Name: Playbook - Sam Sweeney - 8/7 Back, Chest, Biceps
Uploaded: 2026-06-17T00:04:42.163Z
Duration: 75 min
Description: 8/7 Back, Chest, Biceps

Molly

Audry

Kody Young

Michelle 

Carol

Really love the shoulder stability involved in the cable chest press

Megan

Kimberly R

April

Had to shorten it a little just getting back from illness. But loved it!

The variety this split is next level. Thank you!!!!

Andrea

Rachel

Mike

Deja

JulieAnn

Quetzali 

Elaine Rondon

Mia Arrowsmith

❤️‍🔥❤️‍🔥❤️‍🔥. Thank you

Lorena

Bradley

Tiffany

Barbi

Sierra

Sam V

Kimmy

Regina

Katie

Porchia

Megan Laudick

Happy Thursday!

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.

Back, Chest, Biceps: 

Core Compound Set: (can be done before or after each training session): 
1a.  Anti Lateral Flexion Banded Side Plank Row: 2-3S/10-12R each side 
1b. Bear Hug March in Place: 2-3S/45-60 seconds

Strength Training: 
2. [Assisted] Pull Ups: 4S/8R 

3. Barbell Bench Press: 4S/12R 

4. Back Extension Hold Wide Grip Barbell Row: 3S/6-8R [4 second eccentric] 

5. Single Arm Bent Forward Cable Chest Press 3S/10-12R each side [2 second pause at the top of each rep] 

6a. Single Arm Preacher Curls: 4S/8-10R each side [2 second pause at the top of each rep] 
6b. Seated Plate Curls: 4S/10-12R [3 second eccentric]

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

8/7 Training Day Overview

Rep Count: 10-12R each side 
Tempo: slow, steady 
Modification: use cable or simply hold side plank position for 30 second each side, drop to knees if needed

Target muscle group: core

Set Up: 
- loop a band low around a rack 
- step in front of the rack, get down into a low side plank position facing the band 
- stack legs or stagger for a more stable base
- plant forearm on the ground, elbow positioned directly under your delt
- squeeze your glutes, keep hips fully extended, set a neutral pelvis position, and brace
- extend your top arm forward to grip the band with a neutral grip

Execution: 
- hold the brace in your core
- retract your scapula, bend your arm, and row your elbow towards your top hip
- squeeze your elbow in close to your side
- contract your back
- extend your arm forward again with control

Banded Side Plank Row

Rep Range: 30-60 seconds
Tempo: steady

Target muscle group: core

Set Up: 
- hug a plate or weight to your chest
- stand with feet hip width apart, toes forward
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a tall torso, and a neutral head, neck, and spine 
- tuck your ribs down

Execution: 
- lift one foot off of the ground, bend your leg and drive your knee towards your chest
- extend your leg and plant your foot on the ground again 
- alternate each leg, each rep in a marching motion
- try not to shift side to side as you march

Bear Hug March in Place

Core Compound Set

Rep Count: 8R 
Tempo: steady
Modification: band or machine assisted, or sub for lat pulldowns

Target Muscle Groups: back [lats] 

*band or machine assisted, bodyweight, or weighted- be consistent and progress as appropriate from week to 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, shoulder width apart [thumbs wrapped 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 in a hollow position, feet slightly in front of your torso, or bend your legs and cross your feet behind you
- think about pointing your armpits forward- break the bar with your hands and contract your lats
- squeeze your glutes, pull belly button to spine and brace your core [‘brace for a punch’ and create a “hollow” position]
- keep a neutral head, neck, and spine
- control the movement through your lats

Execution: 
- depress your scapula 
- bend your elbows and think about driving them down into the ground
- 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 lats/back when your chin is above the bar
- extend your arms and lower your body away from the bar with control
- be sure to fully extend your arms between reps, reset scapula 
- keep your wrists straight

[Assisted] Pull Ups

Rep Count: 12R
Tempo: steady 
Modification: flat bench dumbbell chest press

Target muscle group: chest  
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)*
- plant your feet on the ground so your toes are in line with or slightly behind your knees 
- brace and create full body tension [death grip on the bar- grip the ground with your feet]

Execution: 
- keep full body tension (break the bar- spread the ground with your feet) 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

