Name: Playbook - Sam Sweeney - 8/12 Upper Body Hypertrophy [chest, back, shoulders]
Uploaded: 2026-06-17T00:04:47.261Z
Duration: 65 min
Description: 8/12 Upper Body Hypertrophy [chest, back, shoulders]

Louise

Brittney

Great day!! First time doing all pull-ups instead of inverted rows and was able to do max reps all sets 💪😍

Megan

Jess

Malan wu

Jessica

Really great workout! 🤗💪🏻💪🏻💪🏻❤️Shoulders are def on fire!!!🔥🔥🔥🔥

Donalee

Katie

Absolutely love this programming !  Getting stronger every workout 💪🏻

Stephanie

I love how challenging every day is 🔥 also had a PB for weighted push ups 💪

Alice

Michelle

Kody Young

Mia Arrowsmith

Ana lopez

Kendra

Meghan

Hotel workout today. Upper body on fiyaaaaaaa

Cori

Eric Hall

Caroline

Alisa Rose

Those lat raises really wore my shoulders out after everything else we’d done!

Kristen Griffiths

Loved this workout. Feeling some gains. 💪🏽

Dedra

Rachel

Emiliano

Why, hello there, drop sets!!! Good to see you again 💪🥵🔥

Audry

Sarah Arnett

Mike

JulieAnn

Loved it!!! Those z press holds!! 🔥🔥🔥🔥

Steph

Veronica

Maryse Lalumiere

LOVED that workout!!! Hands down the best programming ever 👊🏼

Meredith

I know i say this every Friday but i LOVE upper body hypertrophy😍

Tiffany

Another good one 🔥🔥💪🏽💪🏽💪🏽

Kimmy

April

Channing

Kayleigh B

Gloria

Renee

Just got to say these programs are amazing I feel so much stronger thank you for the awesome work and time you put into these !!!

Joanne Nichols

They just keep getting better and better!!

Jean

Victoria

Laney

Cindy Smith

That shoulder superset killed my shoulders! Noodles!

Akarsha

Christina

[Challenge Week 4/Day 5] 

Happy Friday! 

Warm Up: foam roll, warm up and activation routine B 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 [dumbbell 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/4-6R [weighted, assisted]

2. Push Ups: 4S/6-8R [weighted, modified]

3. Z Press Iso Hold: 3S/35 seconds 

Superset: 
4A. Unsupported Alternating Chest Press: 3S/20R total [10R each side] 
4B. Seated Close Grip Cable Row: 3S/14-18R total [6-8R drop 8-10R- drop set, every set] 

Compound Set: 
5A. Alternating Recline Scaption Raise: 3S/20R total [10R each side] 
5B. Seated to Standing Dumbbell Lateral Raises: 3S/14-18R total [6-8R seated drop 8-10R standing- drop set, every set] 

Superset: 
6A. High Incline Goblet Press: 2S/12-15R 
6B. Alternating Neutral Grip Lat Pulldown: 2S/30R total

8/12 Training Day Overview

Rep Range: 4-6R
Tempo: steady 
Modification: assisted or banded pull ups or inverted rows

*check back to your numbers from week 3 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, or inverted row]

Rep Range: 6-8R 
Tempo: steady 
Modification: incline push ups or drop to your knees.

*weighted for difficulty 

*check back to your numbers from week 3 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 [weighted, modified]

Time: 35 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.

Z Press Iso Hold

Rep Range: 20R total [10R each side]
Tempo: steady 
Modification: flat bench alternating chest press

Set Up: 
- grip a dumbbell in each hand [pronated grip] and sit on the ground in front of a flat bench [like you would if you were setting up for a hip thrust] 
- drive your mid back into the side of the bench 
- place your dumbbells on the tops of your knees or at your chest
- push your back into the bench and lift your hips off the ground and into full extension [legs bent and feet positioned under your knees]
- contract your glutes and keep your chest, hips, knees in a straight line
- press the dumbbells over your chest, arms fully extended and dumbbells in line with your front delts 

