Name: Playbook - Sam Sweeney - 7/7 Chest
Uploaded: 2026-06-17T00:04:42.401Z
Duration: 75 min
Description: 7/7 Chest

Loved this mix and grip variations 💪😍

Megan

Such a great workout! I was TOAST by the end.

Bethany

Katie

JANA

This one needs to be called Chest and Wrist Buster - I can't be the only one by my wrists just couldn't handle all the pushing today and had to skip the finisher...

Tamara

Kimberly R

Sarah

Michelle 

Hannah

Forever and always in love with this tempo work 🥰🤩💖☺️

Audry

Nyakeh

Jamie

April

JulieAnn

Porchia

Bradley

Great way to start a Monday. The finisher killed me in such a good way

Marta

Sara

That was the hardest chest workout of my life!

Frank

Bad day for a hair wash 🥵😂 that finisher was something else

Morgan

Mia Arrowsmith

Barbi

Suanne Camacho Tumaquip

Regina

Kimmy

Susanne

Rachel

Chandra mae

It was great! These workout have been a great change for me! 💪🏼😊

Melissa

Tasha

I love the variation in grips! Chest feels great today!

Alexandra

Happy Monday! 

Week 3 of 4 (week 5 deload)

Pre Training Mobility and Warm Up: please use the mobility and activation exercises listed or choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here]

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

Chest: 

Warm Up/Activation: 
1a. Push Ups: 3S/20 seconds
1b. Push Up Iso Hold: 3S/10-20 seconds

2. Paused Barbell Bench Press: 5S/5R [3 second pause at the bottom of each rep]

3. Slow Eccentric Single Arm Neutral Grip Unsupported Chest Press: 4S/6-8R each side [3 second slow eccentric each rep] 

4a. Low Incline Supinated Grip Bench Press: 3S/6-10R [3 second slow eccentric each rep]
4b. Chest Focused Dips [tempo change]: 3S/3R w/ 5 sec pause at the bottom of each rep + 4-6R steady tempo

5. Alternating Double Cable Bent Forward Chest Fly [w/ iso hold]:  3S/12-16R total 

6. Extra Wide Neutral Grip Push Ups: 2-5S/10R [3 second slow eccentric each rep, 10 second pause at the bottom of the last rep each set]

7/7 Training Day Overview

Time: 20 seconds 
Tempo: steady 
Modification: incline push ups (hands on bench, feet on ground), or push ups on knees

Target muscle group: chest, core

Set Up: 
- plant your hands on the ground, just outside of shoulder width 
- step your feet back into a high plank position, wider stance for a more solid base
- squeeze your glutes, set a neutral pelvis position 
- keep your hips in line with your torso, hold a strong brace in your torso 
- keep a neutral head, neck, and spine 

Execution: 
- bend your arms so your elbows travel ~45 degrees from your torso 
- lower your chest towards the ground, to at least a 90 degree bend in your arms
- extend your arms and press your torso away from the ground 
- contract your chest at the top of the rep
- keep your brace strong throughout

Push Ups

Time: 10-20 seconds
Tempo: hold
Modification: incline push up hold (hands on bench, feet on ground), or push up hold on knees

Target muscle group: chest, core

Set Up: 
- plant your hands on the ground, just outside of shoulder width 
- step your feet back into a high plank position, wider stance for a more solid base
- squeeze your glutes, set a neutral pelvis position 
- keep your hips in line with your torso, hold a strong brace in your torso 
- keep a neutral head, neck, and spine 

Execution: 
- bend your arms so your elbows travel ~45 degrees from your torso 
- lower your chest towards the ground, to at least a 90 degree bend in your arms
- hold tension across your chest and in your core
- keep hips off of the ground, body in a straight line

Push Up Iso Hold

Warm Up and Activation

Rep Count: 5R 
Tempo: 3 second pause at the bottom of each rep
Modification: paused flat bench dumbbell or machine chest press

Target Muscle Groups: chest [please note; this is a compound movement so you will be utilizing multiple muscle groups at once]

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)*
- plant your feet on the ground so your toes are in line with or slightly behind your knees 
- brace and create full body tension [death grip on the bar- grip the ground with your feet]

Execution: 
- keep full body tension (break the bar- spread the ground with your feet) 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

Paused Barbell Bench Press

Rep Range: 6-8R each side
Tempo: 3 second slow eccentric
Modification: single arm neutral grip flat bench chest press

