Name: Playbook - Sam Sweeney - 4/1 UPPER BODY A (Chest, Back, Triceps)
Uploaded: 2026-06-17T00:04:42.767Z
Duration: 75 min
Description: 4/1 UPPER BODY A (Chest, Back, Triceps)

Audry

Dedra

I am not a cat person until I come here to train. I was so waiting for her to pounce on the corkscrews 😂

Valerie

Loving the banded resistance work 💪🥰

Megan

Wow so surprised to be able to rep 130lbs 😭 I'm amazed, thank you Sam 😭

The chest activation on this split has been on a whole nother level!

Kody Young

Hand release push ups followed by corkscrew flies should be illegal 🥴😅

Kaylin

Kimmy

This was sneaky and much more challenging than expected

Brandi

Dem push ups and corkscrew had me💀 🔥

Deja

Sooooo good 🔥🔥 trying to make sure we work out hardest the last week huh Sam? 🤣

Elaine Rondon

Lexi

JulieAnn

Rachel

Loving the workouts lately!!! ❤️❤️❤️

Mia Arrowsmith

Lorena

Megan Laudick

Amber

Love every bit of it!!
💪🏽💪🏽🔥

Regina

Marta

Nyakeh

Jamie

Happy Tuesday!

Week 6 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: Barbell Bench Press: 4S/5R 

3. Secondary: Single Arm Lat Pulldowns: 4S/6-10R each side 

4. Hips Banded Hand Release Push Ups (band optional): 10S/5R 
*10 seconds rest* 

5. Hips Banded Feet Elevated Supinated Grip Inverted Rows: 3S/8-12R 

6a. Single Arm Cable Tricep Extensions: 3S/12-15R each side
6b. Incline Bench Corkscrew Chest Fly: 3S/20R

4/1 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: power, steady 
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

Barbell Bench Press

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

Single Arm Lat Pulldowns

Rep Range: 5R
*every 10 seconds
Tempo: steady, explosive on press
Modification: drop to knees (use no band)

Target Muscle Group: chest, triceps

Set Up: 
optional: pin a long loop band low across a rack using pins or heavy dumbbells on each side
- slide your lower body under the band, position the band across your hips just above your glutes
- plant your hands on the ground, just outside of your chest
- step your feet back, drive your toes into the ground 
- rest your chest on the ground in the start position, arms bent with elbows ~45 degrees from your torso at the bottom of the rep 
- squeeze your glutes, set a neutral pelvis position 
- lift your hips lightly off of the ground- hips should hover slightly off of the ground at the bottom of the rep (keep tension in your glutes and core)
- keep a stiff torso, traveling in a straight line- do not let your hips drop 

Execution: 
- extend your arms and press your torso away from the ground
- contract your chest at the top of the rep 
- bend your arms, elbows traveling ~45 degrees from your torso
- lower your chest to lightly rest on the ground, keep hips off of the ground
- lift your hands off of the ground quickly before planting them on the ground again 
- use an explosive tempo to press yourself back up into the top position again 
- keep these reps steady
- hold a tight brace in your core throughout each rep

Hips Banded Hand Release Push Ups (band optional)

Rep Range: 8-12R 
Tempo: steady
Modification: legs bent, feet on the ground, rack the bar higher on the rack (no band)

Target Muscle Group: mid back, lats 

Set Up: 
optional: pin a long loop band low across a rack using pins or heavy dumbbells on each side
- rack the bar on the rack so you are able to lie underneath the bar and grip it with extended arms 
- position a flat bench in front of the rack
- slide your lower body under the band, position the band across your hips
- lie in a supine position under the bar, bar directly over your chest
- extend your legs and elevate your feet on the flat bench in front of you
- extend your arms and grip the bar with a supinated grip, upper body hovering off of the ground in the start position 
- lift your glutes off of the ground, squeeze your glutes, set a neutral pelvis, and pin your hips into full extension (glutes stay off of the ground, no bend at your hips)
- keep your torso stiff, set a strong brace in your core and do not let your hips drop

Execution: 
- retract your scapula
- bend your arms so your elbows travel ~45 degrees from your torso 
- row your chest to the bar
- contract your mid back and lats
- extend your arms and lower your chest away from the bar again with control

Hips Banded Feet Elevated Supinated Grip Inverted Row

Rep Range: 12-15R each side
Tempo: steady 
Modification: single arm banded tricep extension, or single arm bent over tricep kickback

Target Muscle Group: triceps

Set Up: 
- use no handle attachment, position one side of the cable high 
- step in front of the cable, facing the cable
- plant your feet on the ground, squeeze your glutes and set a neutral pelvis position 
- grip the knob of the cable with one hand
- pull the cable, bend your arm, pin your elbow by your side
- pin your traps down, shoulders back 

Execution: 
- pull the cable and extend your arm straight down towards the ground
- contract your tricep
- keep elbow pinned by your side
- bend your arm and lower the cable with control back to a 90 degree bend in your arm

Single Arm Cable Tricep Extensions

Rep Count: 20R
Tempo: steady, quick

Target Muscle Group: chest

Set Up: 
- set your bench to a ~60-70 degree incline
- grip a dumbbell in each hand
- sit on the bench, plant your feet on the ground, press your back into the back pad of the bench
- extend your arms and position the dumbbells over your chest, supinated grip so palms are facing back 

Execution: 
- bend your elbows and lower the dumbbells on either side of your chest
- as you lower the dumbbells, rotate your grip to pronated and flare your elbows wide at the bottom of the rep 
- extend your arms and rotate your grip back to supinated as you press the dumbbells up and over the center of your chest again 
- contract your chest
- keep this one fluid movement

Incline Bench Corkscrew Chest Fly

Compound Set

4/1 UPPER BODY A (Chest, Back, Triceps)

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

Porchia

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

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

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!!

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!

4/1 UPPER BODY A (Chest, Back, Triceps)

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