Name: Playbook - Sam Sweeney - 4/3 UPPER BODY B (Back, Chest, Biceps)
Uploaded: 2026-06-17T00:04:42.757Z
Duration: 75 min
Description: 4/3 UPPER BODY B (Back, Chest, Biceps)

Audry

Dedra

Manon Tessier

Greg

Loved all the grip variations and the power in the supinated rows. The final compound set was incredible and would love to see this bicep/crescent row combo again 🙌💕

Megan

Deja

Angie

Kimmy

Becky

This workout wasn’t easy but I enjoyed it. Really pushed me!!!

Kimberly R

I usually work out first thing in the morning but today was an afternoon workout and it almost didn’t happen. I got through it and was so happy I did

Marta

JulieAnn

Tanja Muždeka

Mia Arrowsmith

Today was not my best, sore , but I still did what I could without being too much in my head ! Was a good one

Porchia

This Split has been soo intentional. So perfectly put together Right after the challenge. I’m feeling like a beast… 😁 the band work is a game changer. Thank you 🙏

Lorena

Even Nashville’s storms can’t stop this mama!

Michelle

Regina

Jamie

Working n biceps is my fav!!! We need more of that :)

Christina

Happy Thursday!

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 B: 

Warm Up/Mobility: 
1a. Scapular Pull Ups (depressions): 2S/10-15R 
1b. Banded Straight Arm Lat Pulldowns: 2S/30 seconds

Strength Training: 
2. Primary: Pull Ups: 4S/5R 

3. Secondary: Single Arm Flat Bench Chest Press: 4S/6-10R each side 

4. Banded Supinated Grip Barbell Bent Over Row (band optional): 10S/5R
*10 seconds rest*

5. Incline Neutral Grip Dumbbell Chest Press: 3S/12-15R 

6a. Single Arm Cable Bicep Curls (facing away): 3S/12-15R each side
6b. Chest Supported Dumbbell Crescent Row: 3S/20R

4/3 Training Day Overview

Rep Range: 10-15R
Tempo: steady 

Set Up: 
- grip the pull up bar with a pronated grip, slightly wider than shoulder width apart
- allow your body to hang down, fully extended from the bar
- squeeze your glutes, pull belly button to spine, and set your brace
- point armpits forward, contract your lats
- keep arms fully extended, straight

Execution: 
- depress your scapula and raise your chest towards the bar above you
- contract your lats
- allow your scapula to raise again, lower your chest
- keep movement slow and controlled

Scapular Pull Ups [depressions]

Time: 30 seconds
Tempo: steady 
Modification: cable straight arm Pulldowns 

Set Up: 
- loop a long loop band high around a rack 
- step in front of the band, facing the band
- grip the band with a neutral grip 
- extend your arms overhead
- step away from the band until you can feel the tension of the band pull you forward
- plant your feet on the ground, lean your torso forward slightly 
- tuck your chin, keep a neutral head, neck, and spine
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your arms straight 

Execution: 
- depress your scapula 
- pull the band straight down, towards your legs
- squeeze your arms to your sides
- contract your lats
- extend your arm overhead again with control 
- reset your scapula between reps

Banded Straight Arm Lat Pulldowns

Warm Up and Mobility

Rep Range: 5R
Tempo: 3 second pause at the top of each rep
Modification: banded or machine assisted 
OR you may sub with wide lat pulldown 

Target Muscle Groups: back, lats 
[please note; this is a compound movement so you will be utilizing multiple muscle groups at once]

*band or machine assisted, bodyweight, or weighted- be consistent and progress as appropriate from week to week 

Set Up: 
- use a bench or chair to reach your hands up to the bar if needed
- grip the pull up bar with a pronated grip, shoulder width apart [thumbs wrapped under the bar] 
* [step each foot into the band (if you are using the band)]
- extend your legs and arms and allow your body to hang from the bar in a hollow position, feet slightly in front of your torso, or bend your legs and cross your feet behind you
- think about pointing your armpits forward- break the bar with your hands and contract your lats
- squeeze your glutes, pull belly button to spine and brace your core [‘brace for a punch’ and create a “hollow” position]
- keep a neutral head, neck, and spine
- control the movement through your lats

