Name: Playbook - Sam Sweeney - 7/29 Chest, Back, Triceps
Uploaded: 2026-06-17T00:04:42.222Z
Duration: 75 min
Description: 7/29 Chest, Back, Triceps

Decided to do this all over again because I missed so much the last split. LES GO BOOTY AND BOULDERS lol

Molly

First thing: half kneeling windmills are my FAVORITE exercise of literally any ever, so I’m ecstatic this will be seen weekly this split!!!!!! Also, the close grip on the row felt so strong and controlled, and I love that it’s a primary for this split!!

Megan

Kody Young

I'm loving the mix and combo of movements. I feel like I'm hitting everything everywhere all at once 😂

Amanda

Becky

Jaimee

Bethany

Elaine Rondon

Angela

Andrea

Audry

WOW … my upper body is feeling the pump.

Kimberly R

Deja

Adrienne

Connie

🫨🫨🤩🫨🫨🤩🫨🫨🤩🫨🫨🤩🫨

JulieAnn

Brandi

Kenia

I hope this program becomes one that stays! So dang good!

Delaney

Mia Arrowsmith

Ohhhh my gosh….this split is flipping amazing!!  Thank you

Lorena

Bradley

Tiffany

Karen Arce

The variety on today's workout was on point! For someone who struggles with lat engagement, those landmine rows were a surprising favourite! Thanks Sam!

Tamara

Regina

Nyakeh

Hailey

Katie

Wow!  Loving this💪🏾👊🏾👏🏾👏🏾👏🏾

Kimmy

Already in love with this split. It's what ive been dreaming of.

Kristin

Taylor Connor

Megan Laudick

Jennifer

Tasha

Laiken Brazil

Marsha Ross

Lovinggggggg this split so far!!! The core training in the beginning is chefs kiss!

Nikki

Amy Maus

Porchia

Mike

Happy Tuesday

Week 1 of 6 (week 6 deload)

Pre Training Mobility and Warm Up: Please use the core compound set listed and/or choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here]. I also recommend adding 1-2 warm up sets to the primary compound movements to serve as a warm up to the training day. 

Tap the ‘start now’ button to find the training day overview.

Chest, Back, Triceps:

Core Compound Set: (can be done before or after each training session): 
1a. Tall Kneeling Banded Pallof Press: 2-3S/6-10R each side 
1b. Half Kneeling Windmills: 2-3S/6-10R each side

Strength Training: 
2. Incline Bench Press: 4S/8R 

3. Landmine [or T Bar] Close Grip Row : 4S/12R 

4. Flat Bench Dumbbell Chest Press: 3S/6-10R [2 second eccentric, 2 second pause at the top of each rep] 

5. Single Arm Chest Supported Lat Pulldown: 3S/10-12R each side [3 second eccentric] 

6a. Supinated Grip Straight Bar Tricep Extensions: 4S/8-12R [2 second pause at top of each rep] 
6b. Single Arm Flat Bench Corkscrew Skull Crushers: 4S/10-12R each side [3 second eccentric] 

7. Seated Double Cable Neutral Grip Chest Fly: 2S/Failure [choose a weight you know you are able to complete at least 10 good reps with]

7/29 Training Day Overview

Rep Count: 6-10R each side 
Tempo: slow, steady 
Modification: tall kneeling cable pallof press

Target muscle group: core

Set Up: 
- loop a band low around a rack 
- step in front of the rack, face 90 degrees from the band
- get down into a tall kneeling position 
- drive your knees and feet into the ground
- squeeze your glutes, set a neutral pelvis position 
- keep hips fully extended
- extend your arms to grip the band with both hands
- pull the band in front of you, in line with the center of your chest

Execution: 
- breathe behind the brace
- keep hips/torso square, facing 90 degrees from the band
- you are fighting rotation here, keep a stiff truck

Tall Kneeling Banded Pallof Press

Rep Range: 6-10R each side
Tempo: steady
Modification: no weight

Target muscle group: core

Set Up: 
- grip a kettlebell or dumbbell in one hand
- get down into a half kneeling position, bend your leg at a 90 degree angle on the same side as the kettlebell
- plant foot on the ground in front of you, toes pointing forward
- drive the knee of your other leg into the ground
- squeeze your glutes, set a neutral pelvis position, and brace
- extend your arm and hold the kettlebell directly over your delt
- keep gaze on the kettlebell
- extend your free arm down, in front of your torso

Execution: 
- push your hips back 
- shift your torso towards your leg and bend forward
- bend your low arm and try to lower your forearm to tap the ground in front of you
- keep kettlebell arm extended directly over your delt as you shift down
- drive your hips in, raise your torso
- shift into the upright position, again keeping kettlebell directly over your delt 
- inhale as you lower, exhale as you raise your torso 
- keep the brace in your core throughout

Half Kneeling Windmill

Core Compound Set

Rep Count: 8R 
Tempo: steady
Modification: dumbbell incline chest press

Target muscle group: chest

Set Up: 
- sit on the incline bench, press back into the seat, plant feet on the ground 
- extend your arms to grip the barbell positioned over your eyes
- grip the bar with a pronated grip, slightly wider than shoulder width apart
- contract your lats, think about breaking the bar in half
- brace
- drive your feet into the ground and lift the bar from the rack 
- position it directly over your chest

