Name: Playbook - Sam Sweeney - 6/23 Chest (New Split!)
Uploaded: 2026-06-17T00:04:42.456Z
Duration: 75 min
Description: 6/23 Chest (New Split!)

Natalia

Kody Young

What an amazing start to the new split 🔥

Megan

Combined with shoulders and triceps…upper body is feeling it this morning. 🔥💪🏼

Kimberly R

Kalen

JulieAnn

Michelle 

Combined this workout with upper body biceps, shoulders and triceps and was 🔥

Dedra

Pamela

Corrine

After a week off due to travel was soo looking forward to starting a new split !

Stephanie

Great workout. I love the simplicity of it. A great amount of work without being over programmed.

I needed that! It’s been a few weeks 😬

Jemme

Linda

Andrea

Helllooooo new split!!! Loving all the tempo work 🥰 m2m connection unreal

Audry

Nyakeh

If today's workout is a sign of what's to come, bring it! Such a good chest day!!!

Tamara

Lakshmi Neelesh Nimmagadda

Happy to see push ups back in the mix. Felt strong with the ISO holds 🔥

Deja

Molly

Shannon

DeAnna

Great start to the new split! 🙌🏼🙌🏼🙌🏼

Mia Arrowsmith

So excited for this split! Wish we started with a leg day but still so good!

Paige

❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

Lorena

Jennifer

Tresea

The mind-muscle connection was insane. Loved slowing it down but had to lighten the weight a little. So excited for this split!

Katie

Justin Copeland

Holli

Kaylan

Tiffany

Sara

Morgan

Barbi

Marta

Wow wow wow. Im at a hotel gym so with no barbell but was able to do everything with dumbbells and my chest and arms are destroyed!! So good!!!! 🔥

Emily

Elaine Rondon

Regina

Off to a kick ass start to the week and to the new training split! 💪🏼💪🏼

Hailey

Bree

Megan Laudick

Happy Monday! WELCOME TO THE NEW SPLIT!

Week 1 of 4 (week 5 deload)

Pre Training Mobility and Warm Up: please use the mobility and activation exercises listed 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: 

Warm Up/Activation: 
1a. Push Ups: 3S/20 seconds
1b. Push Up Iso Hold: 3S/10-20 seconds

2. Paused Barbell Bench Press: 5S/5R [3 second pause at the bottom of each rep]

3. Slow Eccentric Single Arm Neutral Grip Unsupported Chest Press: 4S/6-8R each side [3 second slow eccentric each rep] 

4a. Decline Dumbbell Hex Press: 3S/6-10R [2 second pause at the bottom of each rep]
4b. Decline Pronated Grip Chest Fly: 3S/8-12R [3 second slow eccentric]

5. Alternating Dumbbell Floor Chest Press [legs up]: 3S/12-20R total 

6. Incline Bench Low Fly: 2-5S/10R [3 second slow eccentric on each rep, 10 second hold at the top of final rep each set]

6/23 Training Day Overview

Time: 20 seconds 
Tempo: steady 
Modification: incline push ups (hands on bench, feet on ground), or push ups on knees

Target muscle group: chest, core

Set Up: 
- plant your hands on the ground, just outside of shoulder width 
- step your feet back into a high plank position, wider stance for a more solid base
- squeeze your glutes, set a neutral pelvis position 
- keep your hips in line with your torso, hold a strong brace in your torso 
- keep a neutral head, neck, and spine 

Execution: 
- bend your arms so your elbows travel ~45 degrees from your torso 
- lower your chest towards the ground, to at least a 90 degree bend in your arms
- extend your arms and press your torso away from the ground 
- contract your chest at the top of the rep
- keep your brace strong throughout

Push Ups

Time: 10-20 seconds
Tempo: hold
Modification: incline push up hold (hands on bench, feet on ground), or push up hold on knees

Target muscle group: chest, core

Set Up: 
- plant your hands on the ground, just outside of shoulder width 
- step your feet back into a high plank position, wider stance for a more solid base
- squeeze your glutes, set a neutral pelvis position 
- keep your hips in line with your torso, hold a strong brace in your torso 
- keep a neutral head, neck, and spine 

Execution: 
- bend your arms so your elbows travel ~45 degrees from your torso 
- lower your chest towards the ground, to at least a 90 degree bend in your arms
- hold tension across your chest and in your core
- keep hips off of the ground, body in a straight line

