Name: Playbook - Sam Sweeney - 7/25 Upper Body Strength [chest, back, shoulders]
Uploaded: 2026-06-17T00:04:47.335Z
Duration: 65 min
Description: 7/25 Upper Body Strength [chest, back, shoulders]

Great workout!! Love the convenience of this app, and I like the diversity of these workouts 💪🏽💪🏽

Sean

My shoulders I feel are getting so much more attention with this new split, and I absolutely love it!! That was my main goal for these next few weeks 💓

Megan

Something so satisfying about hitting chest

Kaylin

Was tired from the weekend but pushed myself and feel good 👌

Katie

I love this!  Thank you for the great program design

Nicole

Meghan

Becky

Amanda Howell

M using med ball for burnout challenge 🫰❤️‍🔥🤗

yangBAE

Emily Anderson

Great workout! Not even funny how much I love DL! 🤪

Maryse Lalumiere

Marsha Ross

Happy to be back doing shoulder presses!  Felt great can’t wait until I’m stronger to bump the weights back up!!

Jenn

Lakshmi Neelesh Nimmagadda

Loved doing bench and deadlifts the same day!

Humberto

Bench pressed 225 10x for the first time in 4 months ….. Thank you guys!

Mike

Michael

jenn myers

I didn’t think i could die every set and yet here we are! freaking LOVE this burn!

Anastasia L

Taylor

Mia Arrowsmith

Erin

Brenda

Brianna

Kody Young

Absolutely loving these upper body days 💪🏻💪🏻. This one had me sweatin! Progress

Stephanie

Kathryn Whitten

Rosa

What a great upper body! Yes!!! Great start to the week!

Jessica

Kelly Blair

Chris

Louise

Emiliano

Mrs sweendogg I love your workout 🔥🔥🔥

Nyakeh

Armand

I know I’m gonna be feeling it tomorrow. 🥵

Dedra

Loved that workout. Just what I needed to cap off a Monday!

Mike Urban

JulieAnn

The one arm shoulder press! By far my favorite!!!

DeAnna

My first day! I love it! So far it has been a wonderful experience. 
I got to understand many terms that where like a mystery before.
I cannot wait for tomorrow’s workout 🙌🏻🙌🏻🙌🏻🙌🏻

Zazy

Sarah Arnett

Kimmy

Katelyn

Solid workout, but I really just wanted to wish you guys Happy Anniversary❤️

Holli

Tianna

Eunice

[Challenge Week 2/Day 1]

Happy Monday! 

Warm Up: foam roll, warm up and activation routine A from app, + dead hangs on the bar [10-30 seconds]

*Remember to track your primary movements [bench and deadlifts] and AMRAP movement [dumbbell push press] starting today! 

Click the ‘start now’ button to find the training day overview

Upper Body Strength [Chest, Back, Shoulders]: 

1. Bench Press: 4S/5-7R [+1 warm up set] 

2. Conventional Deadlift: 3S/6-8R [+1 warm up set] 

Superset: 
3A. Pronated to Neutral Dumbbell Floor Press: 4S/10R, 10R, 8R, 6R
3B. Meadows Rows: 4S/10R, 10R, 8R, 6R each side 

Superset: 
3A. Wide Lat Pulldown: 3S/8-10R 
3B. Half Kneel Single Arm Overhead Press: 3S/6-8R each side 

Compound Set: 
4A. Supinated Grip Machine Chest Fly: 3S/8-10R
4B. Incline Y Raise: 4S/10-12R

1 Minute AMRAP: Dumbbell Push Press [as many reps as you can in 1 minute]

*be sure to track your primary movements [bench press and deadlift] as well as your AMRAP movement so you are able to refer back to your weight/reps as we move through each week.

7/25 Training Day Overview

Warm Up Sets: 1S
Rep Range: 5-7R
Tempo: Power
Modification: dumbbell flat bench chest press

*check back to your numbers from week 1 to know your starting weight. 

*be sure to track your weight, reps, sets so you are able to refer back to this each week. 

