Name: Playbook - Sam Sweeney - 8/8 Chest, Shoulders, Triceps
Uploaded: 2026-06-17T00:04:43.689Z
Duration: 75 min
Description: 8/8 Chest, Shoulders, Triceps

Christina

Gonna feel this in the best of ways tomorrow!!!

Danielle

Finally hit 135lbs in bench 😭 wow can't believe it. Thank you so much Sam ☺️

Megan

Lamia

Nicole

Did this workout at Brittany’s apartment gym so had to do some modifications. Didn’t get to see what my 1R max was since there was only a smith machine.

Beth

Loved the chest fly & D grip triceps extension..!! Thank you so much 🧡

Erisa

My shoulders are on fire in the best way!🔥💪🏻

Alyssa Frame

Hitting a bench press that I’ve never gotten before!

Jodii

I used to have triceps until today….😵💀☠️

Cori

Those Dead stops were so humbling 😀. Enjoyed all 6 sets.  Thank you so much 😊

Lorena

Regina

Love chest day never thought I’d say that !

Porchia

Lesley

Mia Arrowsmith

I’m gonna be feeling this workout tomorrow

Alexandra VanHook

1 reps are giving motivation to keep going

Tasha

Mike

Happy Thursday!

Week 4 of 8 week split [week 9 deload]

Goal of Split: To build absolute strength [1RM strength] with a focus on legs and glutes.

Pre Training Mobility and Warm Up: please choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here]

Tap the ‘start now’ button to find the training day overview.

Strength Training: Chest, Shoulders, Triceps: 

1. Barbell Pin Press: 5S/3R
*120 seconds rest*

2. Weighted Dips: 3S/4-6R [2 seconds eccentric, 2 second pause at the bottom of the rep] 
*90 seconds*

3. Seated Single Dumbbell Shoulder to Shoulder Press: 3S/10-12R total
*75 seconds rest*

4. Tall Kneeling Pronated Grip Double Cable Chest Fly [low cable] : 3S/8-10R 
*90 seconds rest*

5a. Dumbbell JM Press: 4S/6-8R [3 second eccentric] 
5b. D Grip Tricep Extensions: 4S/10-12R [3 second pause at the top of each rep]

8/8 Training Day Overview

Rep Count: 1R
Tempo: power
Modification: dumbbell or barbell floor press

*working up to your 1rm*
this should be a slow progression over the 6 sets of singles- only adding weight if appropriate [safely with good form]. Failed sets count as sets.

*if you do not have pins or safety bars on your rack you can stack boxes on either side of your barbell so your weight plates on each side of the bar can sit on top of these platforms to create your start point. 

*play around with your positioning first- if you feel less confident with the dead start position, adjust your pins higher so you have less ROM to work with. As you feel more confident you can move into a fuller ROM. 

Set Up: 
- position your safety bars/pins so that when you lie on the bench, the bar can rest on the pins/bars just above the mid point of your chest
*practice with just the bar to set your rom and get comfortable before loading. 
- slide your torso under the bar, line your bar up with your mid chest
- plant your feet on the ground, toes in line with your knees, feet flat on the ground 
- squeeze your glutes, pull belly button to spine, and brace
- bend your arms and grip the bar with a pronated grip, just outside shoulder width [elbows should be bent at 90 degrees or slightly below in this bottom, start position] 
- elbows should be under your hands 
- lock in the slight arch in your lower back [this will protect your shoulders in the pressing position and will also help you create and keep full body tension]


Execution: 
- think about screwing your feet into the ground and driving them away from the bench into the ground
- extend your arms and press the bar up and over your chest, in line with your eyes
- bend your arms and lower the bar back to the safety bars with control 
- come to a dead stopped position at the bottom of the rep

Barbell Pin Press

Rep Range: 4-6R
Tempo: 2 second eccentric, 2 second pause at the bottom of each rep
Modification: neutral grip flat bench dumbbell chest press

