Name: Playbook - Sam Sweeney - 3/24 Back, Chest, Core
Uploaded: 2026-06-17T00:04:46.211Z
Duration: 75 min
Description: 3/24 Back, Chest, Core

Frankie

I might just be sore from that chest day but that one felt too much like another chest day

Meghan

In the triple digits club for rows!! Hit 100 on the close grip cable today! 8.5 reps! I’m excited 💪

Megan

yangBAE

Julie

loving the structure and exercises of this whole week!! Scared and excited to see what’s coming 🥳🥳

Cori

Dedra

Amie

Ashley

Rebecca

Great end to a fantastic split!  Can’t wait to see what Sam’s for planned!! 😬

Tiffany

Lakshmi Neelesh Nimmagadda

Nyakeh

I liked todays , some moves my least favorite but ima keep doing them to improve my form! Thank you 🫶🏽

Porchia

Mike

Maria Zenz

Happy Friday! 

Week 6 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. Seated Sven Press: 3S/4-6R w/ pause DROP 10R pulsing [3 second pause at the top of first 4-6R] 
3b. Close Grip Cable Row: 3S/8-10R [5 second pause at the top of each rep] 
3c. Facing Away Kneeling Cable Crunch: 3S/30R 

4. Cable Floor Fly: 4S/6-8R [4 second eccentric] 

5. Wide Grip Barbell Rollout: 4S/10-12R 

6. Burnout: Machine Reverse Fly Rack Run: 1S/Failure

3/24 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: 14-16R total 
*4-6R w/ pause drop 10R steady pulses
*drop the weight by 50%
Tempo: 3 second pause at the top of first 4-6R, steady pulsing tempo on final 10R

Set Up: 
- grip two plates in each hand
- sit on a bench, plant your feet on the ground 
- sit upright, tuck your chin, pull belly button to spine and brace
- with flat palms, bend your arms and press your plates together at chest level
- begin with elbows tucked to your sides

Execution: 
- extend your arms and press the plates away from your chest and straight out
- contract your chest and hold for 3 seconds on your first 4-6R 
- keep tension in your chest and bend your arms as you bring the plates back towards your chest 
- keep elbows close to your sides as you guide the plates back
- after your first 4-6R, drop one plate and squeeze the other with both palms
- complete 10R with a steady pulsing tempo

Seated Sven Press

Rep Range: 8-10R
Tempo: 5 second pause at the top of each rep 
Modification: banded or dumbbell row 

Set Up: 
- attach the close grip handle to the seated cable machine 
- sit on the bench, keep a slight bend in your knees, plant your feet on the platforms
- grip the handles with a neutral grip 
- keep your torso upright, pull belly button to spine, and brace

Execution: 
- retract your scapula and pull the bar towards your mid chest
- squeeze your elbows in close by your sides, keep your shoulders down and back, and contract your mid back 
- hold the contraction for 5 seconds at the top of each rep 
- release the cable with control and extend your arms back towards the cable

Seated Close Grip Cable Row

Rep Count: 30R
Tempo: steady 
Modification: banded crunch 

Set Up: 
- attach the cable rope to one side of the cable, position the cable high
- face away from the cable, reach your arms behind you and grip each side of the rope with each hand
- squeeze your elbows in by your ears 
- tuck your chin, squeeze your glutes, pull belly button to spine and brace
- get down on the ground in a kneeling position 
*you can support your feet on the base of the cable or with dumbbells if needed 
- keep your hips pinned

Execution: 
- use your core to pull the cable towards the ground
- drive your shoulders towards your quads, round your upper back slightly 
- contract your core 
- keep your hips pinned in position and raise your torso away from the ground
- do not lose tension as you release your torso

Facing Away Cable Crunch

Triset

Rep Range: 6-8R
Tempo: 4 second eccentric
Modification: dumbbell floor fly 

Set Up: 
- attach single arm handles to each side of the cable and position them low
- grip each handle with a neutral grip
- step to the center of the cable rig, get down on the ground in a supine position
- line up the cables with your arms 
- bend your legs and plant your feet on the ground 
- squeeze your glutes, pull belly button to spine, and brace 
- pin a slight bend in each arm, extend arms out to each side 

Execution: 
- pull the cables and lift your arms off the ground until your hands meet in line with the center of your chest
- contract your pecs
- use a 4 second eccentric to lower your arms towards the ground again 
- tap your triceps on the ground in between each rep

Cable Floor Fly

Rep Range: 10-12R
Tempo: steady 
Modification: ab wheel rollout, or plank walkout

Set Up: 
- load the bar with rubber plates on each side [light plates are fine] 
- get down in a kneeling position behind the barbell
- face your chest towards the bar
- extend your arms and grip the bar with a wider than shoulder width grip- pronated
- tuck your chin, squeeze your glutes, pull belly button to spine and brace
- contract your lats [think about breaking the bar in half]

Execution: 
- keep your knees anchored to the ground 
- slowly roll the bar away from your quads
- roll the bar until your arms are extended overhead, chest is facing the ground 
- roll the bar out only so far as you are able while keeping control of the tension through your trunk 
- use your core to lift your chest away from the ground and pull the bar towards your quads again 
- contract your core at the top of the rep

Wide Grip Barbell Rollout

Rep Count: FAILURE
Tempo: steady 
Modification: dumbbell chest supported reverse fly 

*begin with a weight you know you are able to complete at least 5R with

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
- release the handles with control until your arms are extended forward, in front of you again
- complete reps until failure [good form] before dropping to the next lowest weight

Burnout: Machine Reverse Fly Rack Run

3/24 Back, Chest, Core

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

Jennifer

6/16 Quads, Glutes

Audry

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

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!!

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!

3/24 Back, Chest, Core

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