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)*

Execution: 
- keep full body tension (break the bar) 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.

Bench Press

Warm Up Sets: 1S
Rep Range: 6-8R
Tempo: power
Modification: trap bar, sumo, or dumbbell/kettlebell deadlifts [whichever you choose, be consistent] 

*check back to your numbers from week 1 to know your starting weight. 

*be sure to track your weight, reps, sets so you are able to refer back to this each week. 

Set Up: 
 - load the bar with an appropriate weight for the rep count. 
- stand behind the bar and position the bar so it is in line with/above “mid shoelace “
- take a hip width stance or slightly inside. (feel free to play around with stance, your mobility and biomechanics will play a large role in the width of your stance)
- create a tripod foot with your feet (think about connecting/pressing through the base of your big toe, little toe, and heel) 
- with a neutral spine, hinge the hips back and bend forward to grip the barbell. 
- grip the barbell with a pronated grip (feel free to use straps), hook grip, or an under/overhand grip. (Use a “death grip” on the bar)
- grip should be just outside of the hips
- activate your lats by depressing your scapula (shoving them down and pinning them there) and think about breaking the bar around your body to create tension.
*as you do this the bar should be pulled right up to your shins.
- keep head/neck/spine neutral

Execution: 
- take a bracing breath, expand your core 3D
- keep a neutral spine, and press your feet through the ground. 
- leg press the weight up until the bar is at knee level 
- as soon as the bar reaches the knees use torque snap your hips in and lift your torso as you stand the rest of the way. (think about your knees externally rotating, but don’t actually rotate, and push the hips in)
- contract the entire posterior chain and keep it tight, make sure to reach full hip extension at the top of the rep, but don’t hyperextend through the low back
- lower the bar with control, keep the bar as close to your body as possible. 
- Reset your breath in between each rep.
- at the top and bottom of the rep we should always be able to ‘read the logo on your shirt’- this just means keep your chest up and facing forward.

Conventional Deadlift

Rep Count: 10R, 10R, 8R, 6R
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand and sit on the ground
- bend your knees and plant your feet on the ground
- rock yourself back so your back is flat against the ground
- lift your dumbbells and position them over your chest, palms facing in 
- keep your feet planted on the ground

Execution: 
- bend your elbows so they move below your shoulders and lower the dumbbells
- as you bend your arms twist your grip to a pronated grip
- tap your triceps on the ground at the bottom of the rep [palms facing forward] 
- drive your feet through the ground and extend your arms as you press the dumbbells back up and over your chest
- as you press, rotate the dumbbells to a neutral grip at the top of the rep [palms facing in]
- contract your chest

Pronated to Neutral Dumbbell Floor Press

Rep Count: 10R, 10R, 8R, 6R each side 
Tempo: steady 
Modification: pronated grip single arm dumbbell row

*if you do not have a landmine attachment you can modify by placing one end of the barbell in the corner of a room. [wrap in a towel or mat to pad the wall if needed] 

Set Up: 
- position one end of your barbell in the landmine attachment
- step to free side of the bar and load the bar with appropriate weight
- stand just behind the bar facing 90 degrees from the bar
- get into a split stance position, bend both legs- outside leg forward and inside leg planted at a ~45 degree angle from your other leg
- keep a neutral spine and bend your torso forward, rest your outside elbow on your outside quad to help stabilize
- extend the arm that is closest to the bar and grip the edge of the barbell with a pronated grip 

Execution: 
- retract your scapula, bend your arm, and drive your elbow towards your waist 
- with a tight grip on the edge of the barbell, row the barbell until your elbow is in line with or slightly above and at ~45 degree angle from your torso 
- contract your mid/high back [use lats to control your row] 
- release the bar and extend your arm back down towards the ground. 
- keep head, neck, spine, neutral 
- keep chest facing down towards the ground

Meadows Rows

Superset

Rep Range: 8-10R 
Tempo: steady 
Modification: banded lat pulldown, [un]assisted wide grip pull ups

