Name: Playbook - Sam Sweeney - 5/16 Back, Light Chest
Uploaded: 2026-06-17T00:04:47.641Z
Duration: 60 min
Description: 5/16 Back, Light Chest

Didn’t have the best focus today, but got it in and done nonetheless 💪🏼 having a plan to follow on days like this is so helpful!

Cara

Shaking so much during the iso hold 🔥 whew

Loved the touch and go deadlifts with a 30sec rest!! Such a good mid set!!

Sammi

Katie

Em bhhgffffff

Really really loving these long iso holds!! Feeling so great 💪🤩

Megan

Andrea

Loved that layout, the 6s of deallifts with a 30S rest were something else 🔥🤤

Denise Hofer

Michelle Correa

Gorilla rows are my favorite! 🦍 Building them donkey Kong backs!

Kody Young

I absolutely love these workouts and this format!!!!!! Feeling stronger than ever!!!

Nani

Brittney

Amazing my back was feeling it as i left gym ☺️

Jacqueline

Kimmy

Whitney Carrington

Cristina

Monica

Sarah Arnett

Loved the cardio burst at the beginning of the workout. These wods are 🔥

Veronica

Brittany

Olga

Stacey

Alli

Back again with the cardio deadlifts 🥴

Hannah Devore

Will Price

Erika

Mia Arrowsmith

Best back workout I have had in a minute!!! 🙌🏼

Those iso holds had me shakin like a leaf 😂🔥

Lacey

Kate

Great way to start off the week, happy Monday crew 💪🏼

Gloria

Damn those deadlifts and pull-up hold to failure 🥵🔥😬

Audi

Yvette

Jean

I REALLY liked this one!! 🔥 I’ll be saving it for another time!

Trying to switch my schedule to 530am workouts. LOVED IT

Taylor

Victoria

Kenia

Lakshmi Neelesh Nimmagadda

Kate Wolf

Amazing back & light chest workout today! It pushed me in just the right way 💪🏻🔥

Channing

Ashley

Happy Monday!

The training day overview is listed at the top of the page after you hit ‘start now’.

Warm Up: foam roll, upper body warm up and activation routine B from app.

Back, Light Chest: 

Pre Exhaust Set: 
1A. Cable Rope Straight Arm Pulldowns: 4S/10R [3 second iso hold at the top of each rep]
1B. Barbell Bent Over Row: 4S/8-10R 

2. Touch and Go Deadlifts: 6S/8R [every 30 seconds] 

Compound Set: 
3A. Flat Bench Neutral Grip Chest Press: 3S/5R drop 10R [drop set, every set]
3B. Single Arm Cable Bent Forward Chest Fly: 3S/8-10R each side [3 second iso hold at the top of each rep]

Triset: 
4A. Lat Pulldown: 3S/5R drop 10R 
4B. Single Arm Gorilla Row: 3S/8-10R each [3 second iso hold at the top of each rep] 
4C. Pull Up Iso Hold: 3S/F

5/15 Training Day Overview

Rep Range: 10R 
Tempo: 3 second iso hold at the top of each rep 
Modification: Banded straight arm pulldown. 

Set Up: 
- attach the cable rope and position it high
- face the cable and grip the ends of the rope attachment. 
- step away from the cable 2-3 steps. 
- keep a neutral spine and lean your torso forward towards the cable. 

Execution: 
- lock in a slight bend in your elbows. 
- depress your scapula and pull the rope down, towards your quads. 
- squeeze your elbows to your sides and contract your lats. 
- contract your lats and hold for 3 seconds
- release the rope with control until your arms are fully extended towards the cable again.

Cable Rope Straight Arm Pulldown

Rep Range: 8-10R 
Tempo: steady 
Modification: Dumbbell bent over row 

Set Up: 
- set a barbell on a rack at just below knee height. 
- grip the barbell with a pronated grip, equal distance from the knurling on each side [a thumbs distance in from the knurling on each side is a good starting place, adjust to fit you] 
- lift the barbell off the rack and take 2-3 steps back, take a hip width stance. 
- lock in a slight bend in your knees. 
- keep a neutral spine, hinge at your hips, and bend your torso forward so your chest is facing the ground [the further bent over you are, the more core support you will need] 

Execution: 
- retract your scapula and drive your elbows back towards your hips. 
- row the barbell to your mid chest, elbows should flare about 45 degrees from your torso. 
- contract your mid back 
- lower the barbell with control until your arms are extended. 
- keep control of each set, fight to keep the torso from swaying or swinging.

Barbell Bent Over Row

Pre Exhaust Set

Rep Count: 8R
Tempo: steady 
Modification: dumbbell, kettlebell, or trap bar deadlifts. 

