Name: Playbook - Sam Sweeney - 5/5 Chest, Light Back
Uploaded: 2026-06-17T00:04:47.687Z
Duration: 60 min
Description: 5/5 Chest, Light Back

My chest was literally twitching on those barbell floor presses at the end 🥵 thanks for a great workout Sam!

Cara

🙌🏼 great combos! Pull-up/scap raise and landline rows…holy moly!  Awesome!!!

Carmen

Joyce

Krzysztyanka

Niranjana

Flys felt so stable today!! And coupled with those drop sets hex presses.. ultimate pump 💪🤩

Megan

Diana

Another amazing workout! I love how you constantly change it up. Keeps things interesting.

Felicia

Loved this workout. I was dying but it was a good dying🥴

Emily

Katie

Definitely saving this one and doing it again later

Kimmy

Becky

The scap raises were decievingly difficult

Janelle

Olga

I no longer take the word “light” lightly 🥵🔥🤘🏼

Morgan

Chris

Sharlene

Briana Christensen

Loving this phase working in higher rep range. Feeling the burn🔥

Anne

Tooootally underestimated this workout! Holy moly!

Kirsten

Lacy

Marsha Ross

Seriously?? 😳Pull ups half way through the workout. 🤮

Laurie

Brittney

Kayleigh B

Jennifer

Brandi

Kody Young

Mia Arrowsmith

How are you going to just casually throw in the pull ups and scapula ups like you didn’t just kill us with the three sets before ☠️☠️💀

Jane

Megan Laudick

Oaky loving this intensity but are you trying to kill us🤣🤣 im so sore haha

Shannon Smolinski 

Andrea

Kaitlyn

Cindy Smith

I love the format of these workouts! Always kicking my butt!!

Nani

Audi

Gloria

That was a killer chest day. I don’t typically feel it this much after! Great workout.

Holly

🔥🔥🔥. Not sure I agree with pull-ups being light back but I’m here for it! 👊🏻

Amazing. I have found a love for floor presses in the last 8 weeks! 💪

Christi

I realize how I overcompensate with my legs and I need to get better on focus. This was a great fine tuning today. Thank you!

Victoria

I was exhausted after the first set 😂😂😂🥵 great workout again!

Jenn

Happy Thursday! 

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

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

*We are pairing pre exhaust exercises with compound movements at the start of each training day. 
**Pre Exhaust Exercise: an isolation movement paired with a compound movement with the goal of increasing muscle recruitment and intensity.

Chest, Light Back: 

Pre Exhaust Set: 
1A. Push Ups: 4S/5-10R
1B. Flat Bench Dumbbell Chest Press: 4S/8-10R 

Compound Set: 
2A. Cable Floor Fly: 4S/10-12R 
2B. Incline Bench Dumbbell Hex Press: 4S/6-8R drop 6-8R [drop set, every set] 

Compound Set: 
3A. Pull Ups + Scap Raise: 3S/5R pull ups + 10R scap raise
3B. Seated Close Grip Cable Row: 3S/6-8R drop 6-8R [drop set, every set] 

Superset: 
4A. Barbell Pendlay Row: 3S/12R, 10R, 8R 
4B. Barbell Floor Press: 3S/12R, 10R, 8R [wide grip]

5/5 Training Day Overview

Rep Range: 5-10R 
Tempo: steady 
Modification: incline push ups [hands on bench, feet on ground] 

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
- tap chest to the ground [or lower as far as you are able]
- 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.] 
- complete as many reps as you can with good form.

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 Range: 10-12R
Tempo: steady 
Modification: dumbbell floor fly 

Set Up: 
- attach single arm attachments to either side of the cable and position the cable low on either side
- sit on the ground, in the center of the cable machine
- lie back in a supine position, chest up
- reach your arms out to each side and grip each handle
- bend your knees and plant your feet on the ground 

Execution: 
- lock in a slight bend in your elbows
- pull the cables and fly them in so the handles are lined up with the center of your chest at the top of the rep
- contract the chest, keep the bend in your elbows like you are giving a hug. 
- release the cables with control until your triceps tap the floor on each side. [full stretch across your chest]

