Name: Playbook - Sam Sweeney - 8/14 Back, Chest, Biceps
Uploaded: 2026-06-17T00:04:42.113Z
Duration: 75 min
Description: 8/14 Back, Chest, Biceps

Rory

This split is hitting every mark for me! Needs a permanent spot on the app for sure 💚💪🏼

Sarah

I love the variations in this workout! So fun!

Jude

Starting with the side plank row and ending with the double cable reverse fly just got my rear delts feeling in perfect alignment!!

Megan

My favorite day of this split… love it!!!

Kimberly R

Ralph John Roy

Jennifer

Audry

Marta

Corrine

Bradley

Kimmy

😮‍💨🤯😮‍💨🤯🙃🙃🙃🙃🙃🙃

JulieAnn

Even having to modify and reduce the weight with my current issue, I still managed to show up and feel an awesome burn

Barbi

Tiffany

Justin Copeland

Lorena

Regina

Elaine Rondon

My biceps are poppin’💪🏻💪🏻💪🏻

Katie

Sam V

Nyakeh

🙏🏼🙏🏼🙏🏼🤌🏼🤌🏼🤌🏼🤌🏼🤌🏼

Megan Laudick

Suanne Camacho Tumaquip

Happy Thursday!

Week 3 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.

Back, Chest, Biceps: 

Core Compound Set: (can be done before or after each training session): 
1a.  Anti Lateral Flexion Banded Side Plank Row: 2-3S/10-12R each side 
1b. Bear Hug March in Place: 2-3S/45-60 seconds

Strength Training: 
2. [Assisted] Pull Ups: 4S/8R 

3. Barbell Bench Press: 4S/12R 

4. Neutral Grip Dumbbell Seal Row: 3S/5-8R [3-4 second eccentric] 

5. Single Arm [slight deficit] Corkscrew Floor Press: 3S/10-12R each side [full pause at the bottom of each rep] 

6a. Incline Dumbbell Curls: 4S/5R w/ pause at the top + 10-20R [or to failure] lengthened partial reps
6b. Single Arm Cable Hammer Grip Hang Curl: 4S/6-10R each side [3 second eccentric]

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

8/14 Training Day Overview

Rep Count: 10-12R each side 
Tempo: slow, steady 
Modification: use cable or simply hold side plank position for 30 second each side, drop to knees if needed

Target muscle group: core

Set Up: 
- loop a band low around a rack 
- step in front of the rack, get down into a low side plank position facing the band 
- stack legs or stagger for a more stable base
- plant forearm on the ground, elbow positioned directly under your delt
- squeeze your glutes, keep hips fully extended, set a neutral pelvis position, and brace
- extend your top arm forward to grip the band with a neutral grip

Execution: 
- hold the brace in your core
- retract your scapula, bend your arm, and row your elbow towards your top hip
- squeeze your elbow in close to your side
- contract your back
- extend your arm forward again with control

Banded Side Plank Row

Rep Range: 30-60 seconds
Tempo: steady

Target muscle group: core

Set Up: 
- hug a plate or weight to your chest
- stand with feet hip width apart, toes forward
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a tall torso, and a neutral head, neck, and spine 
- tuck your ribs down

Execution: 
- lift one foot off of the ground, bend your leg and drive your knee towards your chest
- extend your leg and plant your foot on the ground again 
- alternate each leg, each rep in a marching motion
- try not to shift side to side as you march

Bear Hug March in Place

Core Compound Set

Rep Count: 8R 
Tempo: steady
Modification: band or machine assisted, or sub for lat pulldowns

Target Muscle Groups: back [lats] 

*band or machine assisted, bodyweight, or weighted- be consistent and progress as appropriate from week to 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, shoulder width apart [thumbs wrapped 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 in a hollow position, feet slightly in front of your torso, or bend your legs and cross your feet behind you
- think about pointing your armpits forward- break the bar with your hands and contract your lats
- squeeze your glutes, pull belly button to spine and brace your core [‘brace for a punch’ and create a “hollow” position]
- keep a neutral head, neck, and spine
- control the movement through your lats

Execution: 
- depress your scapula 
- bend your elbows and think about driving them down into the ground
- 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 lats/back when your chin is above the bar
- extend your arms and lower your body away from the bar with control
- be sure to fully extend your arms between reps, reset scapula 
- keep your wrists straight

