Name: Playbook - Sam Sweeney - 3/6 Chest and Triceps
Uploaded: 2026-06-17T00:04:44.407Z
Duration: 75 min
Description: 3/6 Chest and Triceps

Had to revisit this split and love the  bilateral and unilateral balance

Megan

Omayma

Karolane

Chest activation was absolutely fantastic 💯 👏 🤯

Kody Young

I am enjoying this split so far. For the most part I am able to do the whole thing at home..besides those sets that need proper gym equipment. I am a home gym girly so being able to join the split while being home is fantastic

Jennifer Glenn

Lamia

Rowena

Diana

First day of the new split and I already feel the strength and progress I've made from the previous split 🔥 excited for this split!

Becky

Incline bench from last program made a HUGE difference in my flat bench strength!!!

Audry

Janelle

Might be better to mix the muscle group order a bit (I swapped the order of tricep extensions and pushups)

Sarah

Amanda

Maryse Lalumiere

Repped out 135 on my bench press… getting stronger each split 🔥

Kashay Sullivan

Amber

The push-ups AFTER bench and incline press 🥵🔥

Morgan

Kyle

Yanely

Lakshmi Neelesh Nimmagadda

Alexandra VanHook

Exactly what I needed this morning! 💪🏼

Kristen

Corrine

Kaila 

Kaitlin

FUCK YEA LETS GOOOOOO! BEST chest and tri in a while. I'm fucking pumped!!! 💪 💪 💪

Nicole

Missy

Denise Hofer

Sis - it's only day 3 and I'm in LOVE with this split. 😍

Jordan

Dude. The push ups. I didn’t realize how strong i was. I saved the core work for an ender.. awesome

Christina

Lacey

Did I do something to offend you 😂because my goodness those pushups and triceps🔥🔥So good

Karissa

This split is giving the pumps…and I am HERE FOR IT🔥🔥

Jenn

hillary

Mia Arrowsmith

Carly

Lorena

Regina

The strength I didn’t know I had showed off in this workout today!

Olivia

Holy baby! That was amazing! All the pushups!!

Cori

Porchia

Donalee

Kayla

Vonny

Happy Wednesday! WELCOME TO THE NEW SPLIT.

You can find the full split and the 6, 5, 4, 3, day split options in the info section under the daily training bubble. 

Week 1 of 8 week split [week 9 will be a deload week] 

Goal of Split: A close continuation from our last split. Training days built around gaining strength through a variety of volume per muscle group, with an emphasis on repetition of primary and secondary movements in both strength and hypertrophy rep ranges. The optional core work included at the start of each training day is intended to help you connect to your body and serve as part of a pre training day warm up if you choose. 

*primary and secondary movements will be repeated over the course of the 9 weeks*

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.

Chest and Triceps:

Optional Core Work: 
a. Decline Reverse Crunches: 2S/10-15R
b. Plank Shoulder Taps: 2S/20-30R total 

Strength Training: 
1. Primary: Bench Press: 3S/6-8R

2. Secondary: Single Arm Incline Chest Press: 4S/6-10R each side 

3. Push Ups [incline, bw, banded/weighted]: 8S/5R *every 20 seconds* [2 second pause at the bottom of each rep]

4. Seated Dumbbell Overhead Extensions: 5S/8-12R [4 second eccentric]

5. Double Cable Bent Over Chest Fly [pronated grip]: 4S/6-8R drop 10R [drop the weight by 20-50% on your drop set]

6. Bent Over Banded Tricep Kickbacks: 3S/30R

3/6 Training Day Overview

Rep Range: 10-15R
Tempo: steady
Modification: flat bench reverse crunch

Set Up: 
- position yourself in a supine position on the decline bench, legs at the low end of the bench 
- reach your arms behind you and grip the ends of the bench with each hand
- contract your lats and pull yourself into the bench 
- bend your legs at 90 degrees
- squeeze your glutes, pull belly button to spine, and set your brace 
- tuck your chin 

Execution: 
- drive your upper back into the bench 
- use your core to lift your hips off of the bench 
- lift your legs towards the ceiling, keep your legs bent
- contract your core
- lower your hips to the bench with control

Decline Reverse Crunch

Rep Range: 20-30R total 
Tempo: steady 
Modification: incline plank shoulder taps

Set Up:
- get down on the ground in a prone position
- plant your hands on the ground under your front Delts 
- step your feet back into a hip width stance
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine position
- keep hips in line with torso

