena

Ashlee

Michelle

Jean

Barbi

Jennifer

Alayna Nathe

Pamela

Absolutely loving this first week 🔥💪

Katelyn

Megan Laudick

Regina

Samantha

Mia Arrowsmith

Kristin

Marta

Susanne

Nyakeh

Happy Thursday!

Week 1 of 6 

Pre Training Mobility and Warm Up: please 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.

Upper Body B: 

Warm Up/Mobility: 
1a. Scapular Pull Ups (depressions): 2S/10-15R 
1b. Banded Straight Arm Lat Pulldowns: 2S/30 seconds

Strength Training: 
2. Primary: Slow Eccentric Pull Ups: 4S/5R [4 second eccentric]

3. Secondary: Slow Eccentric Single Arm Flat Bench Chest Press: 4S/6-10R each side [3 second eccentric] 

4a. Cable Straight Bar Drag Curls: 3S/30R
4b. Flat Bench Double Dumbbell Pullover [chest focused]: 3S/20R
4c. Seated Single Arm Hammer Curls: 3S/10R each side 

5. Chest Supported Dumbbell A Raise: 6S/10R [15 seconds rest]

2/27 Training Day Overview

Rep Range: 10-15R
Tempo: steady 

Set Up: 
- grip the pull up bar with a pronated grip, slightly wider than shoulder width apart
- allow your body to hang down, fully extended from the bar
- squeeze your glutes, pull belly button to spine, and set your brace
- point armpits forward, contract your lats
- keep arms fully extended, straight

Execution: 
- depress your scapula and raise your chest towards the bar above you
- contract your lats
- allow your scapula to raise again, lower your chest
- keep movement slow and controlled

Scapular Pull Ups [depressions]

Time: 30 seconds
Tempo: steady 
Modification: cable straight arm Pulldowns 

Set Up: 
- loop a long loop band high around a rack 
- step in front of the band, facing the band
- grip the band with a neutral grip 
- extend your arms overhead
- step away from the band until you can feel the tension of the band pull you forward
- plant your feet on the ground, lean your torso forward slightly 
- tuck your chin, keep a neutral head, neck, and spine
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your arms straight 

Execution: 
- depress your scapula 
- pull the band straight down, towards your legs
- squeeze your arms to your sides
- contract your lats
- extend your arm overhead again with control 
- reset your scapula between reps

Banded Straight Arm Lat Pulldowns

Warm Up and Mobility

Rep Range: 5R
Tempo: 4 second eccentric 
Modification: banded or machine assisted OR simply focus on the eccentric- use the bench to assist you in jumping up to the top of the rep, and control the eccentric. At the bottom step on top of the bench again and repeat. 
OR you may sub with wide lat pulldown [slow eccentric]

Target Muscle Groups: back, lats 
[please note; this is a compound movement so you will be utilizing multiple muscle groups at once]

*band or machine assisted, bodyweight, or weighted- be consistent and progress as appropriate from week to week 

Set Up: 
- use a bench or chair to reach your hands up to the bar if needed
- grip the pull up bar with a pronated grip, shoulder width apart [thumbs wrapped under the bar] 
* [step each foot into the band (if you are using the band)]
- extend your legs and arms and allow your body to hang from the bar in a hollow position, feet slightly in front of your torso, or bend your legs and cross your feet behind you
- think about pointing your armpits forward- break the bar with your hands and contract your lats
- squeeze your glutes, pull belly button to spine and brace your core [‘brace for a punch’ and create a “hollow” position]
- keep a neutral head, neck, and spine
- control the movement through your lats

Execution: 
- depress your scapula 
- bend your elbows and think about driving them down into the ground
- pull your chest to meet the bar 
- as you pull yourself up, keep your elbows in front of your shoulders, think about breaking the pull up bar in half and use your lats to initiate the pull
- contract your lats/back when your chin is above the bar
- extend your arms and lower your body away from the bar with control
- be sure to fully extend your arms between reps, reset scapula 
- keep your wrists straight

