Name: Playbook - Sam Sweeney - 8/19 Chest, Back, Triceps
Uploaded: 2026-06-17T00:04:42.072Z
Duration: 75 min
Description: 8/19 Chest, Back, Triceps

Went up in weights for chest press, straight arm pull down, AND tricep extensions! Big progress day!

Megan

Pretty sure this split is my absolute favorite! And I’ve been doing the daily trainings since the pre playbook days! Amazing programming on this one!

Renee

I just love your workouts. Such a good flow today. That tricep superset tho 💀💀💀

Molly

Michelle 

Manda

Morgan

Audry

Brittanie

Sara

Deja

Mia Arrowsmith

Tanja Muždeka

Lizz

Ahhhh’mayyyy’Zinggg. Thank you 🙏🏼

Lorena

Marta

Regina

Always love an upper body day💪🏾👍🏾

Kimmy

Andrea

Katie

Bethany

Nyakeh

Alexandra

Happy Tuesday

Week 4 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. Feet Elevated Push Ups: 3S/5-8R [4 second eccentric] 

5. Single Arm Chest Supported Straight Arm Pulldown: 3S/10-12R each side [2 second pause at the top of each rep] 

6a. Flat Bench Prone Tricep Kickbacks: 4S/15-20R
6b. Single Arm Flat Bench Cable Skull Crushers: 4S/8-10R each side [3 second eccentric] 

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

8/19 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: 5-8R
Tempo: 4 second eccentric 
Modification: drop to knees [knees elevated slightly], or decline dumbbell chest press [on decline bench or in a bridged position on the ground]

Target muscle group:  chest

Set Up: 
- plant your hands on the ground under your delts, just outside of chest width
- step back into a push up position and elevate your feet on stacked plates or bench [lower platform to modify]
- squeeze your glutes, set a neutral pelvis position, and brace
- keep your hips in line with your torso
- keep a flat back 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
- bend your arms to 90 degrees
- tap chest to the ground or lower only as far as you are able to while maintaining good form
- extend your arms and press your chest away from the ground
- contract your chest
- do not let hips sink or rise faster than your torso

Decline Push Ups

Rep Range: 10-12R each side
Tempo: 2 second pause at the top of each rep 
Modification: single arm chest supported banded straight arm pulldown 

Target muscle groups: lats

Set Up: 
- set your bench to ~80 degree incline and position it in front of one end of the cable, high end towards the cable, seat facing away 
- use the knob of the cable to grip or attach the single hand rope attachment
- grip the knob with a neutral grip
- extend your arm and step back behind the bench, straddle the seat of the bench and press your chest and hips into the bench 
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a neutral head, neck, and spine
- keep your arm straight

Execution: 
- depress your scapula
- pull the cable straight down, towards your hip on one side
- contract your lat, lean into the contraction 
- extend your arm overhead again with control 
- be sure to reset your scapula with each rep 
- keep traps down, shoulders back

Single Arm Chest Supported Cable Straight Arm Pulldowns

Rep Range: 15-20R 
Tempo: steady 

Target muscle group: triceps

Set Up: 
- grip a dumbbell in each hand, neutral grip
- lie on a flat bench in a prone position 
- extend your legs straight back
- squeeze your glutes, drive your hips into the bench, and set a neutral pelvis position 
- keep a neutral head, neck, and spine
- bend your arms and pin your elbows by your sides, squeeze them in close

Execution: 
- extend your arms and kick the dumbbells straight back
- contract your triceps
- keep elbows in place and bend your arms as you lower the dumbbells
- return to a 90 degree bend in your arms

Flat Bench Prone Dumbbell Tricep Kickbacks

Rep Count: 8-10R each side
Tempo: 3 second eccentric 
Modification: single arm dumbbell skull crusher
*can perform these lying on the ground in front of the cable if you prefer

Target muscle group: triceps

Set Up: 
- position a flat bench in front of one side of the cable 
- use no handle attachment and position the cable low
- grip the knob of the cable with one hand, neutral grip
- pull the cable and lie in a supine position on the flat bench, feet pointing away from the cable
- bend your arm at 90 degrees and pin your elbow over your delt
- drive ribs down and brace

Execution: 
- extend your arm and pull the cable over your delt
- contract your tricep
- keep elbow in place and bend your arm as you return to the start position

Single Arm Flat Bench Cable 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 chest fly 

Target muscle group: chest

Set Up: 
- sit on the machine chest fly bench, press your back into the pad
- extend your arms out to either side to grip the handles in line with your chest, neutral grip 
- pin a slight bend in your elbows
- drive your ribs down and brace

Execution: 
- bring the handles forward, to meet in the center, in line with the center of your chest
- contract your chest
- extend your arms out to either side and bring handles back to the start position 
- feel a full stretch through your chest at the bottom of the rep

Machine Chest Fly

8/19 Chest, Back, Triceps

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

Porchia

Jennifer

6/16 Quads, Glutes

Jessica

6/15 Shoulders, Arms

Really loved the trap bar grip on the stiff legs, hit soooo right ❤️‍🔥

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!!

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

JulieAnn

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)

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!

8/19 Chest, Back, Triceps

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