Name: Playbook - Sam Sweeney - 3/11 UPPER BODY A (Chest, Back, Triceps)
Uploaded: 2026-06-17T00:04:42.849Z
Duration: 75 min
Description: 3/11 UPPER BODY A (Chest, Back, Triceps)

Great chest and upper body. Glad I saved this and Back after being out from surgery 💪🏽

Dedra

Audry

Another amazing day in iso holds land! Loving this section so much!

Megan

Gorilla rows will always be a favorite 🦍

Kody Young

Gabby

Karen Arce

Samantha

Kimmy

Solid day - not sure about those skull crushers to lat pull over move 😅

Tamara

Jemme

Janelle

Those hex presses as a finisher were brutal. Feeling pumped.

Lexi

Very good! Was a lot stronger than I expected in the pause bench press. I’ll take it!

Susan cobb

Candice

Lindsay

Regina

Elaine Rondon

Absolutely loved this one! The burn is real 🥴

Katelyn

Deja

JulieAnn

Mike

Lorena

Porchia

Sara

Barbi

Michele Durham

Megan Laudick

Mia Arrowsmith

Marta

Rachel

Loved this workout the chest burn was 🔥

Karen

Kristin

Nyakeh

Alexandra VanHook

loving the burn that the 10x6 finisher starts!!

Rachel Ratvasky

Chandra mae

Kimberly R

Happy Tuesday!

Week 3 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 A: 

Warm Up/Mobility: 
1a. Chaos (band) Scapular Push Ups (Retractions/Protractions): 2S/10-15R 
1b. Chaos (band) Push Ups: 2S/30 seconds

Strength Training: 
2. Primary: Isometric Paused Barbell Bench Press: 4S/5R [3 second pause at the bottom of the rep- do not rest the bar on your chest, hold slightly above your chest to keep tension]

3. Secondary: Isometric Paused Single Arm Lat Pulldowns: 4S/6-10R each side [2 second pause bottom of each rep] 

4a. Single Arm Pronated Grip Machine Chest Fly: 3S/6-8R each side [2 second pause at the top of each rep]
4b. Flat Bench Dumbbell Skull Crushers w/ Lat Pullover: 3S/30R

5. Alternating Gorilla Row: 3S/16-20R total 

6. Flat Bench Dumbbell Hex Press: 6S/10R 
*every 15 seconds*

3/11 Training Day Overview

Rep Range: 10-15R 
Tempo: steady 
Modification: incline bench scapular push ups (retractions/protractions)

Set Up: 
- loop a long, thick band across a rack and secure it on each side using pins or safety bars
- step behind the band
- grip the band with a pronated grip, slightly wider than shoulder width apart
- keep your arms pinned straight
- step your feet back into a push up position 
- squeeze your glutes, pull belly button to spine, and set a strong brace
- keep a neutral head, neck, and spine 

Execution: 
- keep your arms straight
- sink your chest down towards the back and squeeze your scapula towards your spine
- keep arms straight and push your mid back through your scapula, move your scapula away from your spine
- move slowly and keep a strong brace throughout

Chaos (band) Scapular Push Ups (Retractions/Protractions):

Time: 30 seconds
Tempo: steady 
Modification: incline bench push ups 

Set Up: 
- loop a long, thick band across a rack and secure it on each side using pins or safety bars
- step behind the band
- grip the band with a pronated grip, slightly wider than shoulder width apart
- keep your arms pinned straight
- step your feet back into a push up position 
- squeeze your glutes, pull belly button to spine, and set a strong brace
- keep a neutral head, neck, and spine 

Execution: 
- bend your elbows, keep them tucked at ~45 degrees from your torso 
- lower your chest slowly towards the band
- extend your arms and press your chest away from the band
- contract your chest
- the band will force more engagement of stabilization muscles, move very slowly

Chaos (band) Push Ups:

Warm Up and Mobility

Rep Range: 5R
Tempo: 3 second pause at the bottom of each rep [do not rest the bar on your chest, hold it slightly above to keep tension]
Modification: Flat Bench Dumbbell Chest Press 

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

Set Up: 
 set the bar at a reasonable height so you are able to safely un-rack the barbell when you are lying supine on the bench. 
- to get into position, retract and depress your scapula and pin your mid/upper back to the bench. 
- grip the bar with a pronated grip, wider than shoulder width (grip placement will depend on your body mechanics and mobility)
- lock in the natural arch in your low back by contracting your lats (keep the scapula retracted and depressed), lift your chest towards the bar, squeeze your glutes, and position your toes in line with or slightly behind your knees. 
*the arch will keep your shoulders safe during heavy pressing. (No need to accentuate it if uncomfortable, just utilize the natural arch)*
- plant your feet on the ground so your toes are in line with or slightly behind your knees 
- brace and create full body tension [death grip on the bar- grip the ground with your feet]