[Assisted] Pull Ups

Rep Count: 12R
Tempo: steady 
Modification: flat bench dumbbell chest press

Target muscle group: chest  
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

Barbell Bench Press

Rep Range: 5-8R
Tempo: 3-4 second eccentric 
Modification: bent over neutral grip dumbbell row

Target muscle group: mid back, lats

Set Up: 
- lie on a flat bench in a prone position, extend your legs straight back, feet hanging slightly off of the bench
- grip a dumbbell in each hand, neutral grip
- squeeze your glutes, set a neutral pelvis position, and brace
- lift your chest slightly off of the bench 
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- retract your scapula
- bend your arms and drive your elbows towards your hips on either side
- squeeze your elbows in close by your sides, contract your mid back and lats
- extend your arms again and lower the dumbbells to the ground on either side of the bench

Neutral Grip Dumbbell Seal Row

Rep Range: 10-12R each side
Tempo: full pause at the bottom of the rep  

Target muscle groups: chest

Set Up: 
-  grip a dumbbell in one hand
- lie on the ground in a supine position, bend your legs and plant your feet on the ground
- extend your arm and position the dumbbell over your chest on one side, pronated grip on the dumbbell to begin 
- squeeze your glutes, set a neutral pelvis, and brace
- keep both scapula pinned to the ground 

Execution: 
- bend your arm so your elbow travels ~45 degrees from your torso
- lower the dumbbell to one side of your chest, rotate your grip to neutral at the bottom of the rep
- touch the ground with your tricep at the bottom of the rep 
- extend your arm and press the dumbbell over your chest
- rotate your grip back to pronated at the top of the rep 
- contract your chest 
- keep wrist straight, knuckles facing the ceiling

Single Arm Corkscrew Floor Press [slight deficit optional]

Rep Range: 5R w/ pause at the top + 10-20R or to failure of lengthened partial reps
Tempo: 2 second pause at the top of first 5 reps, steady tempo on partial reps

Target muscle group: biceps

Set Up: 
- set your bench to a 45-60 degree incline
- grip a dumbbell in each hand, supinated grip
- sit on the bench, plant your feet on the ground, press your back into the bench 
- extend your arms down on either side, so the dumbbells hang directly below your delts and slightly behind your torso
- pin your elbows below your delts, keep them in this position 
- drive your ribs down and brace

Execution: 
- bend your arms and curl the dumbbells towards your delts on either side
- contract your biceps
- extend your arms and lower the dumbbells towards the ground on either side
- be sure to fully extend your arms between reps
- keep tension on your biceps throughout
- keep shoulders pinned back, don't let them roll forward

Incline Dumbbell Curls

Rep Count: 6-10R each side 
Tempo: 3 second eccentric 
Modification: single arm dumbbell hammer grip hang curl

Target muscle group: biceps

Set Up: 
- use no handle attachment and position one side of the cables low
- step in front of the cable, facing away
- squeeze your glutes, set a neutral pelvis position, and brace
- push your hips back, bend your torso forward so your chest faces the ground
- extend one arm down and grip the knob of the cable with a neutral grip
- pull the cable to pin your elbow under your delt
- keep a flat back 

Execution: 
- bend your arm, pull the cable, and curl the knob of the cable towards your front delt
- contract your bicep
- extend your arm and lower the cable with control 
- keep elbow pinned under your delt throughout

Single Arm Cable Hammer Grip Hang Curl

Bicep 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: bent forward dumbbell reverse fly 

Target muscle group: mid/high back, rear delts 

Set Up: 
- sit on the double cable row bench, plant feet on the platforms 
- extend your arms forward to grip the handles with each hand, neutral grip 
- keep a tall torso
- pin a slight bend in your elbows 
- keep traps down, shoulders back 

Execution: 
- lead with your elbows and pull the cables out to either side in a fly motion
- contract your mid/high back and rear delts at the top of the rep, handles in line with your rear delts
- bring your arms forward, in front of you again with control 
- try not to swing or sway as you pull the cables

Seated Double Cable Reverse Fly

8/14 Back, Chest, Biceps

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

Porchia

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 💀🫠

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!

8/14 Back, Chest, Biceps

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