Name: Playbook - Sam Sweeney - 6/9 Chest, Light Back
Uploaded: 2026-06-17T00:04:47.532Z
Duration: 65 min
Description: 6/9 Chest, Light Back

Super challenging on 
Short rest push ups!❤️💥

Carmen

That corkscrew fly was hard. Definitely need some additional angles on that one because I don't know if I was doing it correctly

Megan

Haven’t done wide pushups in a hot minute! 💪🏼

Taylor Willman

Even though it’s a back exercise, I absolutely love how dumbbell pullovers feel on a chest-focus day 😍

Kristy Conger

So good! I’m really loving the chest days lately

Katie

Awesome workout! 🥵🎯🔥🔥🔥💪🏽

April

Holy mackerel! That was one of my absolute favorites!

Kody Young

First workout, so excited to start using this app!

Lauren

Sarah

Chris

Amanda

Those corkscrew incline presses accessed a brand new part of my pecs I’ve never felt before 🤣🥵 great burnout at the end.

Audry

I hate chest day and I loved that workout 👏🏽👏🏽👏🏽

Anne

Crystal

Shannon

Ashley

Didn’t realize how spent my chest was until I tried those incline push-ups ☠️ About fell on my face.

Ashley Greeley

Didn’t think those incline push-ups would hurt as much as they did 🥵

Julia Bobell

Tammy Quenneville

Andryana

Omg those incline push ups 🥵. My incline kept getting higher 😂

Brenda

Mia Arrowsmith

Stephanie

Lacey

Definitely my favorite chest day in this split! Chest 🔥🔥🔥

Molly DiSabato

Catherine

Pushup burnouts…my worst nightmare. 😳😳😂😂

Audi

Keri

Those push ups DEFEATED ME. THOSE WERE HARD

Nani

Cindy Smith

Megan Laudick

Does anyone else feel like a beast doing chest???? Feel f$&@ing amazing!!! And that burnout. What a deceiving little exercise. I started to slow down the last 2 sets. Wow! Amazing again!

Laurie

Lakshmi Neelesh Nimmagadda

Rikki Meilleur

Good one!  Light back 🤔. Love the push-ups!!! Always!!!

Mike

Happy Thursday! 

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 A from app.

Chest, Light Back: 

Pre Exhaust Set: 
1A. Push Ups: 4S/5R [5 second slow eccentric]
1B. Flat Bench Dumbbell Chest Press: 4S/8R

2. Barbell Floor Press: 5S/20R, 15R, 12R, 10R, 8R [legs straight] 

Compound Set: 
3A. Chest Supported Lat Pulldown: 3S/10-12R 
3B. Dumbbell Pullover: 3S/8-10R [3 second eccentric each rep] 

Compound Set: 
4A. Chest Fly Machine: 3S/8-10R 
4B. Incline Bench Corkscrew Fly: 3S/10-12R [3 second slow eccentric] 

5. Incline Push Ups: 5S/10R [wide grip, every 10 seconds]

6/9 Training Day Overview

Rep Range: 5R 
Tempo: 5 second eccentric each 
Modification: incline push ups [hands on bench, feet on ground] or push ups on knees. 

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]
- use a 5 second eccentric to lower the chest to tap the ground
- 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.]

Push Up

Rep Range: 8R 
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 Count: 
Set 1. 20R
Set 2. 15R
Set 3. 12R 
Set 4. 10R
Set 5. 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 or bend your knees and plant your feet on the ground.
- depress your scapula and create a tight posterior chain 
- un rack the barbell and position it over your chest. 

Execution: 
- bend your elbows below your shoulders and 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 up and over the chest. 
- contract your chest
- keep knuckles facing up and wrists straight.

Barbell Floor Press [legs straight]

Rep Range: 10-12R
Tempo: steady 
Modification: standard lat pulldown [bar or double cable handles]

Set Up: 
- set an incline incline to ~75 degrees. 
- position the incline bench in front of the lat pull down machine or in front of a single side of the cable [cable positioned high, seat of the incline bench facing away from the cable.]
- attach single arm handles or a straight bar to the cable. 
- grip the handles with a pronated grip,
- step back around your bench, straddle the bench with your legs, and position your chest/hips against the pad of the bench. 

