Name: Playbook - Sam Sweeney - 5/6 Chest, Triceps
Uploaded: 2026-06-17T00:04:42.629Z
Duration: 75 min
Description: 5/6 Chest, Triceps

Jennifer

Those guillotine incline pressed 🤬🤬🤬

Audry

All the wide and narrow grip variations were truly superb. Amazing workout!

Megan

My triceps were feeling it in that one 🔥😅

Dedra

Kody Young

The last week of this split is a doozy ☠️

Katie

Michelle 

Claudia

Kimmy

Marla

I’m sorry for everything I said during that triset 🥵🤮

Morgan

Kimberly R

Deja

Loving this split! I’ll be sad to see it go I think it’s one of my favorites we have done

Molly

Aurelija Grabliauskas

Cheyenne

JulieAnn

Nicole

Omg the back off set BP yikes 😳 super spent lol 😂

Joanne Nichols

🔥🔥🔥🔥. Ohhh emmm geee…loved every minute. Thank you 🙏

Lorena

My 2 yr old daughter joined me and she had a fun time with all the benching. She was able to sit at the end and then pushed me back down when i told it was time for next rep

Adrianne

Regina

🫶🏼🫶🏼🫶🏼🫶🏼LOVED TODAY.

Megan Laudick

Rachel

could barely complete the back off set because my arms were shaking so much from the tri set

Tasha

Happy Tuesday!

Week 4 of 4 (week 5 deload)

Pre Training Mobility and Warm Up: please use the programmed warm up and mobility movements below or choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here]

Tap the ‘start now’ button to find the training day overview.

Chest, Triceps: 

Warm Up: 
1a.  Push Up Inchworm Walkouts (in place): 1-2S/5-10R 
1b.  Banded Pull Aparts: 1-2S/15-20R

Strength Training: 
2. Primary: Barbell Bench Press: 10S/1R 
*30 seconds rest*
RPE of 7-8.5 

3. Wide Grip Incline Guillotine Bench Press: 5S/8-10R 

4. Single Arm Low Cable Chest Fly: 4S/8-12R each side

5a. D Grip Tricep Extensions: 3S/10R drop 10R drop 10R
5b. Lying EZ Bar Skull Crushers: 3S/12-15R 
5c. Diamond Push Ups: 3S/30 seconds

6. Primary Back Off Sets: Barbell Bench Press: 2S/30 sec AMRAP (as many reps as you can with good form)
(RPE of 6/7 or ~50-60% of weight you used in primary single sets)

5/6 Training Day Overview

Rep Range: 5-10R 
Tempo: steady 
Modification: drop to knees for walkout

Set Up: 
- begin standing with feet together
- squeeze your glutes, set a neutral pelvis position 

Execution: 
- bend your torso forward, extend your arms towards the ground
- plant your hands on the ground
- walkout into a push up position, hands under your delts, just outside of your chest
- bend your arms so your elbows travel ~45 degrees from your torso
- lower your chest to the ground
- extend your arms and press your chest away from the ground
- contract your chest
- lift you hips, keep legs straight, and walk your hands in to meet your feet again 
- raise your torso and stand

Push Up Inchworm Walkouts (in place)

Time: 15-20R 
Tempo: steady 
Modification: incline plank scapular retractions

Set Up: 
- grip the band shoulder width apart, pronated grip 
- stand with feet hip width apart, toes forward
- squeeze glutes, set a neutral pelvis position 
- tuck your ribs and keep a tall torso
- extend your arms straight forward and hold the band out in front of your chest
- keep arms straight
- keep traps down, shoulders back 

Execution: 
- with straight arms, pull the rope apart and out to each side
- contract your mid back, rear delts at the top of the rep 
- release the band and bring arms forward again

Banded Pull Aparts

Warm Up

Rep Range: 1R
RPE of 7-8.5 (70-85% of 1RM)
*30 seconds rest
Tempo: power, steady 
Modification: Flat Bench Dumbbell Chest Press 

Target Muscle Groups: chest [please note; this is a compound movement so you will be utilizing multiple muscle groups at once]

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 your 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)*
- plant your feet on the ground so your toes are in line with or slightly behind your knees 
- brace and create full body tension [death grip on the bar- grip the ground with your feet]

Execution: 
- keep full body tension (break the bar- spread the ground with your feet) 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 mid chest or just under your chest [think about rowing the bar into your chest and squeeze your scap as you do, this will help keep tension in your posterior chain to support the press]
- 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.
- reset your brace and breath between reps

