Name: Playbook - Sam Sweeney - 2/3 Upper Body Mobility & Strength
Uploaded: 2026-06-17T00:04:41.096Z
Duration: 75 min
Description: 2/3 Upper Body Mobility & Strength

Nyakeh

Jennifer

Not my favorite split. Some of the exercises are too complicated

Sandy

Kimmy

JulieAnn

This hit all the right spots today! 🥵💪🏽👊🏽🔥

April

Lorena

Feeling stronger and leaner. Really dialing nutrition and cut out sugar and it shows

Marta

Brittanie

Regina

Annie

Kimberly R

Happy Tuesday! 
 
Week 4 of 6 [week 6 deload]

Pre Training Mobility and Warm Up: Please use the mobility flow listed as your warm up for the day- and/or 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 Mobility & Strength (back, chest, shoulders): 

5 Minute Mobility Flow: Set your timer for 5 minutes, flow through these movements- do not rush
a. Jacare Push Ups: 6R total (alternating sides)
b. Single Arm Banded Swimmer: 5R each side

Strength: 
1. Pull Ups w/ Scapular Depression: 3S/4-6R 

2. Barbell Larsen Press: 3S/6-8R 

3. Barbell Z Press: 3S/6-8R

4. Barbell Front Raise: 3S/6-10R  

4a. Decline Dumbbell Fly to Neutral Press: 3S/8-10R
4b. Chest Supported Y Raise [on decline bench]: 3S/6-8R [1 fly + 1 neutral grip press=1 rep]

5. Barbell Pendlay Row Back Extensions: 5S/10R 

5 Minute Core Flow: Set your timer for 5 minutes, do not rush. 
6a. RKC [Weighted] Plank: 20 seconds 
6b. Elevated One Sided Renegade Rows: 6R each side

2/3 Training Day Overview

Set your timer for 5 minutes. Flow through these movements- do not rush.

Rep Count: 6R total
Tempo: steady, slow
Modification: push ups on knees (lower only as far as you are able with control)

Jacare Push ups

Rep Count: 5R each side 
Tempo: steady, slow
Modification: bodyweight or with a light plate

Single Arm Banded Swimmer

Mobility Flow

Rep Range: 4-6R
Tempo: steady 
Modification: assisted with band or machine, or choose lat pull downs with exaggerated scapular depression 

Target muscle groups: back/lats, scapula- please note this is a compound movement so you will working multiple muscle groups at once 

Set Up: 
- grip the pull up bar with a pronated grip, shoulder width apart
- allow your body to hang down from the bar, extended
- keep your legs straight, point your toes
- squeeze your glutes, set a neutral pelvis position, and brace
- contract your lats, hold tension 
- keep full body stiffness, do not swing

Execution: 
- depress your scapula [accentuate this motion]
- bend your arms and drive your elbows down towards the ground
- pull your chest up to meet the bar
- bring chin to or over the bar
- contract lats/back
- extend your arms and lower your body away from the bar
- be sure to fully extend your arms at the bottom of the rep

Pull Ups w/ Scapular Depression [assisted/bodyweight/weighted]

Rep Range: 6-8R
Tempo: steady
Modification: dumbbell larsen press

Target muscle group: chest- please note this is a compound movement so you will be working multiple muscle groups at once

Set Up: 
- lie on the bench under the barbell, eyes should be directly under the bar
- extend your legs straight out, feet off of the bench
- squeeze your glutes, set a neutral pelvis position, and brace
- extend your arms and grip the bar with a pronated grip, just outside of chest width
- think about breaking the bar in half, hold tension in your lats
- lift the bar from the rack and position it over your chest

Execution: 
- bend your arms, keep elbows tucked ~45 degrees from your torso
- lower the bar to your chest
- extend your arms and press the bar over your chest again 
- contract your chest
- keep knuckles facing the ceiling 
- keep full body tension, legs straight

Barbell Larsen Press

Rep Range: 6-8R 
Tempo: steady
Modification: dumbbell z press, or standing military press (barbell or dumbbells)

Target muscle groups: shoulders- please note this is a compound movement, which means you will be utilizing multiple muscle groups at once. 