Slow Eccentric Pull Ups

Rep Range: 6-10R each side
Tempo: 3 second slow eccentric  

Target Muscle Groups: chest

Set Up: 
- grip a dumbbell in one hand, pronated grip
- sit on the seat of the flat bench 
- lie back in a supine position, press your back into the bench, plant your feet on the ground 
- lift the dumbbell and extend your arm to position the dumbbell over your chest
- tuck your pinky forward, just slightly 
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- bend your arm so your elbow travels ~45 degrees from your torso 
- lower the dumbbell to one side, in line with your chest
- lower to at least a 90 degree bend in your arm 
- extend your arm and press the dumbbell over your chest again 
- contract your chest 
- keep wrist pinned straight, knuckles facing the ceiling

Slow Eccentric Single Arm Flat Bench Dumbbell Chest Press

Rep Count: 30R
Tempo: steady 
Modification: dumbbell drag curls 

Target Muscle Group: biceps, high back/traps

Set Up:
- attach a straight bar to one side of the cable and position it low
- step in front of the cable, facing the bar
- grip the bar with a supinated grip, just outside of hip width apart
- squeeze your glutes, pull belly button to spine, and brace
- keep torso upright 
- keep wrists pinned straight

Execution: 
- bend your elbows so they travel backwards, behind your torso 
- curl the bar straight up, along the line of your torso to chest level 
- squeeze your traps/high back, contract your biceps at the top of the rep 
- extend your arms so your elbows travel forward to in line with your torso again 
- lower the bar along the line of your torso until your arms are fully extended again 
- keep shoulders back

Cable Straight Bar Drag Curls

Rep Count: 20R
Tempo: steady 

Target Muscle Group: chest, lats, (serratus)

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- sit on the seat of a flat bench 
- press the dumbbells together, palms facing in 
- squeeze the dumbbells together, hold tension in your chest
- lie back in a supine position, position your head at the end of the bench  
- plant your feet on the ground
- press your back into the bench 
- lift the dumbbells over the center of your chest
- pin a bend in your arms, keep this bend throughout each rep 
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- keep the dumbbell glued together
- lower the dumbbells over your head and towards the ground behind you
- stretch through your chest/lats
- pull the dumbbells over your chest again 
- contract your chest/lats together at the top of the rep

Flat Bench Double Dumbbell Pullover [chest focused]

Rep Count: 10R each side 
Tempo: steady

Target Muscle Group: biceps

Set Up: 
- grip a dumbbell in one hand, hammer/neutral grip 
- sit on the seat of the bench, plant your feet on the ground
- keep torso upright, pin shoulders back and traps down 
- extend your arm down and hold the dumbbell by your side
- pin your elbow by your torso
- sit tall, pull belly button to spine, set your brace

Execution: 
- dig your elbow into your side
- bend your arm and curl the dumbbell towards your front delt
- contract your bicep 
- keep elbow glued to your side, extend your arm and lower the dumbbell towards the ground again 
- be sure to fully extend your arm at the bottom of each rep

Seated Single Arm Dumbbell Hammer Curls

Triset

Rep Count: 10R
*every 15 seconds*
Tempo: steady 

Target Muscle Group: high/mid back, lats 

Set Up: 
- position your bench at ~60-70 degree
- grip a dumbbell in each hand, supinated grip 
- straddle the seat of the bench, facing the back pad
- press your chest/hips into the pad
- extend your arms down on either side of the bench, so the dumbbells are directly below your delts
- squeeze your glutes, drive your hips into the pad
- pull belly button to spine and set your brace
- pin your traps down, shoulders back 
- tuck your chin and keep a neutral head, neck position 
- keep your arms straight, a slight bend is ok

Execution: 
- retract your scapula, pull them towards your spine
- raise your chest slightly and lift the dumbbells back towards your torso and out to each side in an A shape
- contract your high/mid back and lats
- bring your chest to the bench as you lower your dumbbells directly below your delts again with control 
- keep your wrists pinned straight

Chest Supported Dumbbell A Raise

2/27 UPPER BODY B (Back, Chest, Biceps)

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

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

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

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)

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!

2/27 UPPER BODY B (Back, Chest, Biceps)

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