Name: Playbook - Sam Sweeney - 2/3 Back, Chest, Core
Uploaded: 2026-06-17T00:04:46.463Z
Duration: 75 min
Description: 2/3 Back, Chest, Core

yangBAE

A few more adjustments in the hotel workout room. But ✅

Aiden

Stephanie

Those seal rows were my absolute favorite 🦭 ❤️‍🔥

Kody Young

Ariel

That was my favorite day so far! Seal rows were 🔥

Katie

Dominique

Helena

Did all the push-ups on my toes for the first time in forever!!!! 😭😭🥰🥰🎉🎉

Audry

Seal 🦭 rows 😮‍💨😮‍💨😮‍💨

Burner!

Kristina

A little tough to do in a crowded gym but great work out!

Corrine

Definitely had to modify with the equipment I had on the last set. Great back burnout though. 🔥

Dedra

Mia Arrowsmith

Aubrey

Janelle

Deja

Michelle 

Love it! Very creative too! Cant wait to feel the burn tomorrow

Audi

Samantha

Great workout.. so glad I downloaded the app 👊🏾

Zalika

Ginna

Chiara

I liked this one!  These days don’t always excite me.  Lol. 
Happy a Friday all!

Christina

Sam V

Happy Friday.. always a great day when it’s a back and chest day

Porchia

⭐️⭐️⭐️⭐️⭐️
This one sneaks up on you. Much more challenging than it looks. 💪🏼 😅

Paula

Maria Zenz

Maryse Lalumiere

Happy Friday!

[Week 5 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 Push Ups: 4S/6-8R 

Superset: 
3a. Single Arm Neutral Grip Cable Mid Row: 4S/6-8R each side [2 second eccentric]
3b. Decline Bench Neutral Grip Chest Press: 3S/8-10R [3 second pause at the bottom] 

Triset: 
4a. Supinated Grip Cable Chest Fly: 3S/10-12R [2 second pause at the top] 
4b. Banded Anti Extension Hollow Hold Flutters: 3S/16-20R total  
4c. Supinated Grip Seal Crescent Row: 3S/30R 

Finisher: 10S/5R every 10 seconds 
5. Kettlebell Pendlay Row Hyperextension

2/3 Training Day Overview

Please reference the notes for further instruction. Understand that mobility work is very personal to each individual. These are outlines and movements I prescribe for myself. Always feel free to spend more/less time in one area over the other, or apply different movements. Hunt for spots of tension and spend time in those positions until you feel change occur.

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 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 into push up position 
- squeeze your gluteus, pull belly button to spine and brace

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 
- 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 Push Ups

Rep Range: 6-8R each side 
Tempo: 2 second eccentric 
Modification: banded single arm mid row

Set Up: 
- attach a single arm handle to the cable, position it mid on the cable- waist height
- face the cable and grip the handle with a neutral grip 
- step back away from the cable 2-3 steps
- extend your arm towards the cable
- get into a staggered stance 
- squeeze your glutes, pull belly button to spine, and brace 
- keep your torso upright and facing the cable 
- keep a neutral head, neck, spine 

Execution:
- bend your elbow and drive it towards your waist
- lean into your row and contract your lat at the top of the rep 
- release the cable and extend your arm straight forward again 
- complete all reps on one side before moving to the next

Single Arm Neutral Grip Cable Mid Row

Rep Range: 8-10R 
Tempo: 3 second pause at the bottom 
Modification: flat bench

*if you do not have a decline bench, you can slide one or two plates under one end of a flat bench to create a slight decline

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- set up on the decline bench, head positioned at the low end of the bench 
- extend your arms and position the dumbbells over your chest, in line with your shoulders
- squeeze your glutes, pull belly button to spine and brace 

Execution: 
- bend your elbows, keeping them close to your torso as you lower the dumbbells to either side of your chest
- extend your arms and press the dumbbells back up and over your chest 
- contract your chest at the top of the rep

Decline Bench Neutral Grip Chest Press

Superset

Rep Range: 10-12R 
Tempo: 2 second pause at the top
Modification: supinated grip banded or dumbbell fly

Set Up: 
- attach single arm handles to each side of the cable and position them low
- grip each handle with a supinated grip 
- step to the center of the cable machine
- extend your arms back towards the cables, pin a slight bend in your elbows 
- squeeze your glutes, pull belly button to spine and brace

Execution: 
- pull the cables up and towards the center so the handles are in line with the center of your chest at the top of the rep 
- with pinkies together, contract your chest
- release the cables back out and down by your sides with control

Supinated Grip Cable Chest Fly

Rep Range: 16-20R total 
Tempo: steady 
 Modification: banded anti extension hollow hold flutters

Set Up: 
- loop a band low around a rack or machine 
- step in front of the band facing away, get down on the ground in a supine position 
- reach back with your arms to grip the band with a pronated grip 
- pull the band and pin it over your chest, arms extended
- contract your lats to hold the band in place
- point your toes, squeeze your glutes, and pull your belly button to spine to brace

Execution: 
- use your entire core to lift your upper back and your lower body  slightly off the ground 
- begin to lift one leg slightly higher than the other in a flutter motion
- keep legs just barely off the ground and control the movement using your core
- flatten your core into the ground, watch for any rounding or coning in your core [if you experience this, raise your legs higher off the ground to provide less tension]

Banded Anti Extension Hollow Hold Flutters

Rep Count: 30R
Tempo: steady, quick

Set Up: 
- grip a dumbbell or kettlebells in each hand, supinated grip 
- lie in a prone position on a flat bench [position the bench up on plates on each side if the bench is too low for you] 
- extend your arms holding the weight towards the ground
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, and spine 

Execution: 
- use your entire trunk [core/low back/glutes] to lift your chest slightly off the bench 
- use only a slightly bend in your elbows and drive them back towards your hips as you row the weight
- contract your entire posterior chain 
- extend your arms and lower the weight back towards the ground with control 
- keep the movement quick and steady
- do not use overly heavy weight

Supinated Grip Seal Crescent Row

Triset

Rep Count: 5R every 10 seconds 
Tempo: steady 
Modification: chest supported row

Set Up: 
- position a pair of kettlebells on the ground in front of the hyperextension machine 
- set up in the hyperextension machine so the pad hits right about at your hip bones
- plant your feet on the platform, toes forward or slightly out
- squeeze your glutes, pull belly button to spine and brace
- lower your torso towards the ground in front of you
- extend d your arms and grip the kettlebells with a pronated grip 
- depress your scapula and keep your core tight 

Execution: 
-  use your trunk to lift your torso away from the ground 
- as you raise your torso, use the momentum to pull the weight off the ground 
- bend your arms and drive your elbows towards your waist on each side 
- contract your entire posterior chain 
- lower your torso and weight back to the ground with control 
- tap the weight on the ground between reps if possible

Finisher: Kettlebell Pendaly Row Hyperextensions

2/3 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 ❤️‍🔥

Megan

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

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!!

2/3 Back, Chest, Core

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