Name: Playbook - Sam Sweeney - 8/5 Upper Body Hypertrophy [chest, back, shoulders]
Uploaded: 2026-06-17T00:04:47.291Z
Duration: 65 min
Description: 8/5 Upper Body Hypertrophy [chest, back, shoulders]

Thank goodness only 2 sets of the last combo…

Carmen

Melanie

Loved this! So many new things for me!💪🏻💪🏻💪🏻💪🏻❤️❤️❤️❤️❤️

Donalee

What was that compound set?!?  That had me shaking even with light weight! 🥵🥵💪🏻💪🏻

Stephanie

Betty

Loved those side to side wide Lat pulls ! Badass!!

Karyne

The shoulder set was straight up 🔥. Burns so good

Katie

Becky

Michelle 

Kaylin

Kanchan

Definitely won’t be able to lift my arms later 😳

Jenn

Roxy

Mia Arrowsmith

Renee

I struggled with my pull ups this time 😒

Louise

Kody Young

Andryana

Holy shoulder pump! That was a badass workout!

DeAnna

I love how I can feel myself getting stronger and stronger!

Audrey

Kathryn Whitten

Had to skip the last set bc my shoulder started acting up but that’s okay. My shoulders are burningg

Megan

Yoooo. That shoulder superset was ROUGH! 😲🔥 upper body pump is insane!!

kimandkairi

Rosa

Lindsey

Teresa

Dedra

Emiliano

Rebecca

First workout with the new program and my muscles are buzzing!! Awesome

Mike

Kristen Griffiths

Michelle

Those half Arnolds! My shoulders are toast!

Akarsha

Morgan

In my top 5 favorite workouts! Feeling the burn

Kaycee Pirkle

I’ve got to get used to those seals! Great workout!

Jessica

JulieAnn

I just loved today!! We'll see how i feel about tomorrow...lol 😉🙂💪🔥

Jess

Emily

Celebrating the fact that I was able to do one set of all six pull-ups!!

Sarah Arnett

Perfect Friday night workout! The iso holds on the last rep of the lat raises were the hardest movement I’ve ever done 🥵 feeling great that I made it through 🎉

Kayleigh B

Brittany

Nicole

Sara

Ana lopez

That was everything. Love alternating with hypertrophy! Keeps things interesting 🔥💪

Sidney

Definitely needed this workout! My arms feel like jello and strong 🤣🙌🏻💪🏼

Kelsey

Jennifer

One of my favorites. Those iso holds 😭😳🙃

Veronica

[Challenge Week 3/Day 5] 

Happy Friday! 

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 [pull ups and push ups] and iso hold movement [overhead press] starting today! 

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

Upper Body Hypertrophy [chest, back, shoulders]: 

1. Pull Ups: 3S/4-6R

2. Push Ups [weighted]: 3S/6-8R

3. Standing Dumbbell Iso Hold: 3S/30 seconds 

Superset: 
4A. Wide Grip Barbell Incline Bench Press: 4S/12-15R
4B. Dumbbell Seal Row: 4S/15-20R 

Compound Set: 
5A. Double Cable Lateral Raise: 3S/8-10R [+10 second iso hold at the top of the last rep of each set] 
5B. Seated Half Arnolds to Press: 3S/16-20R total [8-10R half Arnolds + 8-10R overhead press]

Superset: 
6A. Wide, Side to Side Straight Arm Pulldowns: 2S/20R total [10R each side]
6B. Seated Dumbbell Alternating Low Chest Fly: 2S/30R total [15R each side]

8/5 Training Day Overview

Rep Range: 4-6R
Tempo: steady 
Modification: assisted or banded pull ups or inverted rows

*check back to your numbers from week 2 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: 
- use a bench or chair to reach your hands up to the bar if needed
- grip the pull up bar with a pronated grip, just outside of shoulder width. [thumbs wrapped over or 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. 
- bend your legs [or keep them straight] and squeeze your glutes to brace your core [‘brace for a punch’ and create a “hollow” position]

Execution: 
- depress your scapula as you bend your elbows and 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 back when your chin is above the bar
- lower your body with control until your arms are fully extended again. 
- reset your scapula before each rep 
- keep your wrists straight.