Target muscle group: chest

Set Up: 
- grip a dumbbell in one hand, neutral grip
- sit on the ground in front of a flat bench, press your mid back into the side of the bench like you are setting up for a hip thrust
- bend your legs and plant your feet on the ground, heels under your knees
- squeeze your glutes, set a neutral pelvis position, and raise your hips off of the ground and into full extension
- keep hips in line with your torso, hold tension in your glutes and brace your core
- extend your arm holding the dumbbell, position the dumbbell over your chest
- keep mid back pressed into the bench, feet planted on the ground 

Execution: 
- bend your arm, so your elbow travels ~45 degrees from your torso 
- lower the dumbbell to one side of you chest, to at least a 90 degree bend in your arm
- extend your arm and press the dumbbell up and over your chest again 
- contract your chest
- keep your hips high and square to the ceiling

Slow Eccentric Single Arm Neutral Grip Unsupported Chest Press

Rep Range: 6-10R
Tempo: 3 second slow eccentric each rep 
Modification: low incline supinated grip dumbbell chest press

Target muscle group: chest

Set Up: 
- set your bench to a ~30-45 degree incline
- position your bend directly under the bar
- sit on the bench, press your back into the bench, plant your feet on the ground 
- the bar should be in line with your eyes when you look up while sitting on the bench 
- extend your arms to grip the bar with a supinated grip, shoulder width apart
- squeeze your glutes, set a neutral pelvis, and brace
- depress your scapula, hold tension in your lats, think about breaking the bar in half 

Execution: 
- extend your arms and lift the bar from the rack and position it over your chest
- bend your arms, keep elbows tucked
- lower the bar to tap your chest, or to at least a 90 degree bend in your arms
- extend your arms and press the bar over your chest again 
- contract your chest

Low Incline Supinated Grip Bench Press

Rep Range: 3R w/ pause + 4-6R steady 
Tempo: 5 second pause at the bottom of first 3 reps, steady tempo on final 4-6R reps
Modification: flat bench neutral grip dumbbell chest press 

Target muscle group: chest

Set Up: 
- grip the dip handles with a neutral grip 
- squeeze your glutes, set a neutral pelvis position, and brace
- extend your arms and press yourself up so your feet are off the ground 
- tuck your chin 

Execution: 
- bend your arms, keep your elbows traveling straight back, squeeze them close to your sides
- lean your torso forward slightly and lower your chest towards the ground between the handles
- lower to at least a 90 degree bend in your arms, feel a full stretch across your chest 
- extend your arms and press yourself up into the top of the rep again 
- contract your chest at the top of the rep

Chest Focused Dips [tempo change]

Compound Set

Rep Range: 12-16R total 
Tempo: steady
Modification: alternating decline chest fly  

Target muscle group: chest

Set Up: 
- attach handles to either side of the cable and position them high 
- grip each handle with each hand
- step to the center of the cable, take a hip width stance
- squeeze your glutes, set a neutral pelvis position 
- push your hips back, slight bend in your knees, and bend your torso forward so your chest is facing the ground 
- extend your arms out to either side, towards the cable
- pin a slight bend in your arms 
- keep a flat back 

Execution: 
- pull both handles forward, towards the ground, to meet in line with the center of your chest
- contract and hold tension in your chest
- keep one arm holding the cable under your chest
- extend your other arm high out to your side, feel a full stretch in your chest
- pull the cable to meet your other hand again, directly below the center of your chest
- alternate each arm, each rep

Alternating Bent Forward Double Cable Chest Fly [w/ iso hold]

Sets: 2-5 sets
Rep Range: 10R
Tempo: 3 second slow eccentric each rep + 10 second pause at the bottom of final rep each set 

Target muscle group: chest

Set Up: 
- place two kettlebells on the ground, slightly wider than shoulder width apart 
*adjust width based on your mobility, do what feel comfortable 
- grip the kettlebell handles with a neutral grip 
- step your feet back into a high plank position on the kettlebells, take a wider stance for more stability 
- stack your chest over your kettlebells
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a neutral head, neck, and spine 
- keep hips in line with your torso 

Execution: 
- bend your arms, keep elbows close to your sides traveling ~45 degrees from your torso 
- lower your chest towards the ground between your kettlebells
- lower to a 90 degree bend in your arms 
- extend your arms and press your chest away from the ground
- contract your chest at the top of the rep 
- keep body traveling in one straight line

Extra Wide Neutral Grip Push Ups

7/7 Chest

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

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

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

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!!!

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!

7/7 Chest

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