Name: Playbook - Sam Sweeney - 7/29 Upper Body Hypertrophy [chest, back, shoulders]
Uploaded: 2026-06-17T00:04:47.321Z
Duration: 60 min
Description: 7/29 Upper Body Hypertrophy [chest, back, shoulders]

Boy do I struggle to lock my elbows out on the overhead holds!

Carmen

Love the different variations in all your workouts!! I never lose interest!

Lindsay

I feel like I’m always learning such new and wonderful things with these workouts. Those t-raise and cable fly variations were so awesome!!

Megan

Morgan

Honestly, not my best work, but we did it

Melanie

Holly

Thought this would be an easier ish day but still left me trying to catch my breath 😤

Ahmad

Wow! That last tri-set was a killer!🫣😍👍🏻🔥💪🏻

Donalee

Wow! That hit all the right places today. Feeling shaky and strong. Thankful for the quality of this programming and the thought that goes into each session.

Katie

Awesome workout. Almost lost an ankle trying to get a 45 pound plate off my back with the weighted push-ups. 

Sincerely,

-Your brother-in-law who still has two feet 😂

Nicholas

Mike

Amanda Smith

Kody Young

I’ve always struggled with my upper body strength and this felt so good!!

Mia Arrowsmith

Loved todays workout trying to stay motivated

Lauren

🥵🔥💪🔥💪🔥🤮🥵😲 and that's all I can say

Carol

Louise

Dedra

Tiffany

I love the way it looks so easy at first glance...hahaha
And then it gets you so good!!Thanks for another great workout Sam🙌🔥💪

Jess

Okay by the hell didnt I start doing this sooner? I’ve been in a real funk lately and this challenge has really changed things for me. I can’t thank the Sweeny’s enough!!

Victoria

That triset was my favorite part 💪🏼🙌🏻😎

Kelsey

Great workout. I substituted inverted rows bc my pull-up bar was not accessible and I really felt the burn with those ! Good to mix it up !

Chrissy

Sidney

Steve

Katelyn

Judith Harris

It was harder for me than probably others, since I misread that the pull ups were first. Went ahead and did four sets of chest press before I realized it!🤣

Julie

Gabriela

I’m not gonna be able to lift my arms tomorrow 🥵

Good upper body day for sure! Cables were all taken so had to get creative 😅

Emiliano

Missed having a burnout at the end but great workout overall!

Kaitlin

Ana lopez

Laney

JulieAnn

Ashley Laas

Andryana

Kimmy

Great upper body workout with just light weight ! Feels great

Kayleigh B

Meredith

Gloria

Wasn’t feeling the best but glad I got it in and the blood pumping

Veronica

Audi

The reps, the tempos and the movements are a recipe for an amazing workout!! 🤩. Feeling awesome after that one.

Lacey

Dennis

Sara Lassig

Michelle 

[Challenge Week2/Day 5] 

Happy Friday! 

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 [pull ups and push ups] and iso hold movement [Z press] starting today! 

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

Upper Body Hypertrophy [chest, back, shoulders]: 

1. Pull Ups: 4S/5-7R [*60 seconds rest] 

2. Push Ups: 4S/4-6R [*60 seconds rest] 

3. Dumbbell Z Press Iso Hold: 3S/30 seconds 

Compound Set: 
4A. High Incline Dumbbell Press: 3S/20R, 15R, 10R
4B. Incline Bench Supported T Raise Variation: 3S/20R, 15R, 10R

Triset: 
5A. Trap Bar Dead Stop Row: 4S/8-10R 
5B. Double Cable Pronated Grip Chest Fly: 4S/15R 
5C. Double Cable Rear Delt Extensions: 4S/20R

7/29 Training Day Overview

Rep Range: 5-7R
Tempo: steady 
Modification: assisted or banded pull ups or inverted rows

*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: 
- use a bench or chair to reach your hands up to the bar if needed
- grip the pull up bar with a pronated grip, just outside of shoulder width. [thumbs wrapped over or under the bar] 
* [step each foot into the band (if you are using the band)
- extend your legs and arms and allow your body to hang from the bar. 
- bend your legs [or keep them straight] and squeeze your glutes to brace your core [‘brace for a punch’ and create a “hollow” position]

Execution: 
- depress your scapula as you bend your elbows and pull your chest to meet the bar. 
- as you pull yourself up, keep your elbows in front of your shoulders, think about breaking the pull up bar in half and use your lats to initiate the pull. 
- contract your back when your chin is above the bar
- lower your body with control until your arms are fully extended again. 
- reset your scapula before each rep 
- keep your wrists straight.

Pull Ups [weighted, assisted, inverted row]

Rep Range: 4-6R 
Tempo: steady 
Modification: incline push ups or drop to your knees.

*weighted for difficulty 

*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:
- position yourself in a high plank/push up position, hands under your shoulders just outside of your chest. 
- squeeze your glutes and quads simultaneously and push your mid back through your scapula. 
- hold the “hollow hold” position to secure the brace. 