Cable Floor Fly

Rep Range: 6-8R drop 6-8R [16R total- drop set, every set]
Drop the weight by 20-50% for drop set
Tempo: steady 

Set Up: 
- set up on an incline bench, 45-60 degree incline
- grip a dumbbell in each hand, rest the lighter pair on the ground in front of the bench
- sit on the incline bench, plant your feet firmly on the ground
- press the dumbbells together and raise them over your high chest

Execution: 
- contract your chest and keep the squeeze on the dumbbells
- keep your elbows in close to your sides and lower the dumbbells to tap your mid/high chest
- drive your feet down through the ground and press the dumbbells back up and over your chest. 
- keep a continuous contraction on your chest by squeezing the dumbbells together. This should force you to feel your chest working throughout the eccentric and concentric portion of the rep as well.

Incline Bench Dumbbell Hex Press

Compound Set

Rep Range: 5R pull ups + 10R Scap Raises
Tempo: steady 
Modification: assisted/banded pull ups + assisted/banded scap raises, or inverted row + scap retractions.

*feel free to use bands or assisted machine here. 

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. 
- step each foot into the band (if you are using the band) and extend the legs and arms straight, hang from the bar. 
- squeeze your glutes and brace your core [“brace for a punch and create a “hollow” position]

Execution: 
- depress your scapula as you bend your arms and pull your chest to the bar. 
- as you pull yourself up, keep the elbows in front of the shoulders, think about breaking the pull up bar in half and use your lats to initiate the pull. 
- lower with control until arms are fully extended. 
- keep the wrists straight.
- after you complete 5 pull ups keep a tight grip on the bar with your arms extended
- depress your scapula and lift your chest without bending your arms in a scapula raise. 
- release the scapula with control and allow for a complete stretch at the bottom of the rep.

Pull Ups + Scap Raises

Rep Range: 6-8R drop 6-8R [drop set, every set] 
Tempo: steady 
Modification: close grip bent over landmine row, bent over neutral grip dumbbell row

Set Up: 
- Position yourself on the seated cable machine, use a close grip attachment. 
- Put your feet up on the platforms to stabilize but keep a slight bend in the knees
- Grip the close grip attachment with both hands, neutral grip

Execution:
- Keep the torso upright and a neutral spine 
- retract your scapula as you row the elbows back towards your waist
- Squeeze the elbows in tight to your sides and contract the mid back/lats at the top. 
- release the cable with control. 
- Complete 6-8 heavy reps before dropping the weight by 20-50% and completing 6-8 more reps.
-  keep your traps from rising throughout each rep.

Seated Close Grip Cable Row

Rep Count: 12R, 10R, 8R
Tempo: steady 
Modification: dumbbell pendlay row variation [place plates below to tap your dumbbells on at the bottom of the rep]

*feel free to use plates or boxes underneath the barbell to raise the starting point, especially if going from the floor is too much extension for your back. 

Set Up:
- set up with your barbell on the ground. 
- use rubber weights to load the barbell [rubber weights work best for a pendlay because they will raise your starting point to an appropriate height for you to be able to grip the bar while it is on the ground]
- roll the barbell over your feet so it is in line with your toes. 
- keep a neutral spine as you bend forward and grip the barbell with a pronated grip. 
- grip width will vary based on bio mechanics and mobility, play around with it. [a good place to start is a thumbs distance from the start of the knurling of the barbell [scratchy part] on each side.  
- with chest facing the ground and hands gripping the barbell, depress the scap to activate the lats and pin them down. 

Execution: 
- take a bracing breathe and drive the elbows back towards your hips as you row the barbell to tap your mid/low chest.
- contract the mid/high back
- control the eccentric portion of the rep and lower the barbell back to tap the floor. 
- reset before each rep if needed, keep the scap pinned down and core braced.

Barbell Pendlay Row

Rep Count: 12R, 10R, 8R 
Tempo: steady 
Modification: dumbbell floor press

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 
- un rack the barbell and position it over your chest. 

Execution: 
- bend your elbows below your shoulders and out 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. 
- keep knuckles facing up and wrists straight.

Barbell Floor Press [wide grip]

Superset

5/5 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!

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)

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!!!

5/5 Chest, Light Back

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