Name: Playbook - Sam Sweeney - 5/13 Chest, Triceps (sprints- DELOAD)
Uploaded: 2026-06-17T00:04:40.712Z
Duration: 75 min
Description: 5/13 Chest, Triceps (sprints- DELOAD)

Shoulders have been feeling a lot stronger to support these chest day moves!!

Megan

Lorena

Elaine Rondon

Porchia

Still feeling very blah.  But dot it done!  Thankful for deload

Regina

JAIME

Amazing💪🏾👏🏾👏🏾👏🏾👊🏾

Kimmy

Annie

Kimberly R

Happy Wednesday! 

DELOAD WEEK

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: 1S/10-20R
b. Banded Y Raise: 1S/10-20R

(Optional) Buy In: Dead Ball Chest Slam Jump Back: 1 minute AMRAP

1. Primary: Flat Bench Dumbbell Chest Press: 3S/8-12R 

2. Alternating Neutral Grip Incline Chest Press: 3S/20R total

3a. Single Arm Cable Tricep Overhead Extensions: 3S/8-12R 
3b. Dumbbell Tricep Kickbacks: 3S/12-15R

4. Flat Bench Dumbbell Chest Fly: 2S/20R

(Optional) Cash Out: Sprints: 6S/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: 20R total
Tempo: steady

Target muscle group: chest

Set up:
- set your bench to a ~45-60 degree incline
- grip a dumbbell in each hand, neutral grip 
- sit on the bench, press your mid 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: 
- keep one arm extended
- bend your other arm so your elbow travels ~45 degrees from your torso 
- lower the dumbbell to one side of your chest, to at least a 90 degree bend in your arm
- extend your arm and press the dumbbell over your chest
- contract your chest
- alternate each arm, each rep

Alternating Neutral Grip Incline Chest Press

Rep Range: 8-12R 
Tempo: steady
Modification: single arm dumbbell overhead extensions

Target muscle group: triceps

Set up:
- use no attachment, and position one side of the cable low
- step in front of the cable, facing away 
- grip the knob of the cable with a neutral grip 
- extend your arm overhead, pin your elbow over your shoulder 
- take one step forward, tuck your ribs down 

Execution: 
- bend your arm and lower the cable behind your head
- lower the cable to a 90 degree bend in your arm
- pull the cable and extend your arm overhead again, contract your tricep
- keep elbow pinned over your shoulder

Single Arm Cable Overhead Tricep Extensions

Rep Range: 12-15R 
Tempo: steady

Target muscle group: triceps

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- stand with feet hip width apart
- push your hips back, slight bend in your knees, bend your torso forward so your chest faces the ground
- keep a flat back 
- bend your arms at a 90 degree angle and raise your elbows in line with your torso

Execution: 
- extend your arms and kick the dumbbells straight back 
- contract your triceps
- bend your arms and return to the start position 
- keep elbows in line with your torso

Dumbbell Tricep Kickbacks

Compound Set

Rep Count: 20R
Tempo: steady 

Target muscle group: chest

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 and position the dumbbells over the center of your chest 
- pin a slight bend in your elbows 
- tuck your ribs

Execution: 
- lower the dumbbells towards the ground on either side of your chest
- lower until dumbbells are in line with your torso
- raise your arms and bring the dumbbells over the center of your chest again 
- contract your chest

Flat Bench Dumbbell Chest Fly

Walk

Jog/Run

Sprint

(Optional) Cash Out: Sprint Intervals

5/13 Chest, Triceps (sprints- DELOAD)

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

Jennifer

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

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)

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 🥰❤️‍🔥

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!

5/13 Chest, Triceps (sprints- DELOAD)

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