Name: Playbook - Sam Sweeney - 8/26 Chest, Back, Triceps
Uploaded: 2026-06-17T00:04:41.903Z
Duration: 75 min
Description: 8/26 Chest, Back, Triceps

Audry

Linda

All the close neutral grip exercises felt so solid and powerful today!

Megan

Renee

Becky

Modifications cuz I worked out in my home gym on this holiday, but enjoyed it nevertheless!

Michelle 

Please add this split as a programme! Its amazing!

Jude

Kate Wolf

Elaine Rondon

Nyakeh

Deja

JulieAnn

Justin Copeland

Jodii

Kimmy

So sad this split is ending but I know I will love the next phase too!

❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥 thank you. 🙏🏼

Lorena

Regina

Barbi

Karen

Jennifer

showing up for yourself in the gym teaches discipline in every part of life.

Porchia

Happy Tuesday

Week 5 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. Close Neutral Grip Barbell Floor Press: 3S/5-8R w/ pause at bottom + 5-8R steady tempo 

5. Single Arm Incline Bench Cable Straight Arm Pullover: 3S/8-12R each side [3 second eccentric] 

6a. Close Neutral Grip Barbell Floor Skull Crushers: 4S/6-10R [2 second eccentric]
6b. Single Arm Cross Body Cable Tricep Extension: 4S/10-12R each side [2 second pause at the top] 

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

8/26 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 w/ pause at bottom + 5-8R steady tempo
Tempo: 2 second pause at the bottom of first 5-8R, steady tempo on final 5-8R
Modification: dumbbell floor hex press [press dumbbells together]

Target muscle group:  chest

Set Up: 
- lie on the ground in a supine position under the neutral grip bar
- extend your legs straight out or bend your legs and plant feet on the ground
- squeeze your glutes, set a neutral pelvis position, and brace
- extend your arms and grip the bar with a close, neutral grip
- lift the bar from the rack and position it over your chest
- press your back into the ground

Execution:
- bend your arms so your elbow travel close, ~45 degrees to your torso 
- lower the bar towards your chest and tap your triceps to the ground between reps
- keep knuckles facing the ceiling and extend your arms as you press the bar over your chest again 
- contract your chest
- keep mid back and glutes pinned to the ground

Close Neutral Grip Barbell Floor Press

Rep Range: 8-12R each side
Tempo: 3 second eccentric
Modification: single arm dumbbell flat bench pullover

Target muscle groups: lats

Set Up: 
- set your bench to a 45-60 degree incline
- position the bench in front of one side of the cable, seat facing away from the cable
- use no handle attachment, grip the knob of the cable with one hand, neutral grip
- pull the cable and face away to sit on the bench, facing away from the cable
- plant your feet on the ground, press your back into the pad of the bench
- extend your arm overhead and towards the cable above you
- squeeze your glutes, set a neutral pelvis position, and brace
- drive your ribs down 
- pin a very slight bend in your arm

Execution:
- use your lat to pull the cable down and towards your side
- squeeze your elbow in by your side and contract your lat
- extend your arm overhead and guide the cable back to the start position again 
- feel a full stretch through your lat at the bottom of the rep 
- think about pulling through your elbow

Single Arm Incline Bench Cable Straight Arm Pullover

Rep Range: 8-10R 
Tempo: 2 second eccentric
Modification: press two dumbbells together to create the same neutral, close grip skull crushers  

Target muscle group: triceps

Set Up: 
- lie on the ground in a supine position, extend your legs straight or bend your legs and plant your feet on the ground
- grip the neutral grip bar with a close grip
- squeeze your glutes, set a neutral pelvis position, and brace
- lift the bar from the rack and position it over your chest
- pin your elbows directly over your delts
- keep back pressed into the ground

Execution:
- bend your arms and lower the bar towards the ground, just over your head
- lower the bar to a 90 degree bend in your arms
- extend your arms and lift the bar over your chest again 
- contract your triceps at the top of the rep
- keep elbows pinned in position throughout

Close Neutral Grip Barbell Floor Skull Crusher

Rep Count: 10-12R each side
Tempo: 2 second pause at the top
Modification: single arm dumbbell kickback 

Target muscle group: triceps

Set Up: 
- use no handle attachment and position one side of the cable high, just above your shoulder
- step in front of the cable, facing 90 degrees from the cable
- grip the knob of the cable with the hand furthest from the cable
- pull the cable across your torso and pin your elbow out to your side, keep a bend in your arm to begin 
- squeeze your glutes, set a neutral pelvis position, and brace
- keep traps down, shoulders back

Execution:
- pull the cable and extend your arm low and out to your side [follow the angle of the cable]
- contract your tricep
- keep elbow pinned out by your side and bend your arm
- return cable to the start position, ~90 degree bend in your arm

Single Arm Cable Cross Body Tricep Extension

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: floor dumbbell chest fly

Target muscle group: chest

Set Up: 
- attach single arm handles to either side of the cable and position them low
- grip each handle with each hand, neutral grip
- step to the center of the cables and lie in a supine position, bend your legs and plant feet on the ground or extend legs straight out
- extend your arms out towards the cables on either side, cables should be in line with your chest
- pin a slight bend in your arms, keep triceps on the ground to begin
- squeeze your glutes, set a neutral pelvis position, and brace
- drive ribs down 

Execution: 
- pull the cables towards the ceiling and to meet in the center, directly over your chest
- contract your chest at the top of the rep 
- extend your arms out to either side, in the direction of the cables again 
- tap your triceps to the ground between reps
- maintain a slight bend in your elbows throughout

Double Cable Floor Chest Fly

8/26 Chest, Back, Triceps

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

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 ♾️

Katie

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

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!

8/26 Chest, Back, Triceps

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