Name: Playbook - Sam Sweeney - 5/30 Back, Light Chest
Uploaded: 2026-06-17T00:04:47.582Z
Duration: 65 min
Description: 5/30 Back, Light Chest

Cara

Back is my least favourite to work on but you are making me like it more 🔥

Surprised myself again and was able to do the banded deficit push ups 🥲 y’all out here getting me strong and shit. I love it. 🥹

kimandkairi

That controlled eccentric lat work…ALL THE YES 👏👏👏

Megan

Lisa

Flavia

If this workout is any indication, this week is going to be 🔥☠️!

Katie

Kristy Conger

Connie

Stephanie

DeAnna

Those back extension crecent rows got me feeling the burn! ☠️ 🔥

Kody Young

Ashley Greeley

Alice

Tianna

Shannon Smolinski 

Loved This one!! 
Best back burner in awhile!  🔥

Heather

Adrianny

Sooo good— the finisher extensions. 🤘🏻

Sasha

Kimmy

Those back muscles are poppin’ 💪🏽

Rikki Meilleur

Had a nasty stomach bug this weekend. Felt well enough to workout and crushed this smooth chest/back day💪🏻

Lacey

Substituted the Murph workout today in memory of all who have served💕 thank you for our freedom. And thanks to this program was able to do the full thing, only substituted some pull-ups with jump pull ups. Could have never done that prior to the awesome programming!

Good one 💪🏼 Loved the 20/15/12/10/8. 🔥

Steve

First full gym workout after vacation. Did not disappoint! 🔥

Tiffany

Quetzali 

Janelle

Mia Arrowsmith

Hope everyone has a great Memorial Day! Freedom isn’t free. Grateful is an understatement. 🇺🇸❤️

Gloria

Lakshmi Neelesh Nimmagadda

Anne

Sara

I’m challenged, every exercise, every time. Form matters over all so Sam’s videos are key for helping me improve my form!

Barbara

Memorial Day ❤️🤍💙 Back day says it best … #veterans bent on very backwards for our country 🇺🇸

Alli

Megan Laudick

JulieAnn

Nani

Kelly

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 Pulldown: 4S/5R [5 sec slow eccentric] 
1B. Barbell Bent Over Rows: 4S/8R 

2. Lat Pulldown: 5S/20R, 15R, 12R, 10R, 8R [1 minute rest between sets] 

Compound Set: 
3A. Hip Banded Push Up [Feet Elevated]: 3S/6-8R
3B. Flat Bench Dumbbell Chest Fly: 3S/8-10R [3 second slow eccentric each rep] 

Compound Set: 
4A. Pull Ups [weighted or assisted/banded]: 3S/8R, 6R, 4R 
4B. Motorcycle Cable Row: 3S/8-10R [3 second slow eccentric each rep] 

5. Back Extension Crescent Row: 5S/5R [every 10 seconds]

5/30 Training Day Overview

Rep Range: 5R 
Tempo: 5 second slow eccentric on 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 Pulldowns

Rep Range: 8R 
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: 
Set 1. 20R
Set 2. 15R
Set 3. 12R
Set 4. 10R
Set 5. 8R 
Tempo: steady
Modification: banded lat pulldown

*1 minute rest between sets. Or if you are working out with a partner use the ‘I go, you go’ method and simply do your set as soon as the other person finishes theirs. 

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 wide with a pronated grip [wider than shoulder width] 
- keep a neutral spine and lean your torso back just slightly [chest facing the bar]- hold this position. [think ribs down]

Execution:
- depress your scapula and drive your elbows straight down
- pull the bar to your chest
- contract your lats [wrists should be straight at the bottom of the rep and elbows pointing down. 
- release the bar with control until your arms are fully extended.

Wide Lat Pulldown

Rep Range: 6-8R
Tempo: steady 
Modification: no band, and/or drop to your knees or choose incline push ups. 

