Name: Playbook - Sam Sweeney - 3/10 Back, Chest, Core
Uploaded: 2026-06-17T00:04:46.278Z
Duration: 75 min
Description: 3/10 Back, Chest, Core

Whoa! The banded plank walkout with push-up finished me off! Great challenge!❤️👍🏼

Carmen

Vanessa

I think I get more out of traditional back exercises but I loved the band mix in!

Meghan

I did dis wod twice in a wk hahaha#weekendworthy

yangBAE

Every single workout this week has been 10/10 🔥🔥🔥

Morgan

WOW the burn in this workout was unreal 🔥 all the workouts this week were so challenging and burned sooo good. Keep em coming 💪

NEW CHEST PRESS PR!!!! Been aiming for 80lbs forever and today it happened!!! This split has resulted in most progress than I even imagined!

Megan

Stephanie

Definitely a tough one 🔥 🥵 Still enjoyed the workout.

Dominique

Sarah Anne

Those handed BORs were BRUTAL. I love them 😈😈😈

Audry

HOLY SMOKES that was killer!! My whole upper body feels SOOO strong 💪🏼

Kelsey

Almost skipped the bands but glad I didn’t!

Becky

Kate

Corrine

Cori

That finisher was tough even without the band😮‍💨

Deja

Great workout to end my Friday night. 🔥

Dedra

Maria Zenz

Those plank walkouts at the end with pushups 🔥🔥🔥

Brandi

Tasha

Lisa

I think the banded walk out push-ups are the hardest thing I’ve ever done 🔥🔥🔥

Jennifer

Lakshmi Neelesh Nimmagadda

Porchia

Bree

Tracy

Happy Friday! 

Week 4 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. Feet Elevated Inverted Row [weighted/modified]: 5S/5R 

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

Superset: 
3a. Banded Single Arm Dumbbell Row [w/ iso hold]: 3S/8-10R each side [3 second eccentric]
3b. Machine Chest Fly: 3S/12-15R [3 second hold at the top of each rep] 

4. Barbell Pendlay Hyperextensions: 5S/10R 

Superset: 
5a. Banded Single Arm Flat Bench Chest Press [w/ iso hold]: 3S/10-12R each side [3 second slow eccentric]
5b. Reverse Fly Machine: 3S/12-15R [3 second pause at the top] 

6. Hip Banded Plank Walkout Push Up: 2S/60 seconds

3/10 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
- position a bench or stack plates in front of the rack for you to be able to elevate your feet on top of
- grip the bar with a pronated grip, shoulder grip width apart
- extend your legs out, elevate your feet on the bench or plates, and point your toes
*place a plate on your hips for 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

Feet Elevated 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: 8-10Reach side
Tempo: 3 second eccentric  
Modification: no band 

Set Up: 
- grip a large loop band in one hand
- loop the band low around a rack or machine 
- loop the other end of the band around the wrist of your other hand, grip a dumbbell in this same hand, neutral grip 
- step back away from the rack/machine to feel the tension of the band pull you forward
- squeeze your glutes, pull belly button to spine, and brace
- stagger your stance and bend your torso forward slightly so your chest faces the ground 
- bend the elbow on the side not holding the dumbbell
- pull the band and squeeze your elbow in tight to your side, hold tension in your lat/back

Execution: 
- retract your scapula and bend your elbow on the side holding the dumbbell 
- drive your elbow to your hip and squeeze it in close
- contract your lats/mid back/core
- use a 3 second eccentric to release the dumbbell with control back towards the ground 
- keep chin tucked
- keep tension on your non rowing side, hold the band tight

Banded Single Arm Dumbbell Row [w/ iso hold]

Rep Range: 12-15R
Tempo: 3 second pause at the top 
Modification: cable or incline bench chest fly 

Set Up: 
- position yourself on the chest fly machine so you are able to the grip the handles on each side with hands just below your shoulders 
- grip the handles with a neutral grip
- plant your feet on the ground and push your back into the pad of the machine
- keep torso upright, pull belly button to spine, tuck your ribs down and brace
- lock in a slight bend in your elbows 

