Name: Playbook - Sam Sweeney - 3/4 UPPER BODY A (Chest, Back, Triceps)
Uploaded: 2026-06-17T00:04:42.875Z
Duration: 75 min
Description: 3/4 UPPER BODY A (Chest, Back, Triceps)

Audry

Taylor

Excellent mix of everything today. Especially been loving the 5+10 tempo change exercises this week!

Megan

In love with this split 🔥 feel so powerful 🔥

Mohammed

Donna

omg. couldn’t even do the final pushups on my knees.

Kelly

That was another burner 🫠 feeling that in my chest 🔥

Dedra

Katelyn

Lakshmi Neelesh Nimmagadda

Kenia

Kimmy

Hannah

Alayna Nathe

Holli

Wasn't my favourite day - my gym is limited in equipment and I had to modify so much and not sure if I felt it as much as I should have.

Tamara

Janelle

Jemme

Those neutral grip push ups are a new goal for me! Had to modify with diamond push ups!

Bree

Ashlee

Markay

JulieAnn

Andrea

Molly DiSabato

Shannon Seyforth

Kayleigh B

Quads still sore.  Glutes still sore. Nice to forget about that during this hour! 💪🏻🥴

Jennifer

Katie

Lorena

April

Why does Sam make the close grip pushups look so easy omg ! They almost took me out 😳

Porchia

The pushups in the triset GOT ME GOOD!!! so good!

Kassie

Clarissa

Amber

Barbi

Regina

Megan Laudick

That tri-set 🔥🔥🔥💪🏼💪🏼

Mia Arrowsmith

Michele Durham

That big superset at end 🔥🔥🔥 humbling

Marta

Mike

Susanne

Eugenia

Suanne Camacho Tumaquip

Chandra mae

Nyakeh

Jamie

Kristin

Happy Tuesday!

Week 2 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: Slow Eccentric Barbell Bench Press: 4S/5R [4 second eccentric]

3. Secondary: Slow Eccentric Single Arm Lat Pulldowns: 4S/6-10R each side [3 second eccentric] 

4. Flat Bench Wide Neutral Grip Dumbbell Chest Press: 8S/10R 
*30 seconds rest*

5a. Neutral Close Grip Push Ups [on dumbbells]: 3S/5R w/ 3 second eccentric + 5-10R steady tempo [15R total]
5b. Single Arm Cable Motorcycle Row: 3S/8-12R each side
5c. Seated Double Dumbbell Overhead Tricep Extension Pulses [half reps- seated on floor]: 3S/20R

3/4 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: 4 second eccentric 
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

Slow Eccentric Barbell Bench Press

Rep Range: 6-10R each side
Tempo: 3 second slow eccentric 
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

Slow Eccentric Single Arm Lat Pulldowns

Rep Count: 10R
*every 30 seconds*
Tempo: steady 

Target Muscle Group: chest

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- lie in a supine position on a flat bench
- press you mid back into the bench, plant your feet on the ground
- squeeze your glutes, set a neutral pelvis 
- pull belly button to spine, and set your brace
- extend your arms and position the dumbbells over your chest, palms facing in- towards each other 

Execution: 
- bend your arms wide, and lower the dumbbells out to each side
- lower the dumbbells until they are in line with your chest on either side
- extend your arms and press the dumbbells over your chest again 
- contract your chest
- keep your wrists straight, knuckles facing the ceiling

Flat Bench Wide Neutral Grip Dumbbell Chest Press

Rep Range: 5R w/ slow eccentric + 5-10R steady 
Tempo: 3 second slow eccentric on first 5 reps, steady tempo on final 5-10R 
Modification: drop to knees, or incline close grip push ups [hands on bench, feet on ground- on toes or knees]

Target Muscle Group: chest, triceps

Set Up:
- grip a dumbbell in each hand, neutral grip 
- plant the dumbbells on the ground so they are directly next to one another, close grip 
- extend your arms, position your chest over the dumbbells, and step your feet back into a push up position 
- squeeze your glutes, set a neutral pelvis
- pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine position 
- keep your hips in line with your torso
- keep your torso traveling in a stiff, straight line

Execution: 
- bend your arms, squeeze your elbows to your sides
- lower your chest towards the dumbbells below you
- extend your arms and press your chest away from the dumbbells
- contract your triceps and chest at the top of the rep 
- drop to knees at any point

Neutral Close Grip Push Ups [on dumbbells- TEMPO CHANGE]

Rep Count: 8-12R each side
Tempo: steady 
Modification: single arm bent over dumbbell pronated grip row [overhand grip on dumbbell]

Target Muscle Group: mid/high back, lats

Set Up: 
- grip the single arm handle of the seated cable machine with a pronated grip
- extend your arm forward, step back, behind the end of the bench 
- bend your knees slightly and pin your legs behind the end of the bench 
- squeeze your glutes, set a neutral pelvis position 
- pull belly button to spine, and set your brace
- lean your torso forward, over the bench
- grip the side of the bench with your free arm for support
- keep a neutral head, neck, and spine

Execution: 
- retract your scapula
- bend your elbow and pull the cable out to one side, elbow at a ~45 degree angle from your torso 
- contract your high/mid back, and lat
- extend your arm forward, over the bench again with control

Single Arm Cable Motorcycle Rows

Rep Count: 20R [pulsing/half reps] 
Tempo: pulsing, steady

Target Muscle Group: triceps

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- sit on the ground in front of a flat bench
- lean back slightly and press your mid back into the edge of the bench 
- bend your legs and plant your feet on the ground
- press your dumbbells together, keep a tight squeeze on the dumbbells
- extend your arms and lift the dumbbells into the overhead position 
- pin the dumbbells over your shoulders
- squeeze your elbow to your ears

Execution: 
- bend your arms and lower the dumbbells behind your head and towards the ground behind you
- lower to at least a 90 degree bend in your arms 
- press up only 3/4 of the rep
- keep tension in your triceps and continue with pulsing/half reps
- keep dumbbells squeezed together

Seated Double Dumbbell Overhead Tricep Extension Pulses [half reps- from floor]

Triset

3/4 UPPER BODY A (Chest, Back, Triceps)

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 ♾️

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)

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!!

3/4 UPPER BODY A (Chest, Back, Triceps)

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