Pull Ups

Rep Range: 6-8R 
Tempo: steady 
Modification: incline push ups or drop to your knees.

*weighted for difficulty 

*check back to your numbers from week 2 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:
- position yourself in a high plank/push up position, hands under your shoulders just outside of your chest. 
- squeeze your glutes and quads simultaneously and push your mid back through your scapula. 
- hold the “hollow hold” position to secure the brace. 

Execution: 
- bend your elbows so they are below your shoulders [~45 degree angle from the torso]
- lower chest towards the ground
- tap your chest on the ground at the bottom of the rep [or lower as far as you are able]
- drive your palms and toes through the ground and extend your arms as you press yourself up into the high plank position. 
- your body should lower and rise in a straight line [watch for “worming”, the hips rising faster than the chest or vice versa.] 

*use weight or band for difficulty, drop to knees or perform incline push ups to modify. Make sure to record.

Push Ups [weighted]

Time: 30 seconds 
Tempo: iso hold

*look back at your numbers from week 1 to know your starting weight

*track the weight you use for your iso hold. 

Set Up: 
- grip a dumbbell in each hand with a neutral grip 
- stand with your feet together
- curl and press or clean and press the dumbbells to your shoulders and then up into the overhead position 
- palms should face in at the top, dumbbells should stay pinned in line with your shoulders. 
- drive your ribs down and brace your core
- squeeze your glutes and create a stable trunk. 

Execution: 
- hold this position as steady as you are able to for the entire 30 seconds
- the goal is to allow your core to keep you in position and use your lats to support your shoulders and arms as they hold the dumbbells in the overhead position. 
- this is a bracing movement, meant to highlight both shoulder stability and core bracing and control.

Standing Dumbbell Overhead Press Iso Hold

Rep Range: 12-15R 
Tempo: steady
Modification: dumbbell incline bench chest press

Set Up:
- choose the incline bench press or position an incline bench in the center of a rack. 
- incline bench should be at ~60 degrees
- position the barbell above the bench so you are able to reach back with both hands and un-rack the barbell. 
- sit on the bench, plant your feet on the ground [toes in line with or behind the knees], and retract/depress the scap and pin them to the bench.  
- extend your arms up and reach your hands back to grip the barbell with a pronated [ideally wide and outside shoulder width, or a thumbs distance in from the knurling on each side is a good place to start, adjust based off of your body mechanics/mobility]
- drive your feet through the floor, un rack the barbell and position it overhead in line with collar bone/high chest. 
- knuckles should face the ceiling. 

Execution:
- tuck your elbows at ~45 degrees as you bend your arms and lower the barbell towards your high chest [between the collar bone and center of chest]
- lower until you reach a full stretch through the chest [tap the chest or get close]
- press the weight back up and over your chest to the start position. 
- elbows should stay in line with your wrists throughout the entire rep
- wrists should stay straight [knuckles facing the ceiling]

Wide Grip Barbell Incline Bench Press

Rep Range: 15-20R
Tempo: steady 
Modification: dumbbell neutral grip bent over row

Set Up: 
- position a dumbbell on either side of the flat bench
- lie on the flat bench in the prone position, allow your legs to extend straight back or bend at the knees and criss cross your feet [chest/torso down on the bench]
- grip the dumbbells on either side of the bench with a neutral grip 
- make sure to keep your torso glued to the bench- hips must stay on the bench

Execution: 
- retract your scapula and bend your arms as you drive your elbows towards your hips
- when your elbows are in line with your hips, contract your high/mid back and lats
- extend your arms back towards the ground with control
- tap the dumbbells on the ground or make sure your arms are fully extended before beginning the next rep
- chest may lift a bit off the bench as you row but hips must stay glued to the bench
- keep head, neck, spine neutral throughout

