Name: Playbook - Sam Sweeney - 8/29 Upper Body Strength [chest, back, shoulders]
Uploaded: 2026-06-17T00:04:47.180Z
Duration: 65 min
Description: 8/29 Upper Body Strength [chest, back, shoulders]

Libby

Definitely feeling stronger in my chest press!

Kody Young

Staggs

Keith

Those hex presses and pull aparts both really made me feel extra pumped and thoroughly amazing 💪😍

Megan

PR of 120lbs 4x3 for bench press 🔥 was only able to do 2x2 before and doubted myself. THANK YOU SAM!! You have no idea how empowering your workouts are, it really pushes me both physically and mentally.

Melanie

Those shoulders at the end. Killer workout after working last night but feeling amazing

Katie

Shoulder death by banded pull apart 😵‍💫

Diana

Tara Drummond

Stephanie

Kathryn Whitten

Morgan

Ana lopez

Arms are feeling that one. Loved every rep!

Jessica

Mia Arrowsmith

Kate

Shooooot. Good days when you can barely get 12lb dumbbells over your head for presses 🥵
Loved the movements today!

By far one of my favorite upper body days!!🔥🔥🔥

Emiliano

A day behind, but still put it in.  Pressure! Pressure!💪🏽

Kimmy

🔥🔥🔥 this lying delt things! Holy Hannah!

DeAnna

I've hi PR's on everything but bench I can't hit more them 110 ugh 😑 😒 🙄. But this continues to be an awsome 7 week challenge

Nicole

Nyakeh

Man my shoulders are dead. 🔥Broke some PR’s 🥵

Dedra

Deadlift PR! Adding just a little bit more every week!

Annie

I did it but I stay 10 lbs and still got the burn.

JulieAnn

Maryse Lalumiere

Kelsey

Ann-Marie

Can’t believe how much strength I’ve gained!

Akarsha

Shoulder burn with those 6 way raises 🔥☄️❤️‍🔥

Veronica

Kaitlin

New PR in bench press and deadlift. So thankful for this program ❤️

Catherine

Angelica

Reached the goal 1RM I set at the beginning for bench - but I did an entire 4x3 at that weight!! Super happy with the strength progression💯🎉

Kayleigh B

Ouch!! Rear delts on fire🔥🔥🔥🔥🔥🔥🔥🔥

Kimber brewer

Brandi

Cori

Justine

Elizabeth

Hardest part was not falling off the bench doing side lying rear delt raises 😳

Jennifer

April

Great way to start the week! Shoulders on 🔥

Tiffany

Great upper body burn out!!! Absolutely loved it!!

Kendra

Jane

Victoria

Tianna

[Challenge Week 7/Day 1]

Happy Monday! 

Warm Up: foam roll, warm up and activation routine A from app, + dead hangs on the bar [10-30 seconds]

*Remember to track your primary movements [bench and deadlifts] and AMRAP movement [dumbbell overhead press] ! 

Click the ‘start now’ button to find the training day overview

Upper Body Strength [chest, back, shoulders]:

1. Barbell Bench Press: 4S/2-3R [+1-2 warm up sets] 

2. Conventional Deadlift: 4S/3-5R 

3. Low Incline Dumbbell Hex Press: 5S/8-10R, 8-10R, 6-8R, 6-8R, 4-6R 

4. Close Grip Landmine Bent Over Row: 5S/8-10R, 8-10R, 6-8R, 6-8R, 4-6R

5. Seated Banded Pull Apart: 50R [broken up however needed]

Compound Set: 
6A. Dumbbell 6 Way Raise: 4S/6-8R 
6B. Side Lying Rear Delt Raise: 4S/8-10R each side 

1 Minute AMRAP: Dumbbell Overhead Press [as many reps as you can within one minute]

8/29 Training Day Overview

Warm Up Sets: 1-2S
Rep Range: 2-3R
Tempo: Power
Modification: dumbbell flat bench chest press

*check back to your numbers from week 6 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: 
- 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)*

Execution: 
- keep full body tension (break the bar) 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.

Bench Press

Warm Up Sets: 1-2S
Rep Range: 3-5R
Tempo: power
Modification: trap bar, sumo, or dumbbell/kettlebell deadlifts [whichever you choose, be consistent] 

*check back to your numbers from week 6 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: 
 - load the bar with an appropriate weight for the rep count. 
- stand behind the bar and position the bar so it is in line with/above “mid shoelace “
- take a hip width stance or slightly inside. (feel free to play around with stance, your mobility and biomechanics will play a large role in the width of your stance)
- create a tripod foot with your feet (think about connecting/pressing through the base of your big toe, little toe, and heel) 
- with a neutral spine, hinge the hips back and bend forward to grip the barbell. 
- grip the barbell with a pronated grip (feel free to use straps), hook grip, or an under/overhand grip. (Use a “death grip” on the bar)
- grip should be just outside of the hips
- activate your lats by depressing your scapula (shoving them down and pinning them there) and think about breaking the bar around your body to create tension.
*as you do this the bar should be pulled right up to your shins.
- keep head/neck/spine neutral

Execution: 
- take a bracing breath, expand your core 3D
- keep a neutral spine, and press your feet through the ground. 
- leg press the weight up until the bar is at knee level 
- as soon as the bar reaches the knees use torque snap your hips in and lift your torso as you stand the rest of the way. (think about your knees externally rotating, but don’t actually rotate, and push the hips in)
- contract the entire posterior chain and keep it tight, make sure to reach full hip extension at the top of the rep, but don’t hyperextend through the low back
- lower the bar with control, keep the bar as close to your body as possible. 
- Reset your breath in between each rep.
- at the top and bottom of the rep we should always be able to ‘read the logo on your shirt’- this just means keep your chest up and facing forward.