Set Up: 
- grip each handle of the dip machine with a neutral grip 
- squeeze your glutes, pull belly button to spine, and set your brace
- create full body tension and stay tight
- drive your hands into the handles and retract your scapula, keep them pinned
- extend your arms and press yourself into the start position 
- bend your legs and cross your feet behind you or keep legs straight and point your toes
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- bend your elbows, keep them squeezed close, and pointing straight back 
- lean your chest forward, between your hands, as you lower your chest 
- lower to at least a 90 degree bend in your arms
- press your palms into the handles
- extend your arms, bring your torso upright, and press yourself up into the start position again 
- contract your chest and triceps at the top of the rep

Dips [assisted, bodyweight, or weighted]

Rep Range: 10-12R total 
Tempo: steady 

Set Up: 
- sit on a bench, plant your feet on the ground, press your back into the bench 
- grip the handle of a single dumbbell with both hands, neutral grip- overlap palms or place one in front of the other
- pull belly button to spine, and set your brace
- keep a tall and upright torso 
- keep a neutral head, neck, and spine
- bend your arms and lift the dumbbell to one shoulder
- squeeze your elbows in close

Execution: 
- drive your feet through the ground
- extend your arms and press the dumbbell up and into the overhead position, directly overhead 
- contract your delts and shift the dumbbell over towards the other side of your head
- bend your elbows and lower the dumbbell to your other shoudler
- keep elbows squeezed close at the bottom of each rep 
- hold tension in your chest and delts, and a tight squeeze on the dumbbell grip

Seated Single Dumbbell Shoulder to Shoulder Press

Rep Range: 10-12R
Tempo: steady 
Modification: dumbbell tall kneeling/seated pronated grip chest fly [low to high]

Set Up: 
- use not handle attachments and position each side of the cable low
- grip the knob of the cables on each side with a pronated grip 
- step to the center of the  cable and 1-2 steps in front of the cable
- get down into a tall kneeling position, knees down on the ground, torso tall 
- drive your hips in, squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms out and back towards the cables on each side
- keep your traps down, shoulders back 
- pin a slight bend in your elbows

Execution: 
- lead with your thumbs
- pull the cables forward and high to meet in the center, in line with the center of your chest
- contract your chest, front delts
- lower the cables back out to each side and low
- feel a full stretch in your chest at the bottom of each rep 
- keep wrists pinned straight

Double Cable Tall Kneeling Pronated Grip Chest Fly [low]

Rep Range: 6-8R 
Tempo: 3 second eccentric

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- lie in a supine position on a flat bench, plant your feet on the ground, press your back into the bench
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms and lift the dumbbells to position them over your chest, palms facing in 

Execution: 
- bend your elbows and allow them to move forward
- lower the dumbbells towards your front delts/either side of your chest
- tap your front delts with the tops of your dumbbells on each side, elbows bent and pointing forward
- extend your arms and press the dumbbells up and over your chest again 
- contract your triceps
- keep wrists pinned straight

Dumbbell JM Press

Rep Range: 8-10R 
Tempo: 3 second hold at the top of each rep
Modification: grip ends of straight bar if you do not have a d grip bar, or sub with neutral grip tricep kickbacks

Set Up: 
- attach a D grip handle to one side of the cable, position it high
- step in front of the cable, facing the handle
- grip the handle with a neutral grip on each side
- step 1-2 steps away from the cable
- plant your feet on the ground
- squeeze your glutes, pull belly button to spine, and set your brace
- bend your elbows and pin them by your sides, arms bent at 90 degrees
- keep a neutral head, neck, and spine, and lean your torso forward just slightly 

Execution: 
- pull the cable and extend your arms straight down
- drive the bars towards your quads, keep elbows pinned to your sides
- contract your triceps
- bend your arms and lower the cable to a 90 degree bend in your arms again 
- keep your traps down and shoulders back

D Grip Tricep Extensions

Compound Set

8/8 Chest, Shoulders, Triceps

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

Jennifer

6/16 Quads, Glutes

Audry

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

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 ♾️

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

JulieAnn

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!

8/8 Chest, Shoulders, Triceps

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