Set Up: 
- attach the wide lat pulldown bar
- sit on the seat so your glutes are at the edge of the bench
- adjust the knee pads so you are able to press your knees up into the pads by lifting your heels and driving your toes into the ground. 
- grip the bar with a wider than shoulder width grip 
- lean your torso back just slightly [~45-60 degrees]
- drive your ribs down and keep a neutral spine

Execution: 
- depress your scapula and drive your elbow straight down towards the ground
- keep your elbows in front of your torso as you pull the bar towards your high chest
- contract your lats 
- release the bar with control until your arms are fully extended again 
- keep your torso from swaying throughout each rep 
- keep your wrists straight
- reset scapula between each rep

Wide Lat Pulldown

Rep Range: 6-8R each side 
Tempo: steady 

Set Up: 
- grip a dumbbell in one hand and get down on the ground in a half kneel position
- plant your knee down on the ground on the same side as the hand gripping the dumbbell
- bend your knee and plant your foot on the ground on the opposite side 
- lift the dumbbell to your shoulder, arm bent at 90 degrees [or just below] and palm facing forward
- squeeze your glutes, keep your hips forward, and drive your ribs down to brace

Execution: 
- extend your arm and press the dumbbell up and overhead 
- dumbbell should be in line with your shoulder at the top of the rep, palm facing forward
- as you bend your arm and lower the dumbbell with control, keep your elbow slightly in front of your torso
- keep non working arm out to the side for stability if needed

Half Kneel Single Arm Overhead Press

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

 [*if the grip bothers you feel free to switch to a neutral grip fly]

Set Up: 
- sit on the chest fly machine, adjust the handles so they are in line with and locked slightly in front of your chest 
- grip the handles of the chest fly machine with a supinated grip, palms up 
*this grip requires external rotation and more mobility in your upper body, practice with lighter weight and make sure to keep your elbows slightly bent. 
- press your back into the pad and plant your feet on the ground
- pin a slight bend in your elbows
- pin your scap down and back 

Execution: 
- pull the handles and fly the weight in so your pinkies meet in line with the center of your chest
- contract your pecs 
- release the weight with control until the handles are just slightly in front of your torso again

Supinated Grip Machine Chest Fly

Rep Range: 10-12R 
Tempo: steady 

Set Up: 
- position an incline bench at a ~60-70 degree angle 
- grip a dumbbell in each hand
- straddle the bench, and press your chest/hips into the back pad of the bench
- keep a neutral spine
- extend your arms down so the dumbbells are in line with your front delts
- lock your scap down and squeeze your glutes to keep your torso in position

Execution: 
- lead with your thumbs and raise your dumbbells in a Y shape
- when your dumbbells are in line with your shoulders, arms fully extended in a Y shape, contract your rear delts/upper back 
- lower your arms with control until the dumbbells are directly below your shoulders again

Incline Y Raise

Compound Set

Time: 1 minute 
Tempo: steady 

*track the number of reps you complete within the 1 minute time cap. Record this number so you are able to refer back to it as we move through each week. 

*choose a weight you know you will be able to lift for 15 reps. 

Set Up: 
- set your timer for 1 minute
- choose an appropriate weight and grip a dumbbell in each hand
- stand with your feet hip width apart
- lift the dumbbells and position them at your shoulders, palms facing forward [pinkies tucked slightly]
- drive your ribs down and squeeze your glutes to brace. 

Execution: 
- bend your knees slightly and press up onto the balls of your feet as you press the dumbbell up and overhead
- as you extend your arms overhead, rotate the dumbbells to a neutral position at the top of the rep [palms facing in] 
- lower the dumbbells with control, rotate the dumbbells back to a pronated grip at the bottom of the rep 
- explosive reps, keep a rhythm
- take small pauses as needed, try to get through the entire minute

1 Minute AMRAP: Dumbbell Push Press

7/25 Upper Body Strength [chest, back, shoulders]

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

Porchia

Jennifer

6/16 Quads, Glutes

Audry

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

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

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!!!

7/25 Upper Body Strength [chest, back, shoulders]

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