Execution:
- lift one hand off of the ground
- bend your arm and reach your hand across your chest to tap your opposite front delt
- extend your arm and plant your hand on the ground under your front delt again
- alternate tapping the opposite shoulder to the opposite hand each rep
- keep hips from moving side to side
- keep hips in line with torso

Plank Shoulder Taps

Optional Core Work

Rep Range: 6-8R 
Tempo: steady, power
Modification: dumbbell flat bench chest press

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

Primary: Bench Press

Rep Range: 6-10R each side
Tempo: steady 

Set Up: 
- set your bench to 60-70 degrees
- grip a dumbbell in one hand, pronated grip 
- sit on the bench, press your mid back into the bench 
- plant your feet on the ground 
- extend your arm and position the dumbbell over your chest
- squeeze your glutes, pull belly button to spine and set your brace
- tuck your pinky forward slightly 
- extend your other arm over your chest or place your hand on your chest for mind/muscle connection 

Execution: 
- bend your arm so your elbow travels ~45 degrees from your torso 
- lower the dumbbell to one side of your chest, arm bent at 90 degrees or slightly below 
- extend your arm and press the dumbbell over your chest again
- contract your pec
- keep your elbow under your wrist
- keep your wrist straight

Secondary: Single Arm Incline Chest Press

Rep Count: 5R *every 20 seconds*
Tempo: steady 
Modification: Incline push ups or flat bench dumbbell chest press

*incline, bw, banded or weighted*

Set Up: 
- get down on the ground in a prone position 
- plant your hands on the ground under your front delts, just outside of your chest
- step your feet back, drive your toes into the ground
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep a neutral head, neck, and spine 

Execution: 
- bend your elbows so they travel ~45 degrees from your torso 
- lower your chest to tap the ground [or get as close as you are able]
- extend your arms and press your chest away from the ground 
 - contract your pecs at the top of the rep 
- grip the ground with your fingers throughout

Push Ups

Rep Range: 8-12R
Tempo: 4 second eccentric

Set Up: 
- sit on a bench and plant your feet firmly on the ground 
- press your mid back into the back of the bench 
- grip one dumbbell with both hand
- make a triangle with your hands together and hold the dumbbell by pinning it in the center of your hands- palms up
- lift the dumbbell and extend your arms overhead
- position the dumbbell directly overhead 
- pin your elbows over your shoulders, keep them pointing forward
- drive your ribs down to brace
- pin your scap down to support your shoulders 

Execution: 
- keep your elbows pinned over your shoulders 
- bend your arms and lower the dumbbell behind your head until you reach a 90 degree bend in your arms or slightly below
- extend your arms and press the dumbbell up and overhead again 
- contract your triceps
- keep elbows pinned close to your ears 
- keep an upright chest and neutral spine

Seated Dumbbell Overhead Extensions

Rep Range: 6-8R drop 10R 
*16-18R total 
*drop the weight by 20-50% on drop set
Tempo: steady 
Modification: flat bench or machine pronated grip chest fly 

Set Up: 
- use no handle attachments and position cables high on each side
- grip the knobs of each side of the cables with a pronated grip 
- step to the center of the cable
- plant your feet on the ground
- push your hips back and bend your torso forward so your chest faces the ground 
- pin a bend in your elbows and extend your arms out to your sides
- keep a neutral head, neck, and spine 
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- lead with your thumbs and pull the cables on each side towards the ground below you
- thumbs should meet in the center, directly below the center of your chest
- contract your chest
- keep the slight bend in your arms and extend your arms out to your sides again with control 
- keep your wrists pinned straight 
- keep your chest facing the ground

Double Cable Bent Over Chest Fly [pronated grip]

Rep Count: 30R
Tempo: steady 
Modification: dumbbell tricep kickbacks

Set Up: 
- loop a large loop band around a rack at about hip height 
- step in front of the rack, facing the band
- grip each end of the band with a neutral grip 
- step away from the rack ~1-2 steps, just enough to feel tension of the band 
- push your hips back and bend your torso forward so your chest faces the ground 
- squeeze your glutes, pull belly button to spine, and set your brace
- pull the band, bend your arms, and pin your elbows by your sides
- keep a neutral head, neck, and spine

Execution: 
- pull the band and extend your arms behind you
- contract your triceps 
- keep your elbows pinned in line with or slightly above your torso 
- bend your arms and release the band with control 
- keep wrists straight

Bent Over Banded Tricep Kickbacks

3/6 Chest and 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

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

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 🔥

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

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 🥰❤️‍🔥

3/6 Chest and Triceps

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