Name: Playbook - Sam Sweeney - 3/3 Back, Chest, Core.
Uploaded: 2026-06-17T00:04:46.311Z
Duration: 75 min
Description: 3/3 Back, Chest, Core.

Flavia

Vanessa

yangBAE

In both my rows and rear delt flys, my rear delts are feeling so much stronger, which has been a main goal for me!

Megan

Love hitting different areas 🔥 I'm always amazed how you come up with different, fun and challenging variations.

Love the push pull combo and your uppers this week. Also doubled increased my cheat press weight by 60% since starting your programs

Jess

Another killer! Loved it. The ab work will always be modified. Crazy!

Julie

Lyndsey Rozzi

Back at it after making it through first trimester morning sickness 🫣

Katherine

Dedra

Kimmy

Great workout. The crutches and hypertension had me on🔥

Deja

Those weighted reverse crunches were 🔥

Alex

Brandi

Mia Arrowsmith

I liked the flow of this one! The reverse crunches!?! I’m sorry what.  My abs were SCREAMING!!! 😅

Getting back into the gym again so I did lower weights and for some, lower reps. It was great though. So glad I got through the whole workout!

Daisy

Only posting this to keep myself in the game! I am recovering from knee surgery and also having shoulder pain so it is sometimes discouraging to keep at it so just a little accountable helps! Love you Sweeneys!!!

Porchia

Nyakeh

I loved this one! I swear fridays are the most fun.

Victoria

That was awesome!!!! The cable superset was my favorite

Maria Zenz

Lakshmi Neelesh Nimmagadda

Maryse Lalumiere

Happy Friday! 

Week 3 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. Single Arm Incline Chest Press: 3S/10-12R each side [pronated to neutral]
3b. Kettlebell Neutral Grip Bent Over Row: 3S/6-8R [3 second pause at the top]

4. Weighted Reverse Crunch: 4S/25R 

Superset: 
5a. Seated Double Cable Reverse Fly: 3S/6-8R [3 second eccentric] 
5b. Seated Double Cable Chest Fly: 3S/8-10R [3 second eccentric] 

6. Bodyweight Hyperextensions: 2S/25R

3/3 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: 10-12R each side 
Tempo: steady

Set Up: 
- position a bench at ~70 degree incline
- grip a dumbbell in one hand
- sit on the incline bench, plant your feet on the ground 
- lift the dumbbell and position it over your chest, neutral grip 
- lift the other arm and extend it towards the ceiling to help keep balanced
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- bend your elbow, and lower the dumbbell 
- as you lower the weight, twist your grip from neutral to pronated at the bottom of the rep 
- keep your elbow ~45 degrees from your torso at the bottom of the rep 
- extend your arm and press the dumbbell back up and over your chest

Single Arm Incline Bench Chest Press

Rep Range 6-8R
Tempo: 3 second pause at the top 
Modification: Dumbbell neutral grip row

Set Up:
- grip a kettlebell in each hand, neutral grip 
- stand with feet together, toes pointed forward 
- squeeze your glutes, pull belly button to spine and brace 
- push your hips back and bend your torso forward towards the ground 
- extend your arms down, kettlebells positioned under your shoulders
- tuck your chin and keep a neutral head, neck and spine 

Execution:
- retract your scapula and bend your arms to lift the kettlebells off the ground
- drive your elbows towards your hips on each side, squeeze them in tight, and contract your lats/mid back 
- release the kettlebells and extend your arms back towards the ground again 
- reset scapula between reps if needed

Kettlebell Neutral Grip Bent Over Row

Superset

Rep Count: 25R
Tempo; steady 
Modification: no weight

Set Up: 
- grip a weight and get down on the ground in a supine position [in front of a rack/machine- something to reach overhead and grip onto] 
- bend your legs at 90 degrees and pin the dumbbell between your legs
- squeeze your knees together and criss cross your feet to pin the weight in place
- squeeze your glutes, pull belly button to spine and brace
- reach your arms overhead and grip the machine or rack overhead
- tuck your chin and brace

Execution: 
- use your core to life your hips off the ground 
- lift your legs straight up towards the ceiling 
- contract your core
- lower your hips back to the ground with control 
- keep legs cross and dumbbell pinned in place
- control the movement through your core

Weighted Reverse Crunch

Rep Range: 6-8R
Tempo: 3 second slow eccentric
Modification: reverse fly machine or flat bench reverse fly

Set Up: 
- attach a single arm handle to each side of the cable, position each side low
- position a seated bench in the center of the cable rig
- grip each handle with the opposite hand, pronated grip 
- pull the cables and step back behind the bench
- sit on the bench with your chest pressed into the back pad of the bench 
- plant your feet on the ground 
- squeeze your glutes, pull belly button to spine, and brace 
- pin a slight bend in your arms 

Execution: 
- retract your scapula and pull the cables out to each side 
- handles shoulder be in line with or slightly below your shoulders
- contract your mid/high back 
- use a 3 second eccentric to release the cables with control until your arms are positioned centered out in front of your torso again 
- keep wrists straight

Seated Double Cable Reverse Fly

Rep Range: 8-10R
Tempo: 3 second eccentric 
Modification: flat bench dumbbell chest fly

Set Up: 
- attach a single arm handle to each side of the cable, position each side low
- position a seated bench in the center of the cable rig
- grip each handle with each hand, neutral grip
- pull the cables and step back behind the bench
- sit on the bench facing away from the cable, press your mid/high back into the back of the bench
- pull belly button to spine, drive your ribs down and brace
- pin a slight bend in your arms, extend them back towards the direction of the cable

Execution: 
- pull the cables forward with both arms until your hands meet in the center, in line with the center of your chest
- contract your pecs
- use a 3 second eccentric to release the cable with control until your arms are extended back towards the cables again

Seated Double Cable Chest Fly

Rep Count: 25R
Tempo: steady 
Modification: floor back extensions

Set Up: 
- position yourself on the hyperextension machine so the pad is right in line with your hips 
- plant your feet on the platform firmly 
- lift your arms and overlap your hands behind your head
- tuck your ribs, pull belly button to spine, and squeeze your glutes to brace

Execution: 
- use your low back and core [trunk] to lift your torso until your chest is facing forward 
*these will differ from glute focused hyperextensions in that you want to light up your erectors [low back] and use them. When you raise your torso you want your body in a straight line [or torso slightly past your hips] at the top of the rep 
- contract your lower back/core at the top of the rep 
- lower your torso back towards the ground with control

Hyperextensions

3/3 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

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)

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!

3/3 Back, Chest, Core.

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