Set Up: 
- grab a large loop band and use the pins of the barbell rack to secure the band on each side of the rack. 
- position a plate [2-4”] behind the band, enough distance away so the band can be pressing on your low back/hips, and your feet can be elevated on the plate. 
- position yourself underneath the band so the band lays just above your glutes, across your hips. 
- elevate your feet on the plate and plant your hands on the ground just outside of your chest (slightly wider than shoulder width)
- contract your glutes and quads simultaneously to keep your hips from falling. 
- push your mid back through your scapula to help hold the brace

Execution: 
- bend your elbows below your shoulders [~45 degrees from your torso] 
- lower your chest to the ground [tap the ground or get as close as you are able to with good form] 
- drive your hands through the ground as you press up into the start position. 
- contract your chest
- do not lose control throughout reps, keep hips stabilized and in line with your torso.

Hip Banded Push Ups [Feet Elevated]

Rep Range: 8-10R 
Tempo: 3 second eccentric 

Set Up: 
- grip a dumbbell in each hand
- sit on the edge of a flat bench
- lie back on the flat bench, chest up
- plant your feet on the ground. 
- lift the dumbbells and position them over your chest, in line with your front delts, arms extended. 
- keep a neutral grip on the dumbbells, palms facing in
- lock in a slight bend in your elbows. 

Execution: 
- use a 3 second eccentric to lower the dumbbells down and out to your sides. 
- lower the dumbbells until they are in line with your torso, full stretch across your chest
- lift the dumbbells in a fly motion until they are in line with your chest. 
- contract your chest at the top of the rep.

Flat Bench Dumbbell Chest Fly [slow eccentric]

Compound Set

Rep Count: 8R, 6R, 4R
Tempo: steady 
Modification: banded or assisted, or inverted rows. 

*use weight for difficulty, if appropriate. 

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, just outside of shoulder width. 
- hang from the bar. 
- squeeze your glutes and brace your core [“brace for a punch and create a “hollow” position]

Execution: 
- depress your scapula, use your lats to initiate the pull
- bend your elbows and pull your chest to the bar. 
- as you pull yourself up, keep your elbows in front of your shoulders, think about breaking the pull up bar in half 
- contract your entire posterior chain 
- lower with control until arms are fully extended. 
- keep the wrists straight.

Pull Ups [weighted, bodyweight, or assisted/banded]

Rep Range: 8-10R 
Tempo: 3 second eccentric
Modification: bent over pronated grip dumbbell rows. 

Set Up: 
- use the seated double cable machine 
- position a pad or mat behind the pad for you to press your knees into 
- grip each handle with a pronated grip
- pull the cable and step your legs behind the seat of the machine. 
- bend your legs and press your knees into the pad/mat you positioned at the edge of the bench 
- extend your arms and lean your torso forward. 
-  keep your hips back and feet planted on the ground 

Execution: 
- depress and retract your scapula 
- bend your elbows and pull the cables toward your chest
- lift your chest as you drive your elbows to your sides
- keep your elbows by your sides [~45 degrees from your torso and contract your mid back/lats 
- release the cable with control and extend your arms back towards the cable. 
- lower your chest as you release the cable. 
- begin each rep in a fully stretched position, make sure to reset your scapula before each rep.

Cable Motorcycle Rows

Rep Count: 10R 
*every 10 seconds
Tempo: steady 
Modification: no back extension- crescent rows from a bent over position. 

Set Up: 
- set up on the hyperextension machine so the pad is in line with the crease of your hips, or just slightly below. 
- grip a dumbbell in each hand with a neutral grip and lock in a slight bend in your elbows (keep this position)
- begin with dumbbells resting on the ground and chest facing the ground. 
- squeeze your glutes and create a stable base. 

Execution:
- use your posterior chain to lift your torso
- simultaneously use the momentum to swing the dumbbells back towards your torso
- retract your scapula and drive your elbows past your waist  
- keep your entire trunk stiff and contract the from mid/high back all the way down your posterior chain at the top of the rep. 
- lower your torso as you extend the arms back down towards the ground. 
- keep a neutral head/neck/spine throughout. 
- keep feet planted on the platform.

Back Extension Crescent Rows

5/30 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

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

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)

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

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!

5/30 Back, Light Chest

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