Name: Playbook - Sam Sweeney - 3/17 Back, Chest, Core
Uploaded: 2026-06-17T00:04:46.244Z
Duration: 75 min
Description: 3/17 Back, Chest, Core

Cayla

Mohammed

Love back/chest!!  Loving the rack runs too!! 🔥🔥🔥

Stephanie

yangBAE

The rack run at the end burned sooo good 🔥

All that neutral grip made this one feel so solid!

Megan

Viviana Kolb

Audry

Dead bug and a failure burner at the end 🔥🔥 loved it 💪💪

Carol

Julie

Great workout. Those dead bugs and those Otis my abs will feel it tomorrow for sure.

Dedra

Alicia Heier

Kimmy

April

Brandi

This has been an amazing week you put together!  Loved each and every day! 💪🏻💪🏻

Jennifer

It would be helpful to know how heavy to go. Light/moderate/heavy.

Lindsey

What a great workout!  Still can’t do the dang pull-ups but 
MAYBE someday!!! Happy Friday!

That burnout😮‍💨😮‍💨😮‍💨😮‍💨😮‍💨

Porchia

Lakshmi Neelesh Nimmagadda

Maria Zenz

Tasha

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

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

Superset: 
3a. Cable Straight Bar Dead Bug Variation: 3S/6-8R w/ pause DROP 10R [3 second pause at the top of first 6-8R]
3b. Single Arm Bent Over Wide Chest Press: 3S/6-8R each side [3 second pause at the top] 

4. Neutral Grip Pull Ups [banded/assisted/weighted]: 4S/6-8R [4 second eccentric] 

5. Decline Bench Otis Up: 5S/10-12R 

6. Burnout: Incline Bench Chest Press Rack Run: 1S/Failure

3/17 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: 16-18R total 
*6-8R w/ pause at the top DROP 10R 
*drop the weight by 20-50%
Tempo: 3 second pause at the top of your first 6-8R, steady tempo on drop set
Modification: banded or dumbbell pullover dead bug variation 

Set Up: 
- attach a straight bar to the cable and position it low
- lie on the ground in front of the cable an arm’s distance away- supine position 
- squeeze your glutes, pull belly button to spine and brace
- reach your arms overhead and grip the bar with a pronated grip 
- contract your lats, like you are breaking the bar in half, and pull the bar over your chest
- bend your legs at a 90 degree angle, knees in line with one another


Execution: 
- keep lats contracted and lower the bar back overhead towards the cable behind you
- as you lower the bar behind your head keep one leg bent while extending the other leg towards the ground 
- keep control through your core at the bottom of the rep 
- pull the bar over your chest and bend your leg, drive your knee towards your chest- in line with the other leg again 
- contact your core at the top of the rep on first 
- drop the weight by 10-50% and complete 10R quickly, steady

Cable Straight Bar Dead Bug Pullover

Rep Range: 6-8R each side
Tempo: 3 second pause at the top of each rep 
Modification: banded single arm bent over chest press or single arm flat bench chest press 

Set Up: 
- attach a single arm handle to the cable and position it at shoulder height
- stand next to the cable facing 90 degrees from the cable
- grip the cable with a slightly supinated grip 
- step away to the center of the cable and then step forward 2-3 steps
- squeeze your glutes, pull belly button to spine and brace
- keep a neutral head, neck, and spine
- push your hips back and bend your torso forward
- bend your arm at a wide, 90 degree angle back towards the cable 

Execution: 
- extend your arm towards the ground and press the cable forward
- when your arm is fully extended, contract your pec and hold for 3 seconds 
- keep your elbow in line with your wrist and bend your elbow back to the start position 
- complete all reps on one side before moving to the next

Single Arm Bent Over Chest Press

Superset

Rep Range; 6-8R
Tempo: 4 second eccentric 
Modification: neutral grip or close grip pulldown 

*use band or assisted machine OR use weight to increase difficulty if needed 

Set Up: 
- use a chair or step to grip the neutral pull up handles 
- allow your body to hand down from the bar
- squeeze your glutes, pull your belly button to spine and tuck your ribs to brace
- keep a hollow position or bend your legs  and cross your feet behind you 

Execution: 
- depress your scapula and bend your elbows 
- drive your elbows straight down and pull your chest towards the bar
- squeeze your elbows in close to your sides and contract your lats at the top 
- use a 4 second eccentric to lower your body to the start relationship 
- be sure to lower until your arms are fully extended

Neutral Grip Pull Ups [banded, assisted, or weighted]

Rep Range: 10-12R 
Tempo: steady 
Modification: Otis up from floor

Set Up: 
- grip a dumbbell in each hand
- sit on a decline bench 
- squeeze your glutes, pull belly button to spine and brace
- tuck your chin and keep a neutral head, neck 
- extend your arms and position the dumbbells over your chest, in line with your shoulders- keep them pinned in this position 

Execution: 
- use your core to lift your torso  off the bench 
- reach your arms forward and rotate them into the overhead position 
- sit all the way up at the top of the rep, arms completely overhead
- contract your core, keep arms straight at the top of the rep 
- lower your torso back to the bench with control
- keep your arms straight and rotate them back over your chest, in line with your shoulders at the bottom of each rep

Decline Bench Otis Up

Rep Count: FAILURE
Tempo: steady 

* if possible line up 3-4 weights ranging from heavy to lighter- otherwise make trips back and forth to the rack as you drop

Set Up: 
- set the bench to 60-70 degree incline 
- grip a dumbbell in each hand, neutral grip 
- sit on the bench, press your back into the bench 
- squeeze your glutes, pull belly button to spine and brace
- extend your arms and press the dumbbell up and over your chest, in line with your shoulders- palms facing in 

Execution: 
- bend your elbows and lower the dumbbells to either side of your chest
- keep your elbows close to your sides, lower to at least a 90 degree bend in your arms
- extend your arms and press the dumbbells back up and over your chest
- contract your chest
- complete as many reps as you can with good form before dropping to the next lightest weight- repeat at each weight to failure

Burnout: Incline Bench Chest Press Rack Run

3/17 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

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 🔥🔥💪

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!!

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!

3/17 Back, Chest, Core

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