Execution: 
- keep one arm fully extended, holding the dumbbell 
- bend the other arm and lower the dumbbell towards your chest
- as you lower the weight, bend your elbows at ~45 degrees from your torso
- lower until you reach a 90 degree bend in your arm, or just below [depending on your strength and mobility] 
- squeeze your glutes and drive your feet through the ground as you extend your arm and press the dumbbell back up and over the chest to meet the other dumbbell
- alternating each side as you move through the reps
- keep your hips in full extension and hold the brace to keep your torso from shifting throughout
- keep tension in the glutes

Unsupported Alternating Chest Press

Rep Range: 14-18R total  [6-8R drop 8-10R]
*drop set, every set
**drop the weight by 20-50% on your drop set
Tempo: steady 
Modification: close grip landmine row, dumbbell gorilla row 

Set Up: 
- attach the close grip attachment to the seated cable machine
- sit on the seated cable bench
- plant your feet up on the stabilizing platforms, keep a slight bend in your knees 
- grip the close grip attachment with each hand
- keep an upright torso-  head, neck, spine neutral 
- drive your ribs down and brace
- keep your scap pinned down

Execution: 
- drive your elbows towards your waist
- row the bar to just under your chest 
- at the top of the rep think about wrapping your elbows around your waist and contract your lats and mid back 
- release the weight and extend your arms back towards the cable 
- keep your chest upright and facing forward 
- keep your torso from swaying or swinging as you pull the cable towards you
- watch for your traps to rise as you pull, lighten the load if you notice this compensation happening.

Close Grip Seated Cable Row

Superset

Rep Range: 20R total [10R each side]
Tempo: steady 
Modification: seated alternating scaption raises

Set Up: 
- set an incline bench to 60-75 degree incline 
- grip a dumbbell in each hand, neutral grip 
- sit on the bench, plant your feet firmly on the ground
- press you back into the back of the bench
- extend your arms by your sides so the dumbbells are behind your torso, in line with your shoulders

Execution: 
- keep your arm straight and lead with your thumb as you raise one arm forward until the dumbbell is in line with your front delt
- lower the dumbbell back down with control until it is back down by your side, behind your torso and in line with your delt again
- alternate raising each side forward in a scaption motion

Recline Alternating Scaption Raise

Rep Range: 14-18R total [6-8R drop 8-10R]
*drop set, every set
**drop the weight by 20-50% on your drop set
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand
*position a lighter set of dumbbells on the ground in front of you
- sit on a bench and plant your feet on the ground
- extend your arms down by your sides
- keep your chest upright and facing forward

Execution: 
- raise your arms out to your sides [slightly in front of your torso] 
- when the dumbbells are in line with your delts, contract your lateral delt
- lower the dumbbells with control until your arms are positioned back down by your sides
- complete 6-8R in the seated position before dropping the weight by 20-50% 
- move to the standing position and complete 8-10R more with identical form
- keep your torso from swaying or swinging as you raise the dumbbells

Seated to Standing Lateral Raises

Compound Set

Rep Count: 12-15R 
Tempo: steady 
Modification: high incline hex press

Set Up: 
- set an incline bench to 60-75 degrees
- grip the head of a dumbbell with each hand
- sit on the incline bench and position the lower head of the dumbbell on your high chest
- plant your feet firmly on the ground 

Execution: 
- extend your arms straight up and press the dumbbell overhead
- at the top of the rep your arms should be fully extended, dumbbell in line with your high chest/collar bone
- contract your front delts/high chest
- bend your arms and tuck your elbows by your sides as you lower the dumbbell back down to meet your high chest

High Incline Goblet Press

Rep Range: 30R total [15R each side]
Tempo: steady 
Modification: single arm neutral grip lat pull down [if you are without a double cable pulley], or banded alternating lat pulldown 

Set Up: 
- sit on the double cable pulldown machine 
- drive your knees into the pads, press the balls of your feet through the ground
- grip the single arm attachments with a neutral grip 
- keep a neutral spine and lean your torso back just slightly
- drive your ribs down and brace to hold this position

Execution: 
- keep one arm extended
- drive the other elbow straight down towards the ground as you pull the cable  down
- when your elbow is in line with your torso, or slightly in front, contract your lat
- release the cable with control as you extend your arm back to meet the other cable
- alternate pulling on each side

Alternating Neutral Grip Lat Pulldown

8/12 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

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

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!!!

8/12 Upper Body Hypertrophy [chest, back, shoulders]

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