Execution: 
- pull the handles forward and towards the center 
- when the handles meet and your hands are in line with the center of your chest, contract your pecs and hold for 3 seconds 
- release the weight with control until your arms are positioned out to your sides again [in line with your shoulder, no need to go past your torso if it is uncomfortable]
- keep the bend in your arms throughout each rep, like you are giving a big hug

Machine Chest Fly

Superset

Rep Count: 10R
Tempo: steady 
Modification: kettlebell pendlay row hyperextension, or take out hyperextension

Set Up: 
- load the barbell with appropriate weight [or no weight]- using rubber plates will shorten your ROM and allow you to tap the ground between reps 
- place the barbell in front of the hyperextension machine
- position yourself on the hyperextension machine so your feet are flat on the platform [towards the bottom], toes forward.
- the pad of the machine should hit right at your hips 
- squeeze your glutes, pull belly button to spine and brace
- reach your arms down to grip the barbell with a pronated grip, shoulder width apart
- depress your scapula and contract your lats, think about breaking the bar in half

Execution: 
- use your trunk/core to raise your torso and lift you bar off the ground 
- as you raise your torso, retract your scapula, bend your elbows and row the bar to your chest
- drive your elbows towards your waist and squeeze them close 
- contract your mid back and core
- lower your torso towards the ground again 
- as your torso moves towards the ground again, extend your arms and lower the bar to the ground
- tap the bar to the ground between reps if comfortable
- keep tension in your trunk throughout

Barbell Pendlay Row Hyperextension

Rep Range: 10-12R
Tempo: 3 second eccentric 
Modification: no band 

Set Up: 
- position your bench flat
- grip a large loop band in one hand, loop the band behind your mid back and grip it with the other hand
- pick up a dumbbell in one hand, pronated grip 
- sit on the bench, lie back and press your mid back into the pad of the bench so the band is pinned between the bench and your back 
- squeeze your glutes, pull belly button to spine and brace 
- extend your arms over your chest
- hold tension in your core and chest throughout 

Execution: 
- keep the arm not holding the dumbbell extended over your chest, contract your pec
- bend your elbow on the side holding the dumbbell 
- tuck your elbow ~45 degrees from your torso
- use a 3 second eccentric to lower the dumbbell to just outside your chest, ~90 degree bend or just below 
- extend your arm and press the dumbbell back up and over your chest
- contract your chest and core 
- complete all reps on one side before moving to the other side

Banded Single Arm Flat Bench Chest Press [w/ iso hold]

Rep Range: 12-15R
Tempo: 3 second pause at the top
Modification: dumbbell reverse fly [chest supported]

Set Up: 
- adjust the seat of the reverse fly machine so your hands are in line with your shoulders when seated 
- sit on the machine so your chest is pressed into the back pad and your feet planted on the ground
- grip the handles of the machine with a neutral grip [make sure handles are adjusted to grip the handles straight out in front of you] 
- lock in a very slight bend in your arms 

Execution: 
- retract your scapula and pull the handles out to your sides
- pull the handles until your hands are in line with your rear delts
- contract your rear delts/high/mid back and hold for 3 seconds 
- release the handles with control until your arms are extended forward, in front of you again

Machine Reverse Fly

Time: 60 seconds 
Tempo: steady 
Modification: no band/walkout on knees 

Set Up: 
- loop a large loop band low around one end of the rack- stretch the band across the rack- and loop it around the other end of the rack using pins or safety bars [or use heavy dumbbells to pin the band]
- position yourself in a prone position under the band, line the band up with your hips [just above your glutes] 
- position your hands on the ground under your shoulders and just outside of your chest 
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- keep arms straight and torso stiff as you walk your hands out away from your body 
- walk as far out as you are able while keeping control in your core [do not let your hips drop]
- slowly walk each hand back in until they are under you shoulders, just outside your chest
- bend your elbows, keep them tucked at ~45 degrees from your torso, and lower your chest towards the ground 
- tap your chest to the ground, or get as close as you are able
- extend your arms and press yourself back up into the high push up position
- contract your chest/triceps/core

*the band will work to provide tension across your trunk/core. Make sure to keep a stiff torso so your hips don’t drop throughout each rep

*body should rise and lower as one unit

Hip Banded Plank Walkout Push UP

3/10 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

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

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

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

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!

3/10 Back, Chest, Core

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