Barbell Bench Press

Rep Range: 6-8R
Tempo: 4 second eccentric 
Modification: no back extension hold and/or sub barbell for dumbbells or kettlebells 

Target muscle group:  mid/low/high back and lats

Set Up: 
- set the back extension so the pad hits at hip height
- load a bar with appropriate weight and place it in front of the machine 
- plant your feet low on the platform, press your hips into the pad
- squeeze your glutes, set a neutral pelvis position, and brace
- bend at your hips and lower your torso towards the ground
- extend your arms down to grip the bar with a wide, pronated grip 
- depress your scapula, contract your lats
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- use your trunk to raise your torso and lift the bar off of the ground 
- hold your torso in full extension, keep a tight brace in your core and stiff trunk position 
- retract your scapula
- bend your arms so your elbows travel wide
- row the bar to your chest
- contract your mid/high back, and lats
- extend your arms and lower the bar away from your chest and towards the ground 
- keep torso holding the back extension position
- torso should make a straight line with your legs throughout

Back Extension Iso Hold w/ Wide Grip Barbell Row

Rep Range: 10-12R each side
Tempo: 2 second pause at the top of each rep 

Target muscle groups: chest

Set Up: 
- attach a single arm handle to one side of the cable and position it high 
- step in front of the cable and face 90 degrees from the handle
- grip the handle with a neutral grip with the arm closest to the cable
- stagger your stance slightly 
- squeeze your glutes, set a neutral pelvis position and brace
- bend your torso forward,  bend your arm at 90 degrees, elbow high towards the cable 
- keep back flat with a neutral head, neck, and spine 
- keep chest facing the ground

Execution: 
- extend your arm and press the cable straight down, towards the ground and under your chest
- contract your chest
- bend your arm so your elbow travels ~45 degrees from your torso and high towards the cable
- keep wrist straight, knuckles facing the ground

Single Arm Bent Forward Cable Chest Press

Rep Range: 8-10R each side
Tempo: 2 second pause at the top
Modification: dumbbell preacher curl [support elbow on incline bench]

Target muscle group: biceps

Set Up: 
- step behind the preacher curl pad
- extend one arm over the top of the pad, hook your armpit over the pad, line your elbow up directly under your delt
- keep your tricep glued to the pad
- grip the handle with a supinated grip 
- pull your shoulders back and traps down 

Execution: 
- drive your elbow into the pad
- bend your arm and curl the handle towards your delt
- contract your bicep
- extend your arm and lower the handle away from you with control
- be sure to fully extend your arm between reps

Single Arm Preacher Curls

Rep Count: 10-12R 
Tempo: 3 second eccentric 

Target muscle group: biceps

Set Up: 
- sit on the edge of the bench, plant feet wide on the ground 
- grip each side of a plate with each hand, neutral grip 
- extend your arms down in front of your torso so the plate hangs down between your legs
- sit upright, keep a tall torso 
- pin your traps down, shoulders back 
- tuck your ribs down and brace
- keep elbows glued to your sides

Execution: 
- bend your arms and curl the plate towards your chest
- contract your biceps 
- extend your arms and lower the plate away from your chest and towards the ground again 
- be sure to fully extend your arms between each rep

Seated Plate Curls

Bicep 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: banded high to low reverse fly, machine reverse fly, or dumbbell bent forward rear delt fly 

Target muscle group: mid/high back, rear delts 

Set Up: 
- use no handle attachments and position each side of the cable high 
- grip each knob of the cable with the opposite hand so the cables criss cross in front of you
- step to the center of the cables and 1-2 steps back 
- squeeze your glutes, set a neutral pelvis position, and brace
- extend your arms forward and high so your hands are in line with your face, or slightly above 
- pin a very slight bend in your elbows 

Execution: 
- retract your scapula
- pull the cables low and out to your sides 
- contract your mid/high back and rear delts
- raise your arms and bring the cables high and back together at the bottom of the rep 
- keep traps pinned down, shoulders back

Double Cable High to Low Reverse Fly

8/7 Back, Chest, Biceps

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

Jennifer

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 ♾️

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

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 🔥🔥💪

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 💀🫠

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!

8/7 Back, Chest, Biceps

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