Name: Playbook - Sam Sweeney - 8/8 Upper Body Strength [chest, back, shoulders]
Uploaded: 2026-06-17T00:04:47.276Z
Duration: 60 min
Description: 8/8 Upper Body Strength [chest, back, shoulders]

Good but a bit too long. I had to cut some series

Vanessa

Solid day!! Would absolutely love to revisit this one 💓 even hit new PRs on both my chest press and leaning lat raises!!

Megan

Loved this! 💪🏻💪🏻💪🏻💪🏻❤️👏🏻🔥

Donalee

❤️‍🔥❤️‍🔥❤️‍🔥loved the rows!!!!

Jessica

That shoulder set followed by the shoulder AMRAP 🔥🥵

Morgan

Only Sweeney upper body days can make me sweat like 🥵🥵

Stephanie

Katie

Louise

Mia Arrowsmith

Took me way longer than expected - but we made it.

Fun!!feel like this challenged so many different muscles that I would have never covered in other routines. Shoulders are burning! 😁

Heck yeah! Swapped my rest day for yesterday due to work training. (Feels great to jump back in! 💪 

Side note: My work training was very physical and under very hot conditions. I can definitely attribute me being able to perform at a high level to the Sweeney’s daily workouts!

Kody Young

Ana lopez

Janelle

Špela

Kelly Blair

Jess

Taylor Pedmo

Shoulders and arms are on fire 🔥 🔥🔥🥵💪

Carol

Kate

Really loving these upper body strength days - looking at my numbers from the beginning of the challenge, I’m up so much weight!! Feels amazing :)

Isabelle

Nyakeh

Grace Poirier

Great upper body workout. 🔥 Seeing the gains. 💪🏽.

Dedra

Deirdre bardolf

I can’t believe I been doing Sam workout almost 4 yrs now and man I’m still surprised that I can say I’m more confident and stronger than I ever been 😍😍

JulieAnn

Happy to be on week 4!!! Let’s gooo 💪🏻🔥

Kaitlin

Michelle

Great combo of movements today! Benched heavier than I ever have before!! Feeling accomplished and am loving how consistent and excited this program makes me 😍😍

Kayleigh B

April

Elizabeth

Cori

Lisa

Jennifer

Laney

Sidney

Kelsey

Brandi

Channing

Loved the consistency from last week but a little spice 🌶

Veronica

Holy shoulders Monday workout!!! Goodness🥵🥵

Jessica Ramos

Jane

Gloria

Soooo good.  My upper body is on 🔥🔥🔥🔥

Kimmy

[Challenge Week 4/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 push press] starting today! 

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

Upper Body Strength [chest, back, shoulders] 

1. Bench Press: 4S/3-5R [+1-2 warm up sets]

2. Deadlift: 4S/6-8R [+1-2 warm up sets]

3. Barbell Neutral Grip Row [using single arm attachments]: 6S/8-10R, 8-10R, 8-10R, 6-8R, 6-8R, 6-8R

4. Decline Neutral Grip Chest Press: 8-10R, 8-10R, 8-10R, 6-8R, 6-8R 6-8R 

Compound Set: 
5A. Chest Supported EZ Bar Front Raise: 4S/6-8R 
5B. Single Arm Leaning Lateral Raise: 4S/8-10R each side 

1 Minute AMRAP: Push Press [as many reps as you can in 1 minute]

8/8 Training Day Overview

Warm Up Sets: 1-2S
Rep Range: 3-5R
Tempo: Power
Modification: dumbbell flat bench chest press

*check back to your numbers from week 3 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: 4-6R
Tempo: power
Modification: trap bar, sumo, or dumbbell/kettlebell deadlifts [whichever you choose, be consistent] 

*check back to your numbers from week 3 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: Sets 1-3: 8-10R, Sets 4-6: 6-8R 
Tempo: steady 
Modification: close grip landmine row, or bent over neutral grip dumbbell row 

