Name: Playbook - Sam Sweeney - 3/8 Chest and Shoulders
Uploaded: 2026-06-17T00:04:47.944Z
Duration: 65 min
Description: 3/8 Chest and Shoulders

Pamela

Second time completing this one. Too good

Christina

Sammi

Joyce

Oooo those hand release push ups at the end were killer

Kate

Kristina

My entire shoulder girdle feels strong stable and super beefy 💪 First time ever I was able to do leaning cable lat raises today!! Really big win for me 🥰

Megan

Pretty balanced workout, I can feel nice pump. Very satisfying! 
🔥💪🏻

Klaudia

Lindsay

Audi

Soona

Kody Young

Chris

Jennifer

Muscles completely fail every single workout I do. It feels like I’m actually doing some good work!

Cassandra

Katie

Chest Crusher! 🔥
Sizzlin' Shoulders! 🔥

Michelle 

Emilie

Denise Hofer

Marsha Ross

Great chest and shoulder workout. Shoulders were feeling it in the end.

Dedra

Samantha Briggs

❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

Will Price

The push-ups at the end was the icing on the cake today 👏🏼🔥

Gina

Heather

Sarah

Ana lopez

Donalee

Timi Jo

Yassss!! ✔️✔️✔️✔️🔥🔥🔥

Caitlin Sparks

You know it's good when you can't lift your arms over your head when it's done 🤣 If this is what it takes to grow some boulders like Sam, I'm here for it 💪🏼

Brie

Loving this new split — my arms are tingling

Emily

Caitlin

Love this combo! Super pump!! 💪🏼🔥

Mia Arrowsmith

Lillian

Pretty good pump! Those push-up at the end tho! Very nice touch!

DeAnna

Jessica Wilkins

Taylor Pedmo

Melinda

Mariah Biswell

Jessica Ramos

Amanda Howell

Week one, day two of the new program and I got tested positive for Covid. Not going to lie, breathing is much harder when you have this virus while working out. Overall, great workout. 

Ps. I worked out at home.

Mike

McKenna

Pushed some big numbers (for me) wayyyy smoother than 9 weeks🙌🏻💪🏻

Lacey

Jillian

Portia

Jenacca

Happy Tuesday! 

3/8 Training Day Overview: 

Suggested Accessory Equipment: large loop band [optional]

Warm Up: Foam roll, upper body warm up and activation routine A. 

1. Bench Press: 5S/5R [3 second eccentric] 

2. Seated Dumbbell Overhead Press: 4S/8R [2 second pause at the bottom of each rep]

Compound Set: 
3A. Double Cable Low Fly: 3-4S/10-12R
3B. Single Arm High Incline Chest Press: 3-4S/6-8R each side 

Compound Set: 
4A. Prone Chest Supported 3 Way Raise: 3S/6-8 rounds/18-24 reps
4B. Single Arm Cable Leaning Lateral Raise: 3S/8-10R each side 

5. Hand Release Push Ups: 5S/5R every 10 seconds.

Warm Up Sets: 1-2S
Rep Count: 5R 
Tempo: 3 second eccentric
Modification: Flat bench dumbbell 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 the 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)*

Execution: 
- keep full body tension (break the bar) 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 just under your chest [think about rowing the bar into your chest, 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.

Bench Press

Warm Up Sets: 1-2S
Rep Count: 8R
Tempo: 2 second pause at the bottom of each rep

Set Up:
- sit on a bench with a back support, plant your feet on the ground
- grip a dumbbell with each hand and position them on your knees. 
- lift each leg and to assist you as you press the dumbbells up  into the overhead position 
- keep your scapula depressed use your lats to help stabilize and support the shoulders

Execution: 
- bend your elbows and tuck your pinkies in as you lower the dumbbells 
- lower to ~90 degree bend in the elbows (or just below)
- pause there for 2 seconds on each rep. 
- drive your feet through the ground and exhale as you press the dumbbells up into the overhead position 
- keep dumbbells in line with the shoulders at the top of the rep. 
*watch for rib flare in the overhead position. Think “tuck the ribs” and hold the brace in your trunk to create a stable foundation to press.