Execution: 
- keep full body tension (break the bar- spread the ground with your feet) and un-rack the barbell, position it just above your chest in the starting position. 
- bend your elbows below your shoulders as you lower the barbell to mid chest or just under your chest [think about rowing the bar into your chest and squeeze your scap as you do, this will help keep tension in your posterior chain to support the press]
- keep your knuckles facing the ceiling 
- drive your feet through the floor and exhale as you press the bar up and slightly “back” to the start position.
- reset your brace and breath between reps

Isometric Paused Barbell Bench Press

Rep Range: 6-10R each side
Tempo: 2 second pause at the bottom of each rep
Modification: single arm band lat pulldowns or single arm dumbbell lat pullover

Target Muscle Groups: lats

Set Up: 
- sit on the edge of the bench of the lat pulldown machine
- extend your arm overhead and grip the handle with one hand, pronated grip 
- drive your knees up into the pads
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine
- lean your torso back slightly, chest facing the handle
- tuck your pinky forward just slightly 

Execution: 
- depress your scapula
- bend your arm and pull the cable straight down 
- drive your elbow straight towards the ground, squeeze your elbow into your side
- contract your lat
- extend your overhead and guide the cable back to the start position 
- keep your traps down, shoulders back 
- keep control of the movement through your lat

Isometric Paused Single Arm Lat Pulldowns

Rep Range; 6-8R each side
Tempo: 2 second pause at the top of each rep 
Modification: single arm pronated grip incline bench dumbbell chest fly 

Target Muscle Group: chest

Set Up: 
- sit on the chest fly bench, press your back into the back pad, plant your feet on the ground
- sit tall, set a brace in your core
- drive your ribs down 
- extend your arms out to each side, grip the handles with a pronated
- be sure the handles are positioned in line with your chest out at each side
- pin a slight bend in your elbows 

Execution: 
- keep one arm extended out to one side
- bring your other arm forward, crossing the handle in line with the center of your chest
- contract your chest
- extend your arm back out to your side
- complete all reps on one side before moving to the next

Single Arm Pronated Grip Machine Chest Fly

Rep Count: 30R
Tempo: steady 

Target Muscle Groups: triceps, lats

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- lie on the flat bench in a supine position, plant your feet on the ground
- squeeze your glutes, set a neutral pelvis position 
- brace
- extend your arms over your chest, and lift the dumbbells to position them over your front delts

Execution: 
- bend your arms, lower the dumbbells on either side of your head
- as you lower the dumbbells allow your elbows to move backwards, towards your head
- stretch through your lats as you extend your arms behind your head, lowering your dumbbells towards the ground
- drive your elbows over your front delts again 
- extend your arms and press the dumbbells over your chest
- contract your triceps, hold tension in your lats
- keep palms facing in 
-  keep wrists pinned straight

Flat Bench Dumbbell Skull Crushers w/ Lat Pullover

Superset

Rep Range: 16-20R total 
Tempo: steady 
Modification: alternating dumbbell bent over row 

Target Muscle Grip: mid back, lats

Set Up: 
- grip a kettlebell in each hand, neutral grip 
- get into a wide stance, wider than hip width
- squeeze your glutes, set a neutral pelvis
- pull belly button to spine and set your brace
- push your hips back, slight bend in your knees
- bend your torso forward so your chest is facing the ground
- extend your arms straight down, rest the bottoms of the kettlebells on the ground, directly below your chest 
- tuck your chin and keep a neutral head, neck, and spine 

Execution: 
- keep one arm extended with the kettlebell resting on the ground
- bend your other arm, lift the kettlebell from the ground
- retract your scapula
- bend your arm and drive your elbow towards your hip on one side
- squeeze your elbow in close by your side
- contract your mid back, lat
- extend your arm, lower the kettlebell to the ground again, directly under your chest
- alternate each arm, each rep

Alternating Gorilla Row

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

Target Muscle Groups: chest, triceps

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- lie in a supine position on a flat bench
- extend your arms over your chest
- press your dumbbells together and squeeze your chest, keep tension in your chest and triceps to keep the dumbbells glued together

Execution: 
- bend your arms, keep elbows close to your torso
- lower the dumbbells to the center of your chest
- extend your arms and press the dumbbells over your chest again 
- contract your chest and triceps at the top of the rep

Flat Bench Dumbbell Hex Press

3/11 UPPER BODY A (Chest, Back, Triceps)

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

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)

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!

3/11 UPPER BODY A (Chest, Back, Triceps)

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