Name: Playbook - Sam Sweeney - 5/19 Chest, Light Back
Uploaded: 2026-06-17T00:04:47.626Z
Duration: 60 min
Description: 5/19 Chest, Light Back

Cara

That triset was 🔥!! Especially those Sven holds ❤️‍🔥

Megan

Jennifer

Sarah

Morgan

Denise Hofer

Enjoyed the back in between chest workouts

Amber

Amazing as usual. Chest has not always been my favorite but this split is slowly changing my mind!

Katie

Nyjah

Ashley

I really love this!  I’m really feeling the pump in my upper body and seeing the difference😊💪🏽👏🏾

Kimmy

Kayleigh B

Kristina

ISO holds at the end felt so heavy but they were only 5#. 🤪

Jenn

Deirdre bardolf

I think I jest went from a B to a DD with that chest workout😅😂

Christina

Killer chest and back pump! Was able to get a lift in with my father-in law while in Chicago. One my favorite traditions we do when we are together!! 💪

Kody Young

Loved that one!love those quick sets of 6

Chris

Veronica

Great chest/back day. My ass cheeks are still sore from the other day omg 😲 ouch 😫.

Nicole

This was so good! Love it!
💥🔥💥🔥

Mia Arrowsmith

Just what I needed to get me out of the days slump.

Lacey

Ashley Laas

Anne

Gloria

Audi

Yvette

Wasn’t expecting that !!! Loved it 🥰

Tamara

That’s how you get the lift boob job lol 😂

JulieAnn

Ain't nothin' light about that back... 🤣

Lakshmi Neelesh Nimmagadda

Channing

I know it was chest day but the back pump 😘🤌🏼

Megan Laudick

And I was going to hit snooze this morning… so glad I did not! ❤️

Alli

A good chest burn to start this Thursday!

Leslie

Sara

Happy Thursday! 

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 A from app.

Chest, Light Back: 

Pre Exhaust Set: 
1A. Push Ups: 4S/5R [3 second pause at the bottom of each rep] 
1B. Flat Bench Dumbbell Chest Press

2. Barbell Floor Press: 6S/8R [30 seconds rest between sets] 

Compound Set: 
3A. Close Grip Landmine Row: 3S/5R drop 10R [drop set, every set] 
3B. Single Arm Cable Low Reverse Fly: 3S/8-10R each side [3 second hold at the top of each rep] 

Triset: 
4A. Incline Bench Dumbbell Chest Press: 5R drop 10R [drop set, every set] 
4B. Incline Bench Single Arm Supinated Grip Low Fly: 3S/8-10R each side [3 second iso hold at the top of each rep] 
4C. Standing Sven Iso Hold: 3S/F

5/19 Training Day Overview

Rep Range: 5R 
Tempo: 3 second hold at the bottom of each rep 
Modification: incline push ups [hands on bench, feet on ground] or push ups on knees. 

Set Up: 
- position yourself in a high plank/push up position, hands just outside of the chest. 
- squeeze the glutes and quads simultaneously and push your mid back through your scapula. 
- hold the “hollow hold” position to secure the brace. 

Execution: 
- bend the elbows below the shoulders [~45 degree angle from the torso]
- lower the chest towards the ground
- hover your chest about 1” from the ground and hold the stretch in your chest for 3 seconds. 
- drive palms and toes through the ground and press yourself up into the high plank position. 
- your body should lower and rise in a straight line [watch for “worming”, the hips rising faster than the chest or vice versa.]

Push Ups

Rep Range: 8-10R 
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand 
- sit on the edge of a flat bench and rest the heads of the dumbbells on your quads
- kick each leg up as you rock back and place your back on the flat bench
- as you kick the dumbbells up, position them over your chest and lie back on the flat bench. 
- plant your feet firmly on the ground. 

Execution: 
- bend your elbows and lower the dumbbells to a ~90 degree bend in your arms or just below. 
- elbows should be at a 45 degree angle from your torso, knuckles facing the ceiling at the bottom of the rep with a full stretch across your chest. 
- drive your feet down through the ground and press the dumbbells back up and over your chest
- dumbbells should be in line with your front delts at the top of the rep. 
- contract your chest. 
- keep knuckles facing the ceiling and wrists straight. 
- do not clang your dumbbells together at the top of the rep.

Flat Bench Dumbbell Chest Press

Pre Exhaust Set

Rep Count: 8R
Tempo: steady 
Modification: dumbbell floor press

**30 seconds rest between sets

Set Up: 
- rack the barbell low so you are able to reach and un rack while lying on the ground. 
- lie under the barbell in a supine position. 
- grip the barbell with a pronated grip, about a thumbs distance in from the knurling on each side. 
- extend your legs or bend your knees and plant your feet on the ground.
- un rack the barbell and position it over your chest. 

