Name: Playbook - Sam Sweeney - 8/5 Chest, Back, Triceps
Uploaded: 2026-06-17T00:04:42.185Z
Duration: 75 min
Description: 8/5 Chest, Back, Triceps

Kody Young

Marissa

Like that incline bench press is part of this split as I need to work on it 💃

The close grip row has been feeling so good on my lats 🥰

Megan

Becky

💪🏼I love how every workout makes me feel a little stronger.

Kimberly R

Audry

This split is checking all the boxes for me! I don’t ever want it to end!

DeAnna

Marsha Ross

Mike

Fave split of all time. GUYS MY MUSCLES ARE GROWING

JulieAnn

Nikki

Elaine Rondon

Steph

Mia Arrowsmith

Marta

Kimmy

Sooo good!  Loving this split.  The tricep set WOW!!

❤️‍🔥❤️‍🔥❤️‍🔥. Loving this split. Thank you 🙏🏼

Lorena

Regina

Porchia

Jennifer

🤌🏼🤌🏼🤌🏼🤌🏼🔥🔥🔥🔥

Megan Laudick

Happy Tuesday

Week 2 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. Barbell Floor Press: 3S/6-8R [4 second eccentric] 

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

6a. Single Arm Bent Over Tricep Kickback: 4S/8-12R each side [2 second pause at top of each rep] 
6b. Seated Plate Overhead Tricep Extensions: 4S/8-10R [3 second eccentric] 

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

8/5 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: 6-8R
Tempo: 4 second eccentric 

Target muscle group:  chest

Set Up: 
- rack the bar low on the rack 
- lie under the bar, so your eyes are directly under the bar
- extend your legs and point your toes, drive heels into the ground
- squeeze your glutes, set a neutral pelvis position, and brace
- extend your arms to grip the bar with a wider than shoulder width, pronated grip
- contract your lats, think about breaking the bar in half, and life the bar off of the rack 
- position the bar over your chest

Execution: 
- bend your arms so your elbows travel wide
- lower the bar towards your chest
- tap your elbows to the ground at the bottom of the rep
- extend your arms and press the bar away from your chest
- contract your chest
- keep knuckles facing the ceiling

Barbell Floor Press

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

Target muscle groups: lats

Set Up: 
- sit on the lat pulldown bench facing 90 degrees from the handles
- reach overhead with your arm furthest from the cable and grip the handle with a pronated grip
- keep feet planted on the ground 
- drive your ribs down and brace

Execution:
- tuck your pinky forward slightly and depress your scapula
- bend your arm and pull the cable to the outside of your torso
- drive your elbow straight down towards the ground
- contract your lat
- extend your arm overhead and return cable to the start position 
- remember to reset your scapula on each pull, keep traps down and shoulders back

Single Arm Side Facing Lat Pulldown

Rep Range: 8-12R each side
Tempo: 2 second pause at the top of each rep
Modification: single arm bent over dumbbell tricep kickback

Target muscle group: triceps

Set Up: 
- set up on the double cable row bench 
- bend one knee, plant your knee on the bench, keep other foot planted on the ground- slight bend in your leg
- push your hips back and bend your torso forward
- grip the knob of the cable with the hand on the same side as your bent knee, bend your arm and pin your elbow by your side
- extend your other arm down and plant your hand on top of the bench 
- chest should face the bench, keeping a neutral head, neck, and spine in the bent over position 
- keep elbow squeezed close to your side, in line with or slightly above your torso

Execution: 
- extend your arm and pull the cable straight back
- contract your tricep
- keep elbow in place and bend your arm as you lower the cable with control

Single Arm Bent Over Cable Tricep Kickback

Rep Count: 8-10R
Tempo: 3 second eccentric 

Target muscle group: triceps

Set Up: 
- grip a plate in both hands, neutral grip 
- sit on a bench, plant feet on the ground 
- keep a tall torso
- tuck your ribs down and brace
- extend your arms and position the plate overhead 
- pin elbows directly above your delts

Execution: 
- squeeze your elbows in close by your ears
- bend your arms and lower the plate behind your head
- lower to at least a 90 degree bend in your arms
- extend your arms and lift the plate into the overhead position again 
- contract your triceps
- keep armpits and elbows pointing forward

Seated Plate Overhead Tricep Extensions

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: Incline dumbbell chest fly

Target muscle group: chest

Set Up: 
- set your bench to a 45-60 degree incline and position your bench in the center of the double cable rig
- attach single arm handles to either side of the cable and position them low
- grip each handle with a neutral grip
- extend your arms and pull the cables to sit on the incline bench 
- press your back into the bench, plant your feet on the ground
- extend your arms out to either side, in the direction of the cables
- pin a slight bend in your arms 

Execution: 
- pull the cables over your chest to meet in the center
- contract your chest
- extend your arms out to either side with control 
- feel a full stretch through your chest at the bottom of the rep
- hands should be in line with your torso at the bottom of the rep 
- keep slight bend pinned in your elbows throughout

Incline Double Cable Chest Fly

8/5 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

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

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!

8/5 Chest, Back, Triceps

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