Execution: 
- depress your scapula 
- bend your elbows and think about driving them down into the ground
- pull your chest to meet the bar 
- as you pull yourself up, keep your elbows in front of your shoulders, think about breaking the pull up bar in half and use your lats to initiate the pull
- contract your lats/back when your chin is above the bar
- extend your arms and lower your body away from the bar with control
- be sure to fully extend your arms between reps, reset scapula 
- keep your wrists straight

Pull Ups

Rep Range: 6-10R each side
Tempo: steady
Target Muscle Groups: chest

Set Up: 
- grip a dumbbell in one hand, pronated grip
- sit on the seat of the flat bench 
- lie back in a supine position, press your back into the bench, plant your feet on the ground 
- lift the dumbbell and extend your arm to position the dumbbell over your chest
- tuck your pinky forward, just slightly 
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- bend your arm so your elbow travels ~45 degrees from your torso 
- lower the dumbbell to one side, in line with your chest
- lower to at least a 90 degree bend in your arm 
- extend your arm and press the dumbbell over your chest again 
- contract your chest 
- keep wrist pinned straight, knuckles facing the ceiling

Single Arm Flat Bench Dumbbell Chest Press

Rep Count: 5R 
*every 10 seconds*
Tempo: steady, explosive 
Modification: dumbbell supinated grip bent over row 

Target Muscle Group: upper/mid back, lats 

Set Up: 
optional: loop a long loop band around each end of the band, step on the band to pin it to the ground
- grip the barbell with a supinated grip, shoulder width apart
- extend your arms down in front of your torso
- squeeze your glutes, set a neutral pelvis position 
- push your hips back, slight bend in your knees
- bend your torso forward so your chest is facing the ground
- extend your arms down so the bar is directly under your chest
- keep a flat back and a neutral head, neck, and spine 

Execution: 
- retract your scapula
- bend your elbows, drive your elbows towards your hips
- row the bar to your chest
- contract your mid back, lats
- extend your arms and lower the bar towards the ground and under your chest again

Banded Supinated Grip Barbell Bent Over Row (band optional)

Rep Range: 12-15R 
Tempo: steady 

Target muscle group: chest

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

Execution: 
- bend your arms, allow your elbows to travel ~45 degrees from your torso 
- lower the dumbbells to either side of your chest, to at least a 90 degree bend in your arms
- extend your arms and press the dumbbells over your chest again 
- contract your chest at the top of the rep
- keep wrists straight, knuckles facing the ceiling

Incline Neutral Grip Dumbbell Chest Press

Rep Range: 12-15R each side
Tempo: steady 
Modification: standing dumbbell bicep curls

Target muscle groups: biceps 

Set Up: 
- attach a single arm handle to one side of the cable and position it low
- step in front of the cable, face away 
- grip the handle with one hand, supinated grip
- step away from the cable 2-3 steps
- extend your arm down by your side, pin your elbow by your side
- keep your traps down, shoulders back 
- stand tall
- squeeze your glutes, set a neutral pelvis

Execution: 
- dig your elbow into your side
- bend your arm and curl the handle towards your delt on one side
- contract your bicep
- keep elbow pinned and extend your arm as you lower the cable towards the ground again 
- be sure to fully extend your arm between each rep

Single Arm Cable Bicep Curls (facing away)

Rep Count: 20R
Tempo: steady, explosive 

Target muscle group: mid/low back

Set Up: 
- set your bench to a 45-60 degree incline 
- grip a dumbbell in each hand, neutral grip 
- straddle the seat of the bench and press your torso into the back pad of the bench 
- drive your hips into the bench, squeeze your glutes, set a neutral pelvis position 
- extend your arms down on either side of the bench, dumbbells directly under your delts
- pin a slight bend in your elbows 
- tuck your chin
- keep hips glued to the pad

Execution: 
- retract your scapula
- lead with your elbows and row the dumbbells back, towards your hips on either side
- lift your chest slightly off of the bench 
- contract your mid back, lats, and low back 
- bring your chest to the bench again, lower the dumbbells towards the ground
- keep this one fluid and steady movement

Chest Supported Dumbbell Crescent Row

Compound Set

4/3 UPPER BODY B (Back, Chest, Biceps)

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

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!

4/3 UPPER BODY B (Back, Chest, Biceps)

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