**30 seconds rest between sets

***Modify the touch and go by resetting between each rep. 

Set Up: 
 - load the bar with an appropriate weight for the rep count. 
- position the bar so it is in line with/above “mid shoelace “
- take a hip width stance or slightly inside. (feel free to play around with stance, your mobility will play a large role in the width of your stance)
- create a tripod foot with your feet (think about connecting/pressing through the base of your big toe, little toe, and heel) 
- with a neutral spine, hinge (push) the hips back and bend forward to grip the barbell. 
- grip the barbell with a pronated grip (feel free to use straps), hook grip, or an under/overhand grip. (Use a “death grip” on the bar)
- grip should be just outside of the hips
- activate the lats by depressing the scapula (shoving them down and pinning them there) and think about breaking the bar around your body to create tension.
*as you do this the bar should be pulled right up to your shins.
- keep head/neck/spine neutral

Execution: 
- take a bracing breath, expand your core 3D
- keep a neutral spine, and press your feet through the ground. 
- leg press the weight up until the bar is at knee level 
- as soon as the bar reaches the knees use the torque snap your hips in and stand the rest of the way. (think about your knees externally rotating, but don’t actually rotate, and push the hips in)
- contract the entire posterior chain and keep it tight, make sure to reach full hip extension at the top of the rep, but don’t hyperextend through the low back
- lower the bar with control, keep the bar as close to your body as possible. 
- allow the bar to tap the ground at the bottom of the rep but do not reset, hold tension throughout the entire set.

Touch and Go Deadlifts

Rep Count: 5R drop 10R [drop set, every set] 
*drop the weight by 20-50% for your drop set. 
Tempo: steady 

Set Up: 
- position both sets of dumbbells on the ground in front of your flat bench. 
- grip the heavier set and sit on the edge of the flat bench. 
- rest the dumbbells on your quads and rock back to position the dumbbells over your chest, neutral grip [palms facing in] 
- plant your feet on the ground so your toes are in line with your knees, keep a tight posterior chain. 

Execution: 
- keep your elbows close to your sides as you lower the dumbbells to each side of your chest. 
- lower as far as you are able to while keeping control in your pecs. 
- elbows should be close to your sides at the bottom of the rep.
- feel the full stretch through your chest 
- drive your feet through the ground and press the dumbbells back up and over your chest. 
- complete 5 full reps with the heavier set of dumbbells before dropping the weight and completing 10 reps more with good form.

Flat Bench Neutral Grip Chest Press

Rep Range: 8-10R each side 
Tempo: 3 second iso hold at the top of each rep 
Modification: decline bench single arm chest fly 

Set Up: 
- attach a single arm cable attachment and position one side of the cable just slightly above halfway. 
- stand facing 90 degrees from the cable and grip the handle with the hand closest to the cable 
- side step away from the cable [if you are able to hang onto the other side of the cable for stability, great. If not, brace and stabilize through your stance. 
- keep a neutral spine and bend your torso forward [~45 degrees] 
- allow the arm gripping the cable to extend out towards the direction of the cable but lock in a slight bend in your elbow. 
- brace your core and keep your hips square forward. 

Execution: 
- pull the handle down and across your chest until it is in line with the center of your chest. 
- hold the contraction on on your pec on the working side for 3 seconds
- release the cable with control until your arm is extended back towards the cable again. 
- repeat on the other side.

Single Arm Bent Forward Cable Chest Fly

Compound Set

Rep Count: 5R drop 10R [drop set, every set]
*drop the weight by 20-50% for your drop set
Tempo: steady 
Modification: banded lat pulldown [15R or drop from heavier band to lighter band]

Set Up:
- position yourself on the lat pulldown machine so you are seated at the edge of the seat and your knees are press up into the pad [drive the balls of your feet through the ground, flexing the calves]
- grip the bar with a pronated grip [shoulder width] 
- keep a neutral spine and lean the torso back just slightly [chest facing the bar]- hold this position. [think ribs down]

Execution:
- pull the bar or handles towards your chest by depressing the scapula, and driving the elbows straight down 
- release with control until your arms are fully extended.

Lat Pulldown

Rep Range: 8-10R each side 
Tempo: 3 second iso hold at the top of each rep 

Set Up: 
- position you dumbbell in front of a bench/lat pulldown seat, on the ground in between your legs
- get into a wide stance over the dumbbell
- keep a flat back and bend your torso forward until your chest is facing the ground, keep a slight bend in your knees. 
- stabilize your stance by placing one hand on the bench in front of you. 
- reach the other hand down to grip the dumbbell on the floor with a neutral grip

Execution: 
- retract and depress your scapula as you row your elbow back towards your waist
- squeeze you elbow in tight to your side at the top of the rep 
- contract your lat and hold for 3 seconds 
- release the dumbbell all the way back to the floor with control, until your arm is fully extended.

Single Arm Dumbbell Gorilla Row

Time: F [shoot for at least 15  seconds- even if you have to use assistance to maintain form] 
Tempo: iso hold 
Modification: use assistance of bands or machine, or perform inverted row iso holds to failure. 

*Failure means that you will hold as long as you are able, lowering as slowly as possible, until your arms are extended. 

** feel free to use assistance on this**

Set Up: 
- use a bench to position yourself on a pull up bar. 
- grip the bar with a pronated grip, just outside shoulder width. 

Execution:
- jump yourself up to the bar, get your chest to the bar however you can
- tuck your elbows to your sides, use your lats. 
- squeeze the glutes and brace your core
- hold this position as long as you can, drop until your arms are extended, count entire hold.

Pull Up Iso Hold

Triset

5/16 Back, Light Chest

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

Porchia

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

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

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!!

Lorena

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

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!!

5/16 Back, Light Chest

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