Conventional Deadlift

Rep Range: 8-10R, 8-10R, 6-8R, 6-8R, 4-6R
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand, neutral grip
- position yourself on a low incline bench, supine position
- plant your feet firmly on the ground
- press the dumbbells together at your chest so your palms are facing each other
- continue to actively press the dumbbells together, contract your pecs, and hold tension in your chest 
- extend your arms up and position the dumbbell over your chest

Execution: 
- bend your elbows and keep them close to your sides as you lower the dumbbells towards your chest
- tap the dumbbells to the center of your chest 
- continue to press the dumbbells together as you extend your arms and press the dumbbells back up and over your chest
- contract your chest
- tension should remain in the pecs throughout the entire rep 
- keep the dumbbells pressed together throughout each set

Low Incline Dumbbell Hex Press

Rep Range: 8-10R, 8-10R, 6-8R, 6-8R, 4-6R 
Tempo: steady 
Modification: seated cable close grip row

*if you do not have a landmine attachment you can position one end of the barbell in the corner of the room, wrap the end of the barbell with a towel if needed to pad the wall

Set Up: 
- attach the barbell to the landmine attachment
- load the bar with appropriate weight on the free end of the barbell
- grab the close grip cable attachment 
- face away from the landmine attachment  and straddle the barbell, feet hip-shoulder width apart
- place the center of the close grip attachment under the barbell and grip the handles with each hand [neutral grip- or you may grip the barbell with both hands, overlapping your grip or intertwining your fingers] 
- depress your scapula to activate your lats, keep them pinned down
- lift the weight off of the ground
- position your torso in a bent forward position at  ~45-60 degree angle, push your hips back and bend your knees just slightly

Execution: 
- retract your scapula and drive your elbows towards your waist as you row the barbell to the center of your chest
- tuck your elbows in at your sides at the top of the rep and contract your lats/mid back 
- release the weight with control until your arms are fully extended towards the ground again
- make sure to depress your scapula before each rep to ensure lat activation
- try not to let your torso lift as you row, keep control of the movement

Landmine Close Grip Bent Over Row

Rep Count: 50R total *broken up however needed 
Tempo: steady 
Modification: cable face pull or dumbbell bent over rear delt fly

Set Up: 
- grip a large loop band in each hand, slightly wider than shoulder width apart. [pronated grip] 
- sit on a flat bench and plant your feet on the ground. 
- sit up tall and keep a neutral spine [ribs down and hold the brace to support your spine] 
- raise your arms out in front of you so your hands are in line with shoulder height [arms extended]- lock in a slight bend in your arms
- keep your wrists locked straight and pin your scapula

Execution: 
- use your rear delts to pull the band apart as you extend your arms out to your sides
- when your hands are in line with your shoulders out to your sides, contract your rear delts
- release the band with control back towards the center, until your hands are in line with your front delts again 
- do not hyperextend your low back as you pull, keep a spine neutral

Seated Banded Pull Aparts

Rep Range: 6-8R 
Tempo: steady 

Set Up:
- grip a dumbbell in each hand, neutral grip
- begin with dumbbells in each hand, arms down by your sides. 
- squeeze your glutes and brace your core to keep from swaying or swinging too much throughout
- keep your arms straight

Execution: 
- extend your arms and raise the dumbbells out to your sides
- immediately rotate the dumbbells forward, in line with the front delts. 
- immediately raise the dumbbells all the way up and overhead, palms facing forward at the top of the rep
- reverse the movement by bringing the dumbbells down and out and back to your sides
- lower with control

Dumbbell 6 Way Raise

Rep Range: 8-10R each side 
Tempo: steady 
Modification: lie on side on the ground instead of on the bench- use the ground as you stopping point for the dumbbell. 

Set Up: 
- grip a dumbbell in one hand, pronated grip 
- lie on a flat bench on one side, bend your legs and grip the bench with the arm positioned on top of the bench
- allow the arm holding the dumbbell to extend down in front of your torso
- pin a slight bend in your working arm 

Execution: 
- lead with your pinky and raise your dumbbell forward and all the way up until your pinky is in line with your rear delt
- contract your rear delt
- lower the dumbbell back down in front of you and towards the ground with control 
- complete all reps on each side

Dumbbell Side Lying Rear Delt Raise

Compound Set

Time: 1 minute
Tempo: steady 

*track the number of reps you complete within the 1 minute time cap. Record this number so you are able to refer back to it as we move through each week. 

*choose a weight you know you will be able to lift for 15 reps. 

Set Up: 
- set your timer for 1 minute
- choose an appropriate weight and grip a dumbbell in each. hand
- stand with your feet hip width apart
- lift the dumbbells up and into the overhead position [arms extended, palms facing forward] 
- drive your ribs down and squeeze your glutes to brace. 

Execution: 
- bend your elbows and lower the dumbbells until your arms reach a 90 degree bend or just below 
- as you bend your arms keep your elbows slightly in front of your torso [this will take tension out of your traps] 
- extend your arms and press the dumbbells back up and into the overhead position
- keep the dumbbells in line with your shoulders at the top of the rep 
**it is ok to take small rest periods within the minute time frame. get as many reps as you can and keep track as you move through the minute so you are able to record.

1 Minute AMRAP: Dumbbell Overhead Press

8/29 Upper Body Strength [chest, back, shoulders]

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

Porchia

6/16 Quads, Glutes

Audry

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

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!!!

8/29 Upper Body Strength [chest, back, shoulders]

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