Execution: 
- bend your elbows below your shoulders and at a 45 degree angle from your torso. 
- lower the barbell towards your chest until your triceps tap the floor. 
- extend your arms and press the barbell back over the chest. 
- contract your chest
- keep knuckles facing up and wrists straight.

Barbell Floor Press

Rep Count: 5R drop 10R [drop set, every set] 
*drop the weight by 20-50% 
Tempo: steady 
Modification: close grip seated cable row, dumbbell gorilla row.

*if you do not have access to a landmine attachment, you can wrap the end of a barbell with a towel and place it in the corner of a room/rack 

Set Up: 
- attach the barbell to the landmine attachment
- load the bar with appropriate weight on one end of the barbell. 
- grab the close grip cable attachment 
- face away from the landmine attachment  and straddle the barbell 
- place the center of the close grip attachment under the barbell and grip the handles with each hand [or you may grip the barbell with both hands, overlapping your grip or intertwining your fingers] 
- depress your scapula to activate your lats. 
- lift the weight off of the ground
- bend your torso forward at  ~45-60 degree angle, push your hips back and bend your knees just slightly. 

Execution: 
- retract your scapula and drive your elbows towards your waist as you row the barbell to the center of your chest
- tuck your elbows in at the top of the rep and contract your lats. 
- release the weight with control until your arms are fully extended towards the ground again. 
- make sure to depress your scapula before each rep to ensure lat activation.

Landmine Close Grip Row [drop set, every set]

Rep Range: 8-10R each side
Tempo: 3 second hold at the top of each rep. 
Modification: single arm dumbbell low reverse fly

Set Up: 
- position one side of the cable machine low, no attachment
- stand facing the cable and grip the knob of the cable with one hand. 
- step away from the cable 3-4 steps. 
- keep a neutral spine and bend your torso forward so your chest is facing the ground. 
- extend your arm down and position the knob of the cable below your shoulders
- lock in a slight bend in your elbow
- get into a wider than hip width stance, and brace this position by resting your supporting hand on the same knee.

Execution: 
- keep your scapula depress and pull the cable back towards your hips and at a 45 degree angle from your torso
- fly the weight back until the knob of the cable is in line with your torso
- contract your lat/mid back/rear delt and hold this position forhipsconds. 
- release the weight and lower your arm back towards the ground.

Single Arm Cable Low Reverse Fly [neutral grip]

Compound Set

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

Set Up: 
- set up on a high incline bench [60-70 degrees] 
- position 2 pairs of dumbbells in front of the bench. 
- grip the heavier pair of dumbbells in each hand and sit on the bench. 
- press your back into the bench and plant your feet on the ground. 
- lift the dumbbells and position them over your chest. 
- use a pronated grip but tuck your pinkies just slightly 

Execution: 
- bend your elbows below your shoulders and ~45 degrees from your torso
- lower the dumbbells until your arms reach a 90 degree bend [or just below] 
- feel the full stretch across your pec before extending your arms and pressing the dumbbells back up and over your chest. 
- contract your pecs. 
- complete 5 reps before dropping to the lighter pair of dumbbells for another 10R

High Incline Chest Press [drop set, every set]

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

Set Up: 
- set up on a high incline bench [60-70 degrees] 
- grip one dumbbell in one hand
- press your back into the bench and plant your feet on the ground. 
- lift the dumbbell and position it over your chest, supinated grip. 
- lock in a slight bend in your elbow

Execution: 
- lower the dumbbell out to your side so the dumbbell is lower than your shoulder. 
- feel the full stretch in your pec on one side
- fly the dumbbell up and over the center of your chest
- contract your pec and hold for 3 seconds.

High Incline Bench Single Arm Low Chest Fly [supinated grip

Time: Failure 
Tempo: iso hold 

Set Up: 
- pick up a single plate or choose to use two plates and press them together. 
- position your palms on either side of the plate and press the heels of your palms into the center of the plate, contract your chest
- extend your arms forward and position the plate in line with the center of your chest. 

Execution: 
- tuck your ribs and squeeze your glutes to brace 
- continue to press your palms into the plate and squeeze to hold the contraction in your chest as long as you are able. 
- if the tension creeps up into your traps, drop the plate.

Standing Sven Iso Hold

Triset

5/19 Chest, Light Back

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

Porchia

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

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

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!

5/19 Chest, Light Back

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