Execution: 
- bend your elbows so they are below your shoulders [~45 degree angle from the torso]
- lower chest towards the ground
- tap your chest on the ground at the bottom of the rep [or lower as far as you are able]
- drive your palms and toes through the ground and extend your arms as you 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.] 

*use weight or band for difficulty, drop to knees or perform incline push ups to modify. Make sure to record.

Push Ups

Time: 30 seconds
Tempo: hold 

*be sure to track your weight, so you are able to refer back

Set Up: 
- sit on the ground with your legs extended in front or spread. 
- grip a dumbbell in each hand and position them at your shoulders 

Execution: 
- extend your arms and press the dumbbells into the overhead position, palms facing in
- lock your scapula down, keep your dumbbells in line with your shoulders
- drive your ribs down, keep a neutral spine, and brace as you hold the dumbbells in the overhead position for an entire 30 seconds

*if you feel pull or tension in your low back you are likely going too heavy, and/or hyperextending through your low lumbar. Make sure you are utilizing your core to help keep you upright and in position. 

*the Z press naturally forces more core control by sitting on the ground [no help from your feet] start lighter than you think.

Dumbbell Z Press Iso Hold

Rep Count: 20R, 15R, 10R
Tempo: steady

Set Up: 
- set your bench to a ~75 degree incline [high incline] 
- grip a dumbbell in each hand and sit on the bench with your back pressed into the back of the bench
- plant your feet firmly on the ground
- position the dumbbell up and over your chest, keep a neutral grip [palms facing in] 

Execution: 
- tuck your elbows by your sides as you lower the dumbbells towards either side of your chest
- lower until you reach a 90 degree angle in your arms or just below [full ROM]
- drive your feet through the ground and extend your arms as you 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 and front delts at the top

High Incline Dumbbell Press

Rep Count: 20R,15R, 10R
*sides to front= 1 rep
Tempo: steady

Set Up:
- grip a dumbbell in each hand [pronated grip] 
- straddle the bench and position your chest/hips against the back of an incline bench [~75 degree incline] 
- keep your hips pressed into the pad and feet planted on the ground

Execution: 
- raise your arms out to your sides until your dumbbells are in line with your shoulders
- shift the dumbbells into a front raise position, so they are in line with your front delts
- keep your arms extended and tension on the delts and shift your dumbbells back out to your sides [lateral raise position] 
- continue to shift the dumbbells from out to your sides to in front of your delts

Incline Bench Supported T Raise Variation

Compound Set

Rep Range: 8-10R 
Tempo: steady 
Modification: kettlebell or dumbbell neutral grip bent over row

Set Up: 
- step inside the trap bar, feet hip width apart
- bend forward keeping a neutral spine until your chest is facing the ground [brace to hold yourself in this position]
- grip the trap bar on each side with a neutral grip 
- depress your scapula and pin them down 
- keep your head, neck, spine neutral 

Execution: 
- keep your chest facing the ground and retract your scapula as you drive your elbows towards your hips
- row the bar up until your elbows are in line with or slightly past your torso, contract your mid/high back 
- lower the bar back to the ground with control 
- allow the bar to fully tap the ground at the bottom of the rep before continuing reps
- keep your spine neutral throughout

Trap Bar Dead Stop Row

Rep Count: 15R
Tempo: steady 
Modification: banded standing chest fly, incline bench dumbbell low fly [from low to high]

Set Up: 
- use no attachment on the ends of the cables
- position each side of the cable high
- grip the knobs of the cable with each hand, use a pronated grip 
- stand in the middle of the cable rig [feet together or staggered stance]
- keep a neutral spine and bend your torso forward just slightly 
- lock in a slight bend in your elbows and extend your arms out to each side 

Execution: 
- pull the cable and fly the knobs towards the center, until they are in line with the center of your chest
- thumbs should be together at the top of the rep, palms down
- contract your chest
- release the cable with control until your arms are extended out to your sides again, in line with your shoulders.

Double Cable Pronated Grip Chest Fly

Rep Count: 20R
Tempo: steady 
Modification: dumbbell bench supported rear delt fly, or banded pull aparts

Set Up: 
- use no attachment on the ends of the cables
- position each side of the cable high
- face the cable and reach to grip the knobs of the cable with each hand, grip the opposite cable with the opposite hand so the cables are criss crossed at the center
- stand in the middle of the cable rig [feet together or staggered stance]
- position your chest slightly up and keep a strong base
- lock in a slight bend in your elbows 

Execution: 
- start with your hands high, gripping the cable in line with or just above your head
- lead with your pinkies and pull the cables across as you extend your arms out to your sides so your hands are in line with or slightly below your rear delts
- contract your rear delts, high/mid back at the top of the rep
- release the cables with control back to meet high in the center again

Double Cable Rear Delt Extensions

Triset

7/29 Upper Body Hypertrophy [chest, back, shoulders]

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

Porchia

Jennifer

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

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)

5/7 Quads, Glutes (abs)

Flavia

Has anyone got triceps I can borrow? Mine are on 🔥🔥💪

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!!!

7/29 Upper Body Hypertrophy [chest, back, shoulders]

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