Name: Playbook - Sam Sweeney - 4/1 Chest, Triceps (sprints)
Uploaded: 2026-06-17T00:04:40.879Z
Duration: 75 min
Description: 4/1 Chest, Triceps (sprints)

Megan

Karen Arce

Loved!!! Combined shoulders with today for 4 day split! Superb!!!

Molly

The tricep superset snuck up realll quick 😅….also i hate sprinting but these ends sprints are 🔥!!! Love it!

Stephanie

Loving this split! Feeling strong and having fun! 🤩

Leanna

Nyakeh

Definitely need to work on my cardio so this split will help a lot 🔥

Repeating week one so I can start training a week behind. I must say, it’s just as good the second time around!

Kaity

Morgan

Jennifer

Michelle 

Janet

Victoria

Don’t underestimate that last triset 🥵

Alexis

wow wow wow - love this new split! Exactly what my mind & body were craving 🖤

JANA

Zuzana

Elaine Rondon

Got 6 super sore from the workouts….👊💜💪

Sarah

Silke

Joanne Nichols

Heather

Corrine

Lorena

Brittanie

Sonja

Kassie

K those sprint intervals kicked my ass 😂

Katherine Maestas

🔥🔥🔥🔥I am loving this split and the sprints are 🔥🔥🔥. I love it!!!

Marta

April

Tonya 

These buy-ins be setting the tone dead ball chest slams + back steps had me working from the start 😮‍🔥 cash-out sprints sealed it. Locked all the way in 💪🏽

Porchia

Sprints got me feeling like I’m flying 🦅

Tiffany

Lindsay

Brittany

Regina

Gisselle

I love this split so much 
Triceps were literally shaking 🔥

Kari

Annie

Kimmy

Tasha

Taylor

JulieAnn

Not going to be able to move my arms tomorrow

Ember

Happy Wednesday! 

Week 1 of 6 (week 7 deload)

Goal of Split: This is a hypertrophy driven split with strategically placed “buy-ins” and “cash-outs” to increase training density and introduce conditioning without interfering with primary muscle building adaptations. 

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, Triceps (sprints): 

Warm Up: 
a. Banded Dislocates: 1-2S/10-20R
b. Banded Y Raise: 1-2S/10-20R

(Optional) Buy In: Dead Ball Chest Slam Jump Back: 2 minute AMRAP

1. Primary: Flat Bench Dumbbell Chest Press: 4S/8-12R 

2. High Incline Alternating Dumbbell Incline Chest Press: 5S/10R total (2 second pause at the bottom of each rep) 

3a. Cable Rope Tricep Extensions: 3S/8-12R (3 second eccentric)
3b. Flat Bench Dumbbell Skull Crushers: 3S/8-10R alternating (total) + 10R together 

4a. Bent Forward Double Cable Chest Fly: 2-3S/15-20R
4b. Push Ups: 2-3S/6-10R
4c. Bent Forward Tricep Kickbacks: 2-3S/8-12R 

(Optional) Cash Out: Sprints: 10S/1 min walk, 30 sec jog/run, 30 sec sprint

Training Day Overview

Banded Dislocates

Banded Bent Forward Y Raise

Warm Up

Time: 2 minute AMRAP
*as many reps as you can in 2 minutes
Tempo: steady 
Modification: use med ball or sub for half burpee

Set Up: 
- grip a dead ball in both hands, hold the ball at your chest
- stand with feet hip width apart
- hold the ball to your chest
- bend your torso forward so your chest faces the ground

Execution: 
- extend your arms and slam the ball to the ground directly below your chest
- plant your hands on top of the ball, arms extended
- jump your legs back into a high plank position 
- jump your feet back in towards the ball
- lift the ball off of the ground and move directly into the next rep

(Optional) Buy In: Dead Ball Chest Slam Jump Back

Rep Range: 8-12R
Tempo: steady 

Target muscle group: chest

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- lie back on a flat bench, plant your feet on the ground
- secure a slight arch in your low back to protect your shoulders in this position 
- extend your arms and pin the dumbbells over your chest
- tuck your pinkies forward slightly 

Execution: 
- bend your arms so your elbows travel ~45 degrees from your torso
- lower the dumbbells to either side of your chest
- lower to at least a 90 degree bend in your arms
- extend your arms and press the dumbbells over your chest again 
- contract your chest
- keep wrists locked, knuckles facing the ceiling 
- squeeze your glutes, set a neutral pelvis position, and brace