Push Up Iso Hold

Warm Up and Activation

Rep Count: 5R 
Tempo: 3 second pause at the bottom of each rep
Modification: paused flat bench dumbbell or machine 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

Paused Barbell Bench Press

Rep Range: 6-8R each side
Tempo: 3 second slow eccentric
Modification: single arm neutral grip flat bench chest press

Target muscle group: chest

Set Up: 
- grip a dumbbell in one hand, neutral grip
- sit on the ground in front of a flat bench, press your mid back into the side of the bench like you are setting up for a hip thrust
- bend your legs and plant your feet on the ground, heels under your knees
- squeeze your glutes, set a neutral pelvis position, and raise your hips off of the ground and into full extension
- keep hips in line with your torso, hold tension in your glutes and brace your core
- extend your arm holding the dumbbell, position the dumbbell over your chest
- keep mid back pressed into the bench, feet planted on the ground 

Execution: 
- bend your arm, so your elbow travels ~45 degrees from your torso 
- lower the dumbbell to one side of you chest, to at least a 90 degree bend in your arm
- extend your arm and press the dumbbell up and over your chest again 
- contract your chest
- keep your hips high and square to the ceiling

Slow Eccentric Single Arm Neutral Grip Unsupported Chest Press

Rep Range: 6-10R
Tempo: 2 second pause at the bottom of each rep 
Modification: slide a plate under one end of a flat bench to create a slight decline, or perform on the ground in a bridged position 

Target muscle group: chest

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- lie in a supine position on a decline bench 
- squeeze your glutes, set a neutral pelvis position 
- extend your arms and position the dumbbells over your chest
- press the dumbbells together and squeeze, hold tension in your chest
- keep dumbbells glued together
- keep glutes and mid back glued to the bench 

Execution: 
- bend your arms, keep elbows tucked to your sides
- lower the dumbbells to the center of your chest
- extend your arms and press the dumbbells over your chest again 
- contract your chest
- keep dumbbells squeezed together throughout the movement, hold tension in your chest

Decline Dumbbell Hex Press

Rep Range: 8-12R 
Tempo: 3 second slow eccentric 
Modification: slide a plate under one end of a flat bench to create a slight decline, or perform on the ground in the bridged position 

Target muscle group: chest

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- lie in a supine position on a decline bench 
- squeeze your glutes, set a neutral pelvis position 
- extend your arms and position the dumbbells over your high chest, pronated grip- thumbs in 
- pin a slight bend in your elbows 
- keep mid back and glutes pressed into the bench 

Execution: 
- lower the dumbbells out to either side of your chest
- feel a full stretch across your high chest, dumbbells in line with your chest out at either side
- lift the dumbbells over your chest again 
- contract your chest/high chest
- keep wrists pinned straight

Decline Dumbbell Pronated Grip Chest Fly

Compound Set

Rep Range: 12-20R total 
Tempo: steady
Modification: legs down and straight or legs bent with feet flat on the ground

Target muscle group: chest

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- lie on the ground in a supine position 
- squeeze your glutes, set a neutral pelvis, and brace
- keep your legs straight and raise them so your toes are pointed towards the ceiling (or as high as you are able)
- extend your arms and position the dumbbells over your chest, tuck your pinkies forward slightly 
- hold tension in your core to keep your legs elevated 

Execution: 
- keep one arm extended
- bend your other arm so your elbow travels ~45 degrees from your torso
- lower the dumbbell to one side of your chest
- tap your elbow/triceps to the ground
- extend your arm and press the dumbbell over your chest again 
- contract your chest
- keep knuckles facing the ceiling

Alternating Dumbbell Floor Chest Press [legs up]

Sets: 2-5 sets
Rep Range: 10R
Tempo: 3 second slow eccentric + 10 second pause at the top of final rep, each set 

Target muscle group: chest

Set Up: 
- set your bench to a ~60 degree incline
- grip a dumbbell in each hand, supinated grip 
- sit on the incline bench, plant your feet on the ground, press your back into the bench 
- extend your arms down by your sides so the dumbbells are slightly behind your torso 
- pin a slight bend in your elbows 
- keep palms up

Execution: 
- raise the dumbbells forward so your pinkies meet in the center, in line with your chest
- contract your chest
- lower your arms back down by your sides, slightly behind your torso again 
- feel a full stretch through your chest at the bottom of the rep

Incline Dumbbell Low Fly

6/23 Chest (New Split!)

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

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!

6/5 Hamstrings, Glutes

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)

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!

6/23 Chest (New Split!)

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