Execution: 
- bend your arms so your elbows travel ~45 degrees from your torso
- lower the bar to your chest, or at least a 90 degree bend
- extend your arms and press the barbell over your chest again 
- contract your chest
- keep feet connected to the ground
- keep knuckles facing the ceiling 

Executio

Incline Bench Press

Rep Count: 12R
Tempo: steady 
Modification: dumbbell, cable, or machine neutral grip row 

Target muscle group: back  

Set Up: 
- position one end of a barbell in the corner of a room or rack
- load the free end of the bar with appropriate weight
- step behind the weight loaded on the barbell, straddle the bar, facing away from the landmine 
- squeeze your glutes, set a neutral pelvis position and brace
- push your hips back, slight bend in your knees
- bend your torso forward, extend your arms down below your chest
- loop the close grip cable handle under the bar and grip with a neutral grip, or simply grip the bar with both hands, neutral grip 
- depress your scapula
- keep a neutral head, neck, and spine
- keep chest facing the ground

Execution: 
- retract your scapula
- bend your arms and drive your elbows towards your waist on either side
- row the bar to your chest
- contract your lats, mid back 
- extend your arms and lower the bar away from you
- try not to swing or sway your torso as you row, stay controlled

Landmine [or T Bar] Close Grip Row

Rep Range: 6-10R
Tempo: 2 second eccentric, 2 second pause at the bottom 

Target muscle group:  chest

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- lie in a supine position on a flat bench 
- plant your feet on the ground, press your back into the bench 
- squeeze your glutes, set a neutral pelvis position, and brace
- extend your arms and position the dumbbells over your chest
- tuck your pinkies forward slightly 

Execution: 
- bend your arms so your elbows travel ~45 degrees from your torso, to at least a 90 degree bend
- extend your arms and press the dumbbells over your chest again 
- contract your chest

Flat Bench Dumbbell Chest Press

Rep Range: 10-12R each side
Tempo: 3 second eccentric 
Modification: single arm banded neutral grip pulldown [chest supported or not], or single arm dumbbell lat pullover

Target muscle groups: lats

Set Up: 
- set your bench to a ~70-80 degree incline and position it in front of the cable, high end pointing towards the cable
- grip a handle with one hand, neutral grip
- extend your arm and step behind the bench, straddle the bench and press your chest and hips into the pad
- squeeze your glutes, set a neutral pelvis position, and brace

Execution: 
- depress your scapula
- bend your arm and drive your elbow towards your hip on one side
- lean into the pull and contract your lat, squeeze your elbow in close
- extend your arm overhead again with control 
- keep traps down, shoulders back

Single Arm Chest Supported Neutral Grip Lat Pulldown

Rep Range: 8-12R
Tempo: 2 second pause at the top of each rep
Modification: banded supinated grip tricep extensions, or supinated grip dumbbell tricep kickbacks 

Target muscle group: triceps

Set Up: 
- attach a straight bar to one side of the cable, position it high
- step in front of the cable, facing the bar
- grip the bar with a supinated grip 
- bend your arms at 90 degrees and pin your elbows by your sides
- keep wrists pinned straight
- keep traps down, shoulders back 

Execution: 
- extend your arms and pull the bar straight down, towards your quads
- contract your triceps
- keep elbows pinned by your sides and bend your arms again 
- return bar to the 90 degree start position again

Supinated Grip Straight Bar Tricep Extensions

Rep Count: 10-12R each side
Tempo: 3 second eccentric 

Target muscle group: triceps

Set Up: 
- grip a dumbbell in one hand
- lie in a supine position on a flat bench, plant feet on the ground
- extend your arm and position the dumbbell over your delt on one side, begin with a pronated grip 
- keep back glued to the bench 

Execution: 
- bend your arm and lower the dumbbell to one side of your head
- allow your elbow to move back slightly for a greater tricep stretch
- as you lower the dumbbell rotate your grip to supinated at the bottom of the rep
- arm should be bent at ~90 degrees at the bottom of the rep
- extend your arm, drive your elbow over your delt again
- lift the dumbbell into the start position again 
- rotate your grip back to pronated at the top of the rep 
- contract your tricep

Single Arm Flat Bench Corkscrew Skull Crushers

Tricep Compound Set

Rep Count: Failure [as many reps as you can with good form]
*choose a weight you know you are able to complete at least 10 good reps with*
Tempo: slow, steady
Modification: flat bench dumbbell or machine neutral grip chest fly 

Target muscle group: chest

Set Up: 
- attach single arm handles to either side of the cable and position them low [chest level when seated]
- position the seated bench in the center and ~2 steps in front of the cables
- grip each handle with a neutral grip as you step in front of your bench and sit
- press your back into the bench, plant your feet on the ground
- extend your arms out to either side, pin a slight bend in your elbows 
- pin your traps down, shoulders back 

Execution: 
- pull the cables forward and towards the center, like you are giving a big hug
- contract your chest at the top of the rep, handles meet in the center
- extend your arms out to either side again with control, stretch through your chest

Seated Double Cable Neutral Grip Chest Fly

7/29 Chest, Back, Triceps

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

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!!

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)

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!

7/29 Chest, Back, Triceps

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