Name: Playbook - Sam Sweeney - 6/4 Chest, Front and Lateral Delts
Uploaded: 2026-06-17T00:04:42.519Z
Duration: 75 min
Description: 6/4 Chest, Front and Lateral Delts

First workout back in the gym after almost 2 weeks off on holidays. Happy to see my consistency leading up to vacation paid off - felt like I never left!

Tamara

Chest day is my fave this split. Thank you!

Audry

Traca

Finally went up in weights for flys today!!! This split has been one of my biggest progress splits to-date!!!! I vote a permanent bubble for this one!

Megan

Chest day is not my favourite but got it done. Off to 5kms now in heat 🔥

Kanchan

Naisha

Mohammed

Michelle 

Kristin

Molly

Claudia

JulieAnn

Mia Arrowsmith

Thank goodness for no push ups but those Svend presses and the snatch grip hold overhead press. 🔥💚

Brandi

The drop sets yikes it just keeps getting harder lol love it though 😂

Joanne Nichols

Pump secured!! 💪🏼. Loving this split as do I love all of them!  Always seem to be just what I am looking for!!! 🥰

Enjoying everything about this split, thank you 🙏🏼

Lorena

Zoned in tuned out the noises and got it done

Porchia

Carly

Tiffany

Jennifer

Kaity

Barbi

Regina

Nyakeh

Katie

Bethany

Megan Laudick

Amazing! 🤩 easy to follow, so worth it!!!

Mrs. Mayra Perez

That dropset nearly killed me 😅 great one!

Olivia Phillips

Happy Wednesday!

Week 3 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, Front and Lateral Delts: 

1a. Pronated Grip Floor Chest Fly: 4S/12-15R 
1b. Low Incline Dumbbell Chest Press (neutral grip): 4S/8-12R 

2. Dumbbell Floor Press (drop set): 3S/10R drop 15R 

3a. Single Arm Half Kneeling Landmine Press: 4S/8-12R each side
3b. 1.5R Dumbbell Banded Lateral Raise: 4S/6-10R 

4. High Incline Sven Press: 10S/10R (every 15 seconds)

OPTIONAL CORE AMRAP: 5 MINUTES
5a. Snatch Grip Overhead Hold March in Place: 20R total  
5b. Weighted Pullover Crunch: 10R

5/28 Training Day Overview

Rep Range: 12-15R
Tempo: steady 

Target muscle group: chest, front delts 

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- lie in a supine position on a the ground 
- plant your feet on the ground, press your back into the ground 
- extend your arms towards the ceiling and position the dumbbells over your chest, thumbs pointing in 
- pin a very slight bend in your arms 
- squeeze your glutes, set a neutral pelvis position 
- brace

Execution: 
- lower the dumbbells out to either side
- tap your elbows to the ground 
- feel a full stretch across your chest and front delts at the bottom of the rep
- raise your arms towards the ceiling and lift the dumbbells over your chest again 
- contract your chest

Pronated Grip Floor Chest Fly

Rep Range: 8-12R 
Tempo: steady 

Target muscle group: chest

Set Up: 
- set your bench to a 30-40 degree incline (low)
- grip a dumbbell in each hand, neutral grip 
- sit on the bench, press your back into the bench, plant your feet on the ground 
- extend your arms and lift the dumbbells over your chest, palms facing in 
- drive your ribs down and brace

Execution: 
- bend your arms so your elbows travel ~45 degrees from your torso
- lower the dumbbells on either side of your chest to at least a 90 degree bend in your arms (lower dumbbells to front delts if possible)
- extend your arms and press the dumbbells over your chest again 
- contract your chest
- keep knuckles facing the ceiling

Low Incline Dumbbell Chest Press (neutral grip)

Primary Compound Set

Rep Range: 10R drop 15R
*drop the weight by 20-50%
Tempo: steady 

Target muscle group: chest

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- lie on the ground in the supine position 
- extend your legs and point your toes
- squeeze your glutes, set a neutral pelvis position 
- lift the dumbbells, extend your arms to position the dumbbells over your chest
- tuck your pinkies forward slightly 
- keep mid back and glutes glued to the ground 

Execution: 
- bend your arms so your elbows travel ~45 degrees from your torso
- lower your dumbbells to either side of your chest
- tap your elbows to the ground at the bottom of the rep 
- keep knuckles facing the ceiling 
- extend your arms and press the dumbbells over your chest
- contract your chest

Dumbbell Floor Press (drop set)

Rep Range: 8-12R each side
Tempo: steady
Modification: single arm half kneeling dumbbell overhead press (neutral grip)

Target muscle group: front delts

Set Up: 
- place one end of the barbell in the landmine attachment or in the corner of a room or rack 
- load the free end of the bar
- get down into a half kneeling position, facing the loaded end of the bar
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a tall torso and neutral head, neck, and spine
- grip the end of the bar with one hand, neutral grip 
- bend your arms so your elbow points forward, lift the end of the bar to your front delt
- lean into the bar

Execution: 
- extend your arm and press the end of the bar forward and overhead 
- contract your delt
- bend your arm so your elbow travels forward
- lower the end of the bar to your front delt again

Single Arm Half Kneeling Landmine Press

Rep Range: 6-10R
Tempo: steady
Modification: no band 

Target muscle groups: lateral delts 

Set Up: 
- optional: place a long loop band on the ground in front of you, step on the middle of the band with one foot
- grip a dumbbell in each hand, neutral grip
- grip each hand of the band in each hand, pinning the band to the handle of the dumbbells
- extend your arms down by your sides
- squeeze your glutes, set a neutral pelvis, and brace
- keep a tall torso in the standing position 
- pin your traps down, shoulders back 
- keep your arms straight 

Execution: 
- pull the band and raise your dumbbells out to either side
- when your hands are in line with your delts, contract your lateral delts
- keep tension in your lateral delts and lower your arms only .5R
- raise your arms to the top of the rep again 
- contract your lateral delts
- lower your arms back down by your sides again with control

1.5R Dumbbell Banded Lateral Raises

Compound Set

Rep Count: 10R
*every 15 seconds
Tempo: steady 

Target muscle group: chest, front delts 

Set Up:
- set your bench to a ~70 degree angle
- sit on the bench 
- position a plate between your palms, press your palms together and squeeze the plate with both hands
- hold tension in your chest
- lie back on the bench, press your back into the pad
- bend your arms so your elbows are tucked by your sides
- position the plate in line with the center of your chest
- keep your fingers pointing up, towards the ceiling 

Execution: 
- extend your arms and press the plate straight up, towards the ceiling 
- contract your chest
- hold tension in your chest and front delts as you continue to squeeze the plate between both hands
- bend your arms, keep elbows tucked by your sides
- lower the plate to the center of your chest again

High Incline Sven Press

Rep Count: 20R total 
Tempo: steady 
Modification: sub dumbbells for barbell

Target muscle group: trunk/core, delts

Snatch Grip Overhead March in Place

Rep Count: 10R
Tempo: steady
Modification: no weight 

Target muscle group: core, abs

Weighted Pullover Crunch

OPTIONAL CORE AMRAP

6/4 Chest, Front and Lateral Delts

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

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

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

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!

6/4 Chest, Front and Lateral Delts

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