Name: Playbook - Sam Sweeney - 5/26 Chest, Light Back
Uploaded: 2026-06-17T00:04:47.597Z
Duration: 60 min
Description: 5/26 Chest, Light Back

I can feel my chest get stronger every week! What was hard a few weeks ago is now starting to become easy.

Cara

Melissa

Vanessa

Those supinated floor presses were surprisingly tough…which is great because I LOVE a challenge 😎

Megan

Denise Hofer

This programming is making me love chest days!

Katie

April

Caitlin Sparks

Getting training in early today! Early bird gets the pump 🦅 💪

Kody Young

Kimmy

Never truly felt my chest until sweeny workouts 🔥

Veronica

Chris

Lakshmi Neelesh Nimmagadda

Marsha Ross

Finally picked up a barbell today after 10 weeks of golfers elbow 😭😭😭 I am happy!

Megan Laudick

Michelle

Devon Dercole

My chest is on fire!! One of the best chest days in awhile for me 👏🏼👏🏼🔥

Allie Caruso

Stacey

Those inverted rows pretty much kicked my butt!! 😳

Brittany

Unless I am missing it, having a way to track weights lifted would be a major improvement

Wesley

Brette

Janelle

Lacey

If I didn’t have boobs before I do now 😜💪🏻🔥

Channing

Sara

Will definitely be feeling this one tomorrow.

Marilyn

Audi

Not a fan of those Sven ISO Holds....don't feel it in chest muscles.   And inverted rows so rough because just not strong enough for them😔 A different suggested modification might make it not such a brain f**k! Lol

Michelle 

🔥🔥🔥🔥❤️❤️❤️❤️💪💪💪💪

Jean

Okay I can still barley walk from Tuesday’s leg day, and I already know this is gonna hurt tomorrow😂😂💪🏼

Shannon Smolinski 

Yvette

Sarah

“LIGHT” back?!! Those inverted rows were killer in the best way

Teagan

Victoria

Nani

Chest just getting bigger ain’t mad about it 😈😛😛

JulieAnn

ISO holds today were not my friend ..😫

Alli

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 hold at the bottom of each rep] 
1B. Flat Bench Dumbbell Chest Press: 4S/8-10R 

2. Bench Press: 6S/6R [30 seconds rest between sets] 

Compound Set: 
3A. Inverted Row: 3S/5R feet elevated drop 10R feet on the ground [drop set, every set] 
3B. Single Arm Machine Reverse Fly: 3S/8-10R each side [3 second hold at the top of each rep]

Triset: 
4A. Landmine Kneeling Sven Press: 3S/5R drop 10R [drop set, every set] 
4B. Single Arm Supinated Floor Press: 3S/8-10R each side [3 second hold at the top of each rep] 
4C. Landmine Kneeling Sven Press Hold: 3S/Failure

5/26 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: 6R 
Tempo: steady 
Modification: decline dumbbell chest press

*30 seconds rest between sets

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 the 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)*

Execution: 
- keep full body tension (break the bar) 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 just under your chest [think about rowing the bar into your chest, this will help keep tension in your posterior chain to support the press]
- tap the bar to your chest]
- 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.

Barbell Bench Press

Rep Count: 5R feet elevated drop 10R feet on the ground
Tempo: steady 
Modification: 5R legs straight on the ground drop to 10R legs bent, feet planted on the ground. 

Set Up:
- position the barbell on a rack so you are able to grip the barbell with straight arms, from underneath the bar
- set a bench or box in front of the bench, far enough away for you to elevate your feet with straight legs while gripping the barbell. 
- slide yourself under the barbell in a supinated position [chest up] 
- position your chest under the barbell
- extend your arms and grip the barbell with a pronated grip. [shoulder width or slightly further apart] 
- extend your legs, raise your hips and levate your feet on the bench or box in front of you
- squeeze your glutes and brace to keep your hips pinned in line with your legs and torso. 