Flat Bench Dumbbell Chest Press

Rep Count: 10R total
Tempo: 2 second pause at the bottom

Target muscle group: chest (high pec)

Setup:
- set your incline to a ~75 degree incline 
- grip a dumbbell in each hand, pronated grip 
- sit on the bench, press your back into the bench, plant your feet on the ground
- extend your arms and position the dumbbells over your high chest
- tuck your pinkies forward slightly 
- tuck your chin and brace

Execution: 
- keep one arm extended over your chest
- bend your other arm so your elbow travels ~45 degrees from your torso
- lower the dumbbell to the side of your chest, at least a 90 degree bend in your arm
- extend your arm and press the dumbbell over your high chest again 
- contract your chest
- alternate each arm, each rep

High Incline Alternating Dumbbell Chest Press

Rep Range: 8-12R
Tempo: 3 second eccentric
Modification: banded tricep extensions

Target muscle group: triceps

Set Up: 
- attach a rope to one side of the cable and position it high 
- step in front of the cable
- grip the ends of the rope with each hand, neutral grip 
- bend your arms and pin your elbows by your sides
- lean your torso forward slightly 
- pin your traps down, shoulders back 

Execution: 
- extend your arms and pull the rope straight down 
- pull the rope apart on either side of your hips
- contract your triceps
- bend your arms and guide the cable back to the start position with arms bent

Cable Rope Tricep Extensions

Rep Range: 8-10R total alternating + 8-10R together 
Tempo: steady 

Target muscle group: triceps

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- lie in a supine position on the flat bench, plant your feet on the ground
- extend your arms, pin the dumbbells over your shoulders
- keep elbows pinned directly over your shoulders

Execution: 
- keep one arm extended
- bend your other arm, lower the dumbbell towards the side of your head, to at least a 90 degree bend in your arm
- extend your arm and lift the dumbbell over your shoulder again 
- contract your tricep
- alternate each arm, each rep
- move directly into reps together

Flat Bench Dumbbell Skull Crushers

Compound Set

Rep Range: 15-20R
Tempo: steady 
Modification: dumbbell incline bench chest fly, or machine chest fly 

Target muscle group: chest

Set Up:
- attach single arm handles to either side of the cable, position them high 
- grip each handle with a neutral grip 
- extend your arms out to either side and step to the center of the cable machine, and one step forward
- push your hips back, slight bend in knees, bend your torso forward slightly 
- pin a slight bend in your arms

Execution: 
- pull the cables down and to meet in the center, directly below the center of your chest
- contract your chest
- extend your arms again and guide the cables back out to either side

Bent Forward Double Cable Chest Fly

Rep Range: 6-10R
Tempo: steady 
Modification: on knees, or incline push ups

Target muscle group: chest, triceps

Set Up:  
- plant your hands on the ground, just outside of your chest
- step back into a high plank/push up position 
- squeeze glutes, set a neutral pelvis position, and brace
- keep a flat back, hips in line with your torso 

Execution: 
- bend your arms so elbows travel ~45 degrees from your torso
- lower your chest/torso towards the ground
- lower to at least a 90 degree bend in your arms
- extend your arms and press your torso away from the ground again 
- contract your chest

Push Ups

Rep Range: 10-12R
Tempo: steady 

Target muscle group: triceps

Set Up: 
- grip a dumbbell in each hand, neutral grip
- sit on a bench or stand
- bend your torso forward
- bend your arms and pin your elbows high by your sides, in line with or slightly above your torso
- keep a flat back and a neutral head, neck, and spine

Execution:
- extend your arms and lift the dumbbells straight back 
- contract your triceps
- keep elbows high and bend your arms
- guide the dumbbells back to the start position

Bent Forward Tricep Kickbacks

Triset

10-20 minutes or however much time you have available to you.

Walk

Jog/Run

Sprint

(Optional) Cash Out: Sprint Intervals

4/1 Chest, Triceps (sprints)

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

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!

6/11 Chest, Shoulders

💪🏻💪🏻💪🏻💪🏻❤️🔥❤️❤️

6/10 Back, Core/Abs

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

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

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

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 💀🫠

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)

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!!

4/1 Chest, Triceps (sprints)

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