Barbell Bench Press

Rep Range: 8-10R 
Tempo: steady
Modification: incline wide dumbbell chest press

Target Muscle Groups: chest

Set Up: 
- set your bench to a ~60-70 degree incline 
- sit on the bench, press your back into the pad, plant your feet on the ground
- grip the barbell wide, wider than shoulder width, pronated grip (I line up my pinky with the first ring on the bar)
- contract your lats, think about breaking the bar in half
- squeeze your glutes, press your feet through the ground
- drive your ribs down
- lift the bar from the rack and position it over your high chest/collarbone 

Execution: 
- retract your scapula and bend your elbows wide
- lower the bar towards your collarbone (hence the "guillotine" name), to at least a 90 degree bend in your arms
- extend your arms and press the bar away from your chest
- contract your chest at the top 
- keep knuckles facing the ceiling

Wide Grip Incline Guillotine Bench Press

Rep Range: 8-12R each side 
Tempo: steady
Modification: incline bench seated dumbbell low fly 

Target Muscle Group: chest

Set Up: 
- attach a single arm handle to one side of the cable and position it low
- step in front of the cable, facing 90 degrees away from the cable
- grip the handle with hand closest, supinated grip 
- step 1-2 steps away from the cable and 1-2 steps forward 
- plant your feet on the ground, squeeze your glutes and set a neutral pelvis position 
- extend your arm holding the cable back, slightly behind your torso
- pin a slight bend in your arm 
- keep palm facing up

Execution: 
- pull the cable forward and across your chest
- contract your chest at the top 
- lower the cable and extend your arm behind you again with control 
- keep traps down, shoulders back

Single Arm Low Cable Chest Fly

Rep Range: 10R drop 10R drop 10R
*drop the weight by 20-50% each drop set
Tempo: steady
Modification: neutral grip dumbbell tricep kickbacks

Target muscle group: triceps

Set Up: 
- attach a d grip handle to one side of the cable, position it high 
- step in front of the cable, facing the bar
- grip the bar with a neutral grip 
-  plant your feet on the ground, squeeze your glutes, and set a neutral pelvis position 
- bend your arms and pull the cable to pin your elbows by your sides
- begin with arms bent at 90 degrees
- lean your torso forward slightly 
- pin your traps down, shoulders back 

Execution: 
- pull the bar down, towards your quads, and extend your arms 
- contract your triceps
- keep elbows pinned by your sides and bend your arms to release the cable back to the start position

D Grip Cable Tricep Extensions

Rep Count: 12-15R 
Tempo: steady 
Modification: dumbbell skull crushers (press dumbbells together to mimic close grip)

Target muscle group: triceps 

Set Up: 
- grip the bar with a close, pronated grip 
- lie on the ground in a supine position, bend your legs, plant your feet on the ground
- extend your arms and position the bar over your chest
- pin your elbows over your delts
- press your back down and drive your feet into the ground 

Execution: 
- squeeze your elbows in as you bend your arms
- lower the bar towards your forehead
- lower to at least a 90 degree bend in your arms, keep elbows over your delts
- extend your arms and press the bar over your chest again 
- contract your triceps at the top of the rep

EZ Bar Close Grip Skull Crushers

Time: 30 seconds
Tempo: steady 
Modification: drop to knees or perform incline diamond (close grip) push ups 

Target muscle groups: chest, triceps, core

Set Up:
- plant your hands on the ground in a close/diamond grip 
- step back into a high plank position, drive the balls of your feet into the ground
- keep a neutral head, neck, and spine
- keep hips in line with your torso 
- squeeze your glutes, set a neutral pelvis and brace

Execution: 
- bend your arms, keep your elbows traveling close by your sides
- lower your chest towards the ground
- lower to at least a 90 degree bend in your arms
- extend your arms and press your chest away from the ground
- contract your triceps and chest at the top of the rep 
- keep hips traveling in line with your torso, do not let your hips sag as you press or lower
- keep your body traveling in a stiff, straight line

Diamond Push Ups

Tri Set

Time: 30 seconds
RPE of 6/7 or ~%50-60 of weight used for 1R sets 
*amrap- as many reps as possible with good form
Tempo: steady 
Modification: dumbbell flat bench chest press

Target muscle group: chest (compound movement)

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 your 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)*
- plant your feet on the ground so your toes are in line with or slightly behind your knees 
- brace and create full body tension [death grip on the bar- grip the ground with your feet]

Execution: 
- keep full body tension (break the bar- spread the ground with your feet) 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 mid chest or just under your chest [think about rowing the bar into your chest and squeeze your scap as you do, this will help keep tension in your posterior chain to support the press]
- 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.
- reset your brace and breath between reps

Barbell Bench Press (back off sets)

5/6 Chest, Triceps

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

Porchia

6/16 Quads, Glutes

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

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!!

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 💀🫠

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!

5/6 Chest, Triceps

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