Execution
- retract your scapula and pull your chest up to meet the bar 
- elbows should be slightly tucked below your shoulders at the top of the rep. [wrists straight]
- contract your mid/high back at the top of each rep
- lower  your body with control until your arms are extended again. 
- complete 5 reps with your feet elevated on the bench/box. 
- keep both hands gripping the bar and step each foot off of the bench and on to the ground. 
- keep your legs extended and hips in line
- drive your heels through the ground and complete 10 reps more with your feet on the ground.

Inverted Row [drop set, every set]

Rep Range: 8-10R each side 
Tempo: 3 seconds hold at the top of each rep
Modification: dumbbell reverse fly

Set Up: 
- position yourself on the reverse fly machine, chest pressed against the pad, and feet planted firmly on the floor 
- hug the bench with the non working arm.
- on the working side, hand should be just below the shoulders when grabbing the handle
- grip the handle with a neutral grip. 
- brace and drive your feet through the floor 
- lock in a slight bend in your elbow 

Execution:
- retract your scapula
- pull the handle back
- stop when the handle is in line with your rear delt. 
- contract your mid/high back on one side, hold for 3 seconds. 
- release with control.

Single Arm Machine Reverse Fly

Compound Set

Rep Count: 5R drop 10R 
*drop the weight by 20-50% 
Tempo: steady 
Modification: kneeling plate Sven press, dumbbell flat bench hex press 

*if you do not have a landmine attachment, simply position one end of the barbell in the corner of a room. 

Set Up: 
- position the barbell in a landmine attachment
- load the other end of the barbell with appropriate weight. 
- face the end of the barbell and get down into a high kneeling position. 
- grip the end of the barbell with both hands and lift the bar to your chest
- push the palms of your hands into the bar to grip it and contract your pecs. 
- lock your hips in and contract your glutes [keep hips in line with your torso]
- position your chest up towards the end of the barbell [knees positioned under the end of the barbell] 

Execution: 
- squeeze the barbell with both hands and contract your chest, hold this tension
- press the end of the barbell up and away from your chest. 
- follow the path of the barbell as you press, the end of the barbell should be in line with your high chest at the top of the rep. 
- contract your chest
- tuck your elbows back by your sides as you lower the end of barbell back to your high chest

Kneeling Landmine Sven Press

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

Set Up: 
- get on the ground in a supine position [chest up] 
- bend your knees and plant your feet on the ground. 
- grip a dumbbell in one hand with a supinated grip. 
- position the barbell over your chest on one side. [supinated grip- palm up] 

Execution: 
- bend your elbow as you lower the dumbbell 
- lower the weight until your tricep taps the floor, elbow should be below your shoulder at the bottom of the rep. 
- keep a supinated grip as you extend your arm and press the weight back up and over your chest. 
- contract your pec at the top and hold the tension for 3 seconds.

Single Arm Supinated Grip Floor Press

Time: Failure
Tempo: iso hold 
Modification: kneeling plate Sven iso hold, or flat bench dumbbell hex press hold. 

*if you do not have a landmine attachment you can position one end of the barbell in a corner of a room in the same way. 

Set Up: 
- position the barbell in a landmine attachment
- load the other end of the barbell with appropriate weight. 
- face the end of the barbell and get down into a high kneeling position. 
- grip the end of the barbell with both hands and lift the bar to your chest
- push the palms of your hands into the bar to grip it and contract your pecs. 
- lock your hips in and contract your glutes [keep hips in line with your torso]
- position your chest up towards the end of the barbell [knees positioned under the end of the barbell] 

Execution: 
- squeeze the barbell with both hands and contract your chest, hold this tension
- press the end of the barbell up and away from your chest. 
- follow the path of the barbell as you press, the end of the barbell should be in line with your high chest at the top of the rep. 
- contract your chest and hold this position until you cannot.

Kneeling Landmine Sven Press Iso Hold

Triset

5/26 Chest, Light Back

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

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

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!!

5/26 Chest, Light Back

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