Seated Dumbbell Overhead Press

Rep Range: 10-12R
Tempo: steady 
Modification: incline bench dumbbell low fly

Set Up:
- set each side of the double cable rig low. 
- use single arm attachments
- grip each handle and position yourself in the center of the cable rig. 
- step forward 2-3 steps. 
- stagger your stance and lift your chest [keep it pointing forward]
- begin with arms extended down at your sides, in line with the direction of the cable on each side. 
- use a supinated grip, palms up 
- lock in a slight bend in your elbows 

Execution: 
- fly the cables up  until the hands are in line with your mid/high chest. 
- bring your pinkies together at the top of the rep in a “V” shape, palms up. 
- contract your chest
- keep the slight bend in your arms, and lower the cables down until your arms are extended back down by your sides in the direction of the cables.

Double Cable Low Chest Fly

Rep Range: 6-8R each side 
Tempo: steady

Set Up:
- set an incline bench to a 60-75 degree angle. 
- grip a dumbbell in one hand, pronated grip. 
- sit on the bench, press your mid/high back into the bench and drive your feet through the ground. 
- use both hands to position the dumbbell just over the chest 
- extend the non working arm over the chest to help keep you square on the bench. 

Execution: 
- bend your elbow below your shoulder as you lower the dumbbell until your arm is bent at a a 90 degree angle or just below. 
- brace through your core and press the dumbbell back up and over the chest. 
- keep knuckles facing the ceiling. 
- keep your hips/chest from lifting or shifting throughout each rep. 
- do all reps on one side before moving to the next side.

High Incline Single Arm Chest Press

Compound Set

Rep Range: 6-8 Rounds/18-24 Reps Total [front raise + Y Raise + rear delt fly= 1 round]
Tempo: steady 

Set Up: 
- set an incline bench to a ~45 degree angle. 
- grip a dumbbell in each hand and position your chest/hips down on the bench. 
- plant your feet firmly on the ground 

Execution: 
- keep your arms straight and raise the dumbbells into a front raise, until they are in line with your shoulders [palms down at the top of the rep]
- lower with control 
- immediately rotate your grip to neutral and lead with the thumbs as you raise the dumbbells in a Y raise [thumbs up at the top of the rep]
- lower with control
- immediately rotate your grip again back to pronated but lead with the pinkies as you extend your arms out to your side and raise the dumbbells until they are in line with your rear delts [pinkies up at the top of the rep]
- lower with control 
- front raise + Y raise + rear delt fly= 1 round.

Incline Bench Prone 3 Way Raise

Rep Range: 8-10R each side 
Tempo: steady 
Modification: dumbbell leaning lateral raise

Set Up: 
- set one side of the cable machine low on the cable. 
- use the single arm attachment 
- stand facing 90 degrees from the cable 
- grip the cable with the arm furthers from the handle. 
- hang on to the rack with your non working hand [ the hand closest to the cable]
- use your non working arm to hold your body in position and lean away from the cable. [this will extend the range of motion a bit]

Execution: 
- keep your arm straight and extend your the cable out to your side until your hand is in line with your shoulder [palm down at the top of the rep. ]
- lower with control until your arm is extended down, towards the cable. 
- keep your hips square forward, squeeze your glutes and brace to keep from shifting throughout each rep.

Single Arm Cable Leaning Lateral Raise

Reps: 5R
Tempo: steady 
Modification: lower on toes, press on knees, or drop to knees. 

*every 10 seconds

Setup: 
- get down on the ground in the push up position, hands just outside of your chest, under your shoulders. 
- squeeze your glutes, contract your quads and push your mid back through your scapula and hold this ‘hollow’ position. 
- stay rigid in your trunk to hold the brace. 

Execution: 
- bend your elbow below your shoulders and lower your chest all the way to the ground. 
- rest your chest and hips [torso on the ground and raise your hands off the ground. 
- plant your hands back on the ground, under your shoulders, just outside the chest. 
- press yourself back up into the high plank/push up position. 
- hips and chest should rise and lower at the same time. Watch for worming or hips dipping as you move through the reps.

Hand Release Push Ups

3/8 Chest and Shoulders

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

Porchia

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 ♾️

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!

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

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 🥰❤️‍🔥

3/8 Chest and Shoulders

Community

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