Name: Playbook - Sam Sweeney - 4/22 Chest, Triceps
Uploaded: 2026-06-17T00:04:42.681Z
Duration: 75 min
Description: 4/22 Chest, Triceps

Brenda

I’ll keep saying it but I love chest day!! 😌  felt that pump at the end!! 😅

Dedra

The balance of rear delt stability and chest/tricep strength in this day of this split is unmatched. Love every day of this split, but this day takes top spot ❤️‍🔥

Megan

Taylor

Micaela

Kody Young

Audry

Kristina

Carol

This split is very difficult. It’s hard not to fail on sets and leaves me feeling frustrated and like a failure as completing the workout means constantly adjusting down

Marnee

Louise

Michelle 

Molly DiSabato

Amazing!!! Just love every bit of this split! 🙌🏼 💪🏼

Mia Arrowsmith

Molly

Marta

Tanja Muždeka

JulieAnn

Can’t feel my arms. That last backoff set was brutal

Lexi

Didn’t get to do the back off sets I was short on time but holy moly the triceps are doneso

I was so surprised to be able to bench 135 no spotter

Porchia

Aimee

Morgan

Mike

Loving this split!  Feeling amazing 💪🏼👊🏻🔥

Grrrrrr… The 30-second back-off sets were intense. It’s incredible how this split complements the last one. I’m loving it. Thank you 😍🙏

Lorena

Claudia

Regina

Megan Laudick

Allie

Always a good upper body day💪🏾👊🏾👏🏾

Kimmy

Kristin

Rachel

Ohh gonna be sore later - triceps are on fire 🔥

Stephanie

Katie

Triceps on fire…more visible muscle every workout 💪🏼

Kimberly R

Arms were shakkkkkking on that last 30-sec AMRAP 🥵

Kristen

Christina

Happy Tuesday!

Week 2 of 4 (week 5 deload)

Pre Training Mobility and Warm Up: please use the programmed warm up and mobility movements below or 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: 

Warm Up: 
1a.  Push Up Inchworm Walkouts (in place): 1-2S/5-10R 
1b.  Banded Pull Aparts: 1-2S/15-20R

Strength Training: 
2. Primary: Barbell Bench Press: 10S/1R 
*30 seconds rest*
RPE of 7-8.5 

3. Machine Chest Fly: 5S/12-15R 
(no pause at top of rep)

4. Single Arm Cross Body Cable Tricep Extensions: 4S/15-20R each side

5a. Dips (assisted/bodyweight/weighted): 3S/6-8R (3 second eccentric)
5b. Corkscrew Lying Skull Crushers (from floor- drop set): 3S/10R drop 10R  

6. Primary Back Off Sets: Barbell Bench Press: 2S/30 sec AMRAP (as many reps as you can with good form)
(RPE of 6/7 or ~50-60% of weight you used in primary single sets)

4/22 Training Day Overview

Rep Range: 5-10R 
Tempo: steady 
Modification: drop to knees for walkout

Set Up: 
- begin standing with feet together
- squeeze your glutes, set a neutral pelvis position 

Execution: 
- bend your torso forward, extend your arms towards the ground
- plant your hands on the ground
- walkout into a push up position, hands under your delts, just outside of your chest
- bend your arms so your elbows travel ~45 degrees from your torso
- lower your chest to the ground
- extend your arms and press your chest away from the ground
- contract your chest
- lift you hips, keep legs straight, and walk your hands in to meet your feet again 
- raise your torso and stand

Push Up Inchworm Walkouts (in place)

Time: 15-20R 
Tempo: steady 
Modification: incline plank scapular retractions

Set Up: 
- grip the band shoulder width apart, pronated grip 
- stand with feet hip width apart, toes forward
- squeeze glutes, set a neutral pelvis position 
- tuck your ribs and keep a tall torso
- extend your arms straight forward and hold the band out in front of your chest
- keep arms straight
- keep traps down, shoulders back 

Execution: 
- with straight arms, pull the rope apart and out to each side
- contract your mid back, rear delts at the top of the rep 
- release the band and bring arms forward again

Banded Pull Aparts

Warm Up

Rep Range: 1R
RPE of 7-8.5 (70-85% of 1RM)
*30 seconds rest
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: 12-15R 
Tempo: no pause at top 
Modification: incline bench dumbbell chest fly 

Target Muscle Groups: chest

Set Up: 
- sit on the machine chest fly seat, plant your feet on the ground, press your back into the back of the seat
- extend your arms out to each side to grip the handles with a neutral grip 
- pin a slight bend in your elbows
- keep your wrists pinned straight 
- keep traps down, shoulders back 

Execution: 
- pull the handles forward and to meet in the center, in line with the center of your chest
- contract your chest
- release the handles from the center and lower them back out to your sides again

Machine Chest Fly

Rep Range: 15-20R each side 
Tempo: steady
Modification: single arm dumbbell tricep kickback, or single arm banded cross body tricep extensions

Target Muscle Group: triceps

Set Up: 
- use no handle attachment and position one side of the cable high 
- stand in front of the cable, facing 90 degrees away 
- grip the knob of the cable with the hand furthest, neutral grip 
- bend your arm and pin your elbow out to your side about 45 degrees from your torso 
- squeeze your glutes, set a neutral pelvis position 
- lean your torso forward slightly 
- pin your traps down, shoulders back 

Execution: 
- extend your arm and pull the cable across your torso and out to your side
- contract your tricep at the top of the rep 
- keep your elbow pinned and bend your arm 
- lower the cable in front of your torso again, bring your arm back to a 90 degree bend

Single Arm Cross Body Cable Tricep Extensions

Rep Range: 6-8R
Tempo: 3 second eccentric 
Modification: bench dips (legs bent or straight)

Target muscle group: triceps, chest

Set Up: 
- grip the handles of the dip machine with a neutral grip 
- extend your arms and press down on the handles
- press your body up, away from the handles
- squeeze your glutes, set a neutral pelvis position 
- cross your legs behind you or keep your legs straight below you 
- keep elbows pinned and squeezed close by your sides

Execution: 
- dip your torso forward slightly and bend your arms so your elbows stay by your sides
- lower your chest towards the ground
- bend your arms at 90 degrees 
- drive your palms through the handles
- lift your torso upright and extend your arms 
- press up into the start position again 
- contract your triceps

Dips (assisted, bodyweight, or weighted)

Rep Count: 10R drop 10R 
*drop the weight by 20-50%
Tempo: steady 

Target muscle group: triceps 

Set Up: 
- lie on the ground in a supine position, legs bent with feet on the ground or legs straight
- grip a dumbbell in each hand, pronated grip to begin
- extend your arms and position the dumbbells over your chest
- pin your elbows over your delts

Execution: 
- bend your arms and lower the dumbbells towards either side of your head
- as you lower the dumbbells, twist your grip to neutral at the bottom of the rep, arms bent at 90 degrees
- extend your arms and press the dumbbells over your chest again 
- rotate your grip back to pronated at the top of the rep 
- contract your triceps
- keep wrists pinned straight
- keep elbows over your front delts

Lying Dumbbell Corkscrew Skull Crushers (from floor- drop set)

Compound Set

Time: 30 seconds
RPE of 6/7 or ~%50-60 of weight used for 1R sets 
*amrap- as many reps as possible with good form
Tempo: steady 
Modification: dumbbell flat bench chest press

Target muscle group: chest (compound movement)

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 (back off sets)

4/22 Chest, 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 ♾️

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

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 🔥

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 🔥🔥💪

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)

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!

4/22 Chest, Triceps

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