Execution: 
- with palms facing forward and arms extended, tuck your pinkies just slightly. 
-  depress your scapula as you pull the handles
- drive your elbows down [~45 degrees from your torso at the bottom of the rep]
- contract your lats. 
- release the cable with control, keeping your chest and hips pinned to the back of the bench. 
- make sure to release the cable until your arms reach full extension. 
- reset the scapula between reps. 
- watch to make sure your wrists stay straight throughout each rep.

Chest Supported Lat Pulldown

Rep Range: 8-10R
Tempo: 3 second eccentric
Modification: only lower the dumbbell as far as you are able while keeping control throughout your lats/back

Set Up: 
- sit on the floor with your back aligned with one side of a flat bench, like you are setting up for a hip thrust. 
- position your mid back in line with the bench. 
- bend your legs and plant your feet on the ground, under your knees
- overlap your hands to crate a triangle with to grip a dumbbell, palms facing up. 
- push your back into the bench, and support your mid/high back on the bench. 
- raise your hips off the ground but keep them below the knees. 
- extend the dumbbell up, above your chest. 
- keep your arms straight
- pin your scapula down 

Execution: 
- use a 3 second eccentric to lower the dumbbell back, behind your head. 
- extend your arms until you reach a full stretch in your lats.
- drive your feet through the ground and lead with your pinkies
- use your lats to pull the dumbbell back up and over your chest
- contract the low lats at the top. [posterior]

Dumbbell Pullover

Compound Set

Rep Range: 8-10R 
Tempo: steady 
Modification: flat bench dumbbell chest fly 

Set Up: 
- set up on the machine chest fly 
- position the seat so you’re able to grip the handles with a neutral grip, so your hands are in line with or below your shoulders. 
- plant your feet on the ground 
- lock in a slight bend in your arms. 
- drive your back into the pad and plant your feet firmly on the ground. 

Execution: 
- pull the handles forward and fly them together
- when the handles are in line with the center of your chest, contract your pecs. 
- release the weight with control until your arms are in line with your torso. 
- keep your core engaged [ribs down]

Chest Fly Machine

Rep Range: 10-12R 
Tempo:  3 second eccentric 
Modification: incline dumbbell chest press

Set Up: 
- grip a dumbbell in both hands
- position yourself on an incline bench [set to 60-75 degrees] 
- position the dumbbells over your chest, supinated grip so your pinkies are in, palms facing back. 

Execution: 
- bend your arms and use a 3 second eccentric to lower the dumbbells down and out away from the torso. 
- as you lower the dumbbells, rotate your grip so your pinkies are out at the bottom of the rep, palms forward. [pronated grip]
- feel the stretch through your chest
- begin to rotate the dumbbells as you press the weight and extend your arms, so your pinkies come together at the top of the rep. 
- contract your chest

Incline Bench Corkscrew Fly

Rep Count: 10R
Tempo: steady 
Modification: drop to knees

*every 10 seconds

Set Up: 
- use a flat bench or rack a barbell on the rack at an appropriate height for an incline push up [the lower the rack the harder, the higher the more assistance] 
- grip the bench or bar wide, outside shoulder width
- step your feet back away from the bench/bar [into an incline plank position]
- squeeze your glutes, and push your mid back through your scapula to hold a tight brace 

Execution: 
- bend your elbows [below your shoulders] and lower your chest towards the bench/bar
- tap the bench/bar with your mid chest
- drive your hands into the bench/bar and press yourself back up 
- when your arms are extended, contract your chest. 
- make sure the body rises and lowers as on unit [watch for worming in the upper and lower body]

Incline Push Ups [wide grip, every 10 seconds]

6/9 Chest, Light Back

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

Porchia

Jennifer

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

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

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!!

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)

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!!!

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!

6/9 Chest, Light Back

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