Dumbbell Seal Row

Superset

Rep Range: 8-10R 
Tempo: 10 second iso hold at the top of the last rep of each set
Modification: standing dumbbell or banded lateral raises [pinkies lead] 

Set Up: 
- position each side of the double cable rig low, no attachments
- grip each side of the cable, on the knob, with the opposite hand so the cables criss cross at the center - in front of you
- use a pronated grip on the knob of the cables, but lead with your pinkies up
- stand in the center of the cable, feet hip width apart
- start with the cables criss crossed in front of your torso, directly in the center
- keep your arms mostly straight
- brace your trunk and create a solid base

Execution: 
- lead with your pinkies as you extend your arms out to your sides
- keep the cables slightly in front of your toros as you raise each side
- when your pinkies are in line with your shoulders at the top of the rep, contract your [medial/lateral] delts
- release the cable with control until your hands are positioned down in front of your torso again 
- on the final rep hold the tension at the top for 10 full seconds

Double Cable Lateral Raises

Rep Range: 20R total [8-10R half Arnolds + 8-10R overhead presses]
Tempo: steady 


Set Up: 
- sit on a bench with back support 
- plant your feet on the ground and press your back into the back of the seat. 
- grip a dumbbell in each hand and rest them on your quads. 
- raise your arms and position them at a 90 degree bend, palms facing forward- dumbbells in line with your elbows
- keep this bend in your arms for the first 8-10R

Execution:
- rotate the dumbbells towards the center in front of you until pinkies are together and palms are facing you. 
- keep the 90 degree bend in your arms, and rotate the dumbbells back out until the palms face forward, pinkies out. [keep this one fluid motion]
- once you complete 8-10R of the half Arnolds move straight into 8-10R of overhead presses
- start with dumbbells at 90 degrees and extend your arms as you press the dumbbells up and overhead
- dumbbells should be in line with your shoulders at the top of the rep 
- bend your arms so your elbows are slightly in front of you body and lower the dumbbells back to ~90 degrees

Seated Half Arnold to Overhead Press

Compound Set

Rep Count: 20R total [10R each side]
Tempo: steady 
Modification: dumbbell pullover or banded straight arm pulldown

Set Up: 
- attach the wide straight bar to one side of the cable and position it high
- face the cable and grip the straight bar with a wider than shoulder width, pronated grip
- take 2-4 steps back
- keep a neutral spine and bend your chest forward just slightly, eyes should be looking down at the floor. [head, neck, spine neutral]
- extend your arms out straight towards the cable. 
- tuck your ribs down, brace your core, and plant your feet firmly on the floor to create a strong base. 

Execution: 
- depress your scapula and shift the bar to one side 
- keep your arms straight and drive your pinky towards your hip on one side
- contract your lat
- release the weight with control to a fully extended position before moving to the other side. 
- arms should stay straight throughout the entire set
- keep chest facing down

Wide Cable Side to Side Straight Arm Pulldowns

Rep Count: 30R total [15R each side] 
Tempo: steady 

Set Up: 
- sit on a bench with back support 
- grip a dumbbell in each hand, supinated grip 
- plant your feet on the ground and push your back into the bench
- allow your dumbbells to hang down by your sides, in line with your shoulders
- lock in only a slight bend in your arms 

Execution: 
- keep one arm down by your side as you raise the other arm up and in towards the center [in line with your chest] 
- when your dumbbell is in line with the center of your chest, contract your pec at the top of the rep [palm up] 
- release the dumbbell back down by your side with control and alternate to the other arm
- keep the torso from swaying or swinging as you move through each set

Seated Dumbbell Alternating Low Chest Fly

8/5 Upper Body Hypertrophy [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!

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

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!!!

8/5 Upper Body Hypertrophy [chest, back, shoulders]

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