Set Up: 
- rack the bar at an appropriate height so you are able to sit on the ground under the bar and extend your arms overhead to grip the bar
- sit on the ground, slightly in front of the bar on the rack
- extend your legs straight and spread them wide
- squeeze your glutes, pull belly button to spine, tuck your ribs down and brace
- extend your arms overhead and slightly behind you to grip the bar with a pronated grip, shoulder width apart
- lift the bar from the rack and into the overhead position 
- keep torso tall
*sitting on the floor will require more core engagement to keep your torso upright

Execution: 
- bend your arms, keep elbows tucked forward
- lower the bar in front of your face to at least chin level or a 90 degree bend in your arms
- extend your arms and press the bar overhead again 
- stabilize and contract shoulders at the top of the rep

Barbell Z Press

Rep Range: 6-10R
Tempo: steady 
Modification: ez bar or dumbbell front raise

Target Muscle group: shoulders

Set Up: 
- grip the barbell with a pronated grip, shoulder width apart or just slightly wider
- extend your arms down and hold the bar in front of your torso
- plant your feet in a hip width stance, toes forward
- squeeze your glutes, set a neutral pelvis position, and brace
- pin your traps down 
- keep your arms straight

Execution: 
- raise the barbell straight forward
- think about reaching your arms forward as you raise the barbell to in line with your chest
- contract your shoulders
- lower the bar down in front of you again

Barbell Front Raise

Rep Range: 6-8R [1 fly + 1 neutral press= 1 rep]
Tempo: slow
Modification: slide a small plate under one end of a flat bench to create a small decline

Target muscle group: chest 

Set Up: 
- grip a dumbbell in each hand
- lie in a supine position on a decline bench 
- extend your arms and position the dumbbells over the center of your chest
- pin a slight bend in your arms to begin

Execution: 
- lower the dumbbells out to either side, in line with your chest
- feel a full stretch through your chest at the bottom of the rep 
- lift the dumbbells over your chest again 
- contract your chest
- keep a neutral grip on the dumbbells
- bend your arms, keep your elbows pinned close by your sides
- lower the dumbbells to either side of your chest, at least a 90 degree bend in your arms
- extend your arms and press the dumbbells over your chest
- contract your chest at the top of the rep

Decline Bench Chest Fly to Neutral Press

Rep Range: 6-10R
Tempo: slow
Modification: incline bench supported

Target muscle group: shoulders

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- position your torso on the decline bench so your chest is at the high end of the bench, feet planted on the ground 
- press your hips and chest into the bench
- extend your arms down on either side of the bench 
- keep your arms straight

Execution: 
- raise the dumbbells overhead and out at each side in a Y shape
- contract your shoulders
- lower the dumbbells towards the ground on either side of the bench again 
- keep torso glued to the bench

Chest Supported Dumbbell Y Raise [decline bench]

Superset

Rep Count: 10R
Tempo: steady 
Modification: dumbbell row w/ or w/o extension

Target muscle group: back 

Set Up:
- load the barbell with rubber plates for appropriate rom 
- position yourself on the back extension machine, pad positioned ~2" below your hips, feet planted low on the platform
- squeeze your glutes, set a neutral pelvis position, and brace
- lower your torso towards the ground over the pad
- extend your arms down to grip the barbell with a pronated grip, slightly wider than shoulder width apart
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- drive your hips into the pad, raise your torso slightly 
- retract your scapula, bend your arms, drive your elbows to either side ~45 degrees from your torso
- row the bar to your chest
- contract your back 
- lower your torso
- extend your arms and lower the bar so the plates tap the ground at the bottom of the rep

Barbell Pendlay Row w/ Back Extension

Set your timer for 5 minutes and complete as many rounds as you are able to. Do not rush.

Time: 20 seconds 
Tempo: steady 
Modification: no weight, drop to knees or plank hold on hands

Target muscle group: core, shoulders

Set Up: 
* get into a tall kneeling position, place a weight on your back
- lean forward and place your forearms on the ground so your elbows are slightly in front of your shoulders
- step your feet back, hip width stance or slightly wider
- squeeze your glutes, set a neutral pelvis position, and brace

Execution: 
- drive your elbows down into the ground and back towards you, contract your lats and hold tension 
- keep hips low, in line with your torso 
- breathe behind the brace the entire set

RKC [Weighted] Plank Hold

Rep Count: 6R each side  
Tempo: steady 
Modification: drop to knees 

Target muscle group: core, back

Set Up: 
- place one hand on top of a flat bench 
- stack your chest over your hand and step your feet back into a hip width stance, drive the balls of your feet into the ground
- drop your hips in line with your torso, squeeze your glutes, set a neutral pelvis position, and brace
- keep torso in a straight line
- grip a dumbbell with your other hand, extend your arm down towards the ground and hold the weight below your chest
- keep your chest and hips square to the ground

Execution: 
- retract your scapula
- bend your arm and row your elbow towards your hip on one side
- contract your lat
- hold a tight brace
- extend your arm and lower the dumbbell towards the ground below you again

Elevated One Sided Renegade Row

Core Compound Circuit

2/3 Upper Body Mobility & Strength

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

Porchia

6/16 Quads, Glutes

Audry

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 ♾️

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!!

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

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!

2/3 Upper Body Mobility & Strength

Community

More workouts from Sam Sweeney