Name: Playbook - Sam Sweeney - 6/6 Back, Light Chest
Uploaded: 2026-06-17T00:04:47.550Z
Duration: 65 min
Description: 6/6 Back, Light Chest

Nowhere near my best effort but got it done 👍🏼

Cara

Denise Hofer

Using last week again as a deload… it was still 🔥

Caroline

Flavia

Love the chest support with the rows! Really helps me engage my lats and rear delts. Also totally surprised myself today! Set my straight arm pulldowns for 10lbs heavier by mistake, and did them with no problem💪💪💪

Megan

🔥☄️got multiple people from my gym converted to sweeny 🐶

Veronica

This was a sneaky killer workout! But I am so happy I made 2 of the 5 jumping pull-ups unassisted 🎉

Katie

Those snatch deadlifts 😮‍💨😮‍💨

Audi

Loving this app! Makes my day so much easier!

Jami

Intense. Just the way I like it. 🥵💯🎯

April

Can barely type… hands shaking… send help 🔥🔥

Brooke

jackie

Stacy

Josh

Kody Young

Kanchan

DeAnna

Kate

Love the way I feel after and killer playlist too!

Pull ups at the end of the workout r u kidding 🥵

Becky

Some how chest and back
Becoming my fave 🫶🏼

Jacqueline

1st Sesh back after a week and it was the perfect amount of challenge.

Mercedes

Anne

Managed all 5 sets of jumping pull ups! Them muscles are getting strong 💪

Melissa Rayner

Alicia

Crystal

I can’t wait to be amazing at pull ups!!!

Janelle

Stefanie

Morgan

Lots of modifications today due to vacay!  But made it work!! 💪🏼

Mia Arrowsmith

Gloria

Monique

Stephanie

Melanie

Shannon Smolinski 

Jennifer

Yvette

Nani

Jump pull-ups…squealed when I saw those at the end 🤪🔥☺️

Lakshmi Neelesh Nimmagadda

Mike

Kenia

Megan Laudick

Didn’t think I’d be able to do the jumping pull ups… but I got ‘em done!

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 second slow negative each rep]
1B. Barbell Bent Over Row: 4S/8R 

2. Snatch Grip Deadlifts: 5S/20R, 15R, 12R, 10R, 8R

Compound Set: 
3A. Low Incline Chest Press: 3S/6-8R 
3B. Double Cable Bent Arm Chest Fly: 3S/8-10R [3 second eccentric each rep] 

Compound Set: 
4A. Kneeling Close Grip Pulldown: 3S/6-8R 
4B. Chest Supported Neutral Grip Row: 3S/8-10R [3 second eccentric each rep] 

5. Jumping Pull Ups: 5S/5R [every 10 seconds]

6/6 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: conventional barbell deadlifts, or DB/KB deadlift.

Set Up: 
- load the barbell with appropriate [or no] weight 
- stand behind the barbell 
- take a hip width stance and position the barbell over your mid shoelace 
- keep a neutral spine, hinge at your hips and bend forward to grip the barbell. 
- grip the barbell with a snatch grip [line up your first, second, or third finger with the rings on either side of the barbell- width will depend on your body mechanics.] 
- drop your hips and raise your chest
- depress your scapula and pin them down

Execution: 
- drive your feet through the ground, bring your hips in and lift the barbell off the ground. 
- lock in your hips at the top of the rep
- contract your glutes and lats simultaneously [keep your chest out at the top of the rep and scapula depressed]
- push your hips back, bend your knees, and lower the barbell back to the ground.

Snatch Grip Deadlift

Rep Range: 6-8R
Tempo: steady

Set Up: 
- set the bench to a 45 degree [or slightly below] incline. 
- grip a dumbbell in each hand, pronated grip 
- sit on the seat of the bench
- rest the tops of your dumbbells on each leg
- as you lie back to press your back against the bench, kick each dumbbells up and over your chest. 
- position the dumbbells in line with your front delts
- plant your feet on the ground. 

Execution: 
- bend your elbows below your shoulders, 45 degrees from your torso
- lower the dumbbells until your arms are bent at 90 degrees or just below. 
- drive your feet through the ground and press the dumbbells back up and over your chest
- contract your chest. 
- keep wrists straight

Low Incline Chest Press

Rep Range: 8-10R 
Tempo: 3 second eccentric 
Modification: Bent arm flat bench dumbbell fly

Set Up: 
- position each side of the at the mid point on each side [in line with or just below the height of your shoulders]
- grip each handle with a neutral grip and position yourself in the center of the cable. 
- stand with your feet together or slightly staggered, 
- think ‘ribs down’ and squeeze your glutes to hold a tight brace. 
- lock in a bend in your arms 

Execution: 
- start with your arms bent, with palms facing in towards one another 
- extend your arms forward as you pull the handles of the cable to the center, in line with the middle of your chest. 
- contract your chest
- release the cable with control 
- bend your elbows as you lower the weight back the to start position.

Double Cable Bent Arm Chest Fly

Compound Set

Rep Range: 8-10R
Tempo: steady 
Modification: kneeling banded pulldown, neutral grip pull ups

Set Up:
- attach a close grip handle to the lat pull down machine
- grip the handles with each hand [neutral grip]
- get down on the ground in a kneeling position, facing the cable, with your hips pressed against the edge of the lat pulldown seat. 
- squeeze your glutes and brace to keep your lower body from lifting or shifting. 

Execution: 
- depress your scapula and pull the handle down towards the top of your chest
- pin your elbows in close to your sides
- contract your lats
- release the cable with control until your arms are fully extended.

Kneeling Close Grip Pulldown

Rep Range: 10-12R 
Tempo: 3 second eccentric

Set Up: 
- set an incline bench to 60-70 degrees
- grip a dumbbell in each hand, neutral grip 
- position yourself in a prone position against the back of the bench. 
- staddle the bench and plant your feet on the ground
- keep your chest and hips pressed into the bench. 

Execution: 
- retract your scapula 
- bend your arms and drive your elbows towards your hips
- row the dumbbells back until your elbows are in line with or slightly past your torso
- retract your mid/high back 
- release the weight with control and lower the dumbbells until your arms are fully extended.

Chest Supported Dumbbell Row [neutral grip]

Rep Count: 5R
*every 10 seconds
Tempo: explosive
Modification: banded/assisted pull ups, or inverted rows. 

Set Up: 
- position yourself underneath the pull up bar
- keep your eyes fixed on the bar

Execution 
- bend your knees, swing your arms up towards the bar and jump so your hands connect to the bar
- use the momentum of your jump to pull your chest to the bar. 
- lower with control and jump down from the bar. [land with soft knees] 
- reset and take your time between reps. [don’t rush it]

Jumping Pull Ups

6/6 Back, Light Chest

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!

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

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)

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

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!!!

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!!

6/6 Back, Light Chest

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