Set Up: 
- slide single arm attachments over the barbell and position them slightly wider than shoulder width on the bar
- take a hip width stance or slightly wider
- keep your spine neutral and push your hips back, keeping a slight bend in your knees
- bend your chest towards the ground until your torso is at a 45-90 degree angle from your lower body
- extend your arms towards the bar and grip the handles (neutral grip) 
- position the the bar directly under your chest [in line with your toes] 

Execution: 
- retract your scapula and drive your elbows towards your hips as you row the barbell towards your chest
- when your elbows are in line with or slightly passed your torso, contract your mid/high back 
- release the barbell with control as you extend your arms back towards the ground
- try to keep your torso from lifting as you row
- keep wrists straight 
- keep a solid base throughout each set

Barbell Neutral Grip Row [using single arm attachments]

Rep Range: Sets 1-3: 8-10R, Sets 4-6: 6-8R
Tempo: steady 

*if you do not have a decline bench you can slide a plate or two under one end of a flat bench to create a slight decline.

Set Up: 
- grip a dumbbell in each hand and position yourself on the decline bench, chest up
- extend your arms over your chest so your dumbbells are in line with your front delts
- keep a neutral grip on the dumbbells, palms facing in
- squeeze your glutes and retract your scapula to pin your upper/mid back to the bench 

Execution: 
- bend your arms so your elbows are below your shoulders
- keep your elbows ~45 degrees from your torso and lower the dumbbells to either side of your chest [~90 degree bend in your arms or just below] 
- extend your arms and press the dumbbells back up and over your chest
- contract your pecs
- keep wrists straight and in line with your grip

Neutral Grip Decline Chest Press

Rep Range: 6-8R
Tempo: steady 
Modification: chest supported dumbbell front raise

Set Up: 
- set an incline bench to a high incline [60-75 degrees] 
- grip the EZ bar with a pronated grip, shoulder width apart
- straddle the incline bench and position your chest down on the back pad of the bench
- press your chest, hips into the bench [squeeze your glutes]
- allow the EZ bar to hang down towards the ground, directly under your shoulders

Execution: 
- pin your scapula down and keep your arms extended as you raise the EZ bar forward 
- when your arms are in line with your delts, palms down at the top of the rep, contract your front delts/high back 
- keep your arms extended and lower the EZ bar back down towards the ground until it is directly under your shoulders again
- try to keep your hips from shifting as you move through each set

Chest Supported EZ Bar Front Raise

Rep Range: 8-10R 
Tempo: steady 

Set Up: 
- grip a dumbbell in one hand, pronated grip
- stand next to a rack or sturdy pole to grab onto
- stand next to the rack [facing 90 degrees from the rack] with your feet together
- grip the rack with the hand closest and extend your arm out so you are able to lean your upper body away from the rack 
- allow your dumbbell to hang down directly from your shoulder, away from your torso

Execution: 
- think about leading with your pinky and extend your arm out to the side
- when your arm is in line with your shoulder, contract your delt
- lower the dumbbell with control until it is positioned under your shoulder again 
- this position gives you move room to overload the movement because of the shortened ROM- play around with the weight here and use this to your advantage

Single Arm Leaning Lateral 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 and position them at your shoulders, palms facing forward [pinkies tucked slightly]
- drive your ribs down and squeeze your glutes to brace. 

Execution: 
- bend your knees slightly and press up onto the balls of your feet as you press the dumbbell up and overhead
- as you extend your arms overhead, rotate the dumbbells to a neutral position at the top of the rep [palms facing in] 
- lower the dumbbells with control, rotate the dumbbells back to a pronated grip at the bottom of the rep 
- explosive reps, keep a rhythm
- take small pauses as needed, try to get through the entire minute

1 Minute AMRAP: Dumbbell Push Press

8/8 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

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 🔥🔥💪

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

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 Upper Body Strength [chest, back, shoulders]

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