Name: Playbook - Sam Sweeney - 9/14 Quads, Chest
Uploaded: 2024-03-04T17:09:28.286Z
Duration: 75 min
Description: 9/14 Quads, Chest

I was shook straight to my core at how long I was able to hold that wall sit. I really do be getting stronger 🥹

Brittany

Jordan

Janna

Jacqueline

Bench press and front squat are feeling soooo strong 🔥🔥🔥

Legs and chest were toast by the end! 🦵 🔥

Kody Young

This was a wonderful workout! I accidentally hit something and it showed one star. I hope I corrected it. I’m learning the app. It’s my first time doing this. I loved it! I subbed out pendulum with close stance heels elevated! Excited to join!

Reshell Chasteen

Rhonda

Amazing! I LOVE all of your workouts. I would love to see some more band work incorporated to work the stabilizing muscles more. But you are 🔥🔥🔥🔥

Lisa

Glad I saved this one for the weekend and could take my time with it. What a combo of moves!!!

Audry

Left this one for a weekend so I could really hone it in…should’ve fueled better beforehand but oh well! 😅

Safia

Kate

Marla

Amazing my leg’s definitely on fire 🔥

Dominique

Felt good to be be under the bar on bench!

Jennifer

Kayla

Alice

Lakshmi Neelesh Nimmagadda

Deja

Ooooof was that a good one! So happy to have bench back in! This one def made my legs shakey

DeAnna

Janelle

Took me 90mins to complete but I did it!!! Was able to lift more than ever… those Zercher lunges are 🔥. Felt the isolation. Thank you 🙏🏼

Lorena

Lacey

Regina

Loved how the wall sits were not a time effort, the svens press helped pass the time and change the focus… great workout

Maranda

Porchia

Nyakeh

Sarah

Challenging yet rewarding ⭐️⭐️⭐️⭐️⭐️

Paula

Besides that my glutes were still on 🔥 from the other day, that gave me 100% rotation through the entire leg… tomorrow shall be fun …🤦🏼‍♀️

Alli

Rachelle

Really enjoying this part of the split so far.

Tasha

Omayma

Lindsay

Katie

Rachael Milbrook

Jamie

🔥 subbed back squats for the pendulum squats bc I missed them

Becky

Steven

Megan Laudick

Stephanie

Happy Thursday!

Week 9 of 12 week split [first week of third and final micro cycle]
*12 weeks broken into 4 week micro cycles* 

Goal of micro cycle 3: weeks 9-12: We will finish off this split with a heavy focus on strength building. Each training day will be centered around our primary barbell compound movements. Our accessory work will work synergistically with our strength building focus, while concentrating on  maintaining the symmetry and hypertrophy gains we have improved on for over the last 8 weeks. Prioritize recovery and listen to your body as we begin to push boundaries with heavier loads and lower rep ranges. 

*our primary movements will progress/change each micro cycle. It will be helpful to track your weight/reps over each micro cycle, each week.*

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.

Anterior Chain: Quads, Chest

Pre Training Warm Up and Mobility: 
*Choose one or combine multiple routines from the “Warm up and Activation” bubble in the app to prep you appropriately for the training day. Focus on what you need to in order to be ready to train. 

Strength Training: 

1. Primary: Barbell Front Squat: 5S/4-6R

2. Primary: Barbell Bench Press: 5S/4-6R

3. Pendulum Squat Machine [banded optional]: 4S/6-8R

4. Low Incline Bench Neutral Grip Chest Press: 4S/6-8R

5a. Zercher Split Squat: 3S/10R, 8R, 6R each side
5b. Single Arm Kneeling Cable Chest Fly: 3S/10R, 8R, 6R each side 

6. Wall Sit Hold Sven Press: 2S/30R

9/14 Training Day Overview

Rep Range: 4-6R
Tempo: steady, power 
Modification: goblet squat or machine squat- just be consistent with whichever you choose

**You may choose to use a “catch grip” [a clean grip] or a crossed armed grip on your front squats [you may also use straps to hold the barbell in place in you lack wrist mobility/strength**]

Set Up: 
- position the barbell on the rack so it is between chest/shoulder height 
- grip the barbell just outside of shoulder width [thumbs wrapped over the bar] 
- connect the barbell your front delts, high chest [below your collarbone]
- rotate your elbows up until palms are facing up and elbows are pointing forward
- pin your arms here to create a stable shelf for the bar to rest on
- tuck your chin and pull the bar into your high chest/neck, this will help secure the barbell in place
- squeeze your glutes, pull belly button to spine, and brace
- stand and lift the barbell off the rack and step back ~3 steps
- take a hip width or just outside of hip width stance, toes forward or just slightly out [this will depend on your personal body mechanics and mobility]
- use a tripod foot [cement the base of big toes, little toes, and heel to the ground]

Execution: 
- take a big, diaphragmatic breath in, hold the brace in your core
- push your hips back and bend knees as you lower into a squat position [90 degrees or below]
- keep an upright torso at the bottom of the rep 
- once in a full squat, drive your feet through the ground
- stay upright as you push your hips in and press up into a standing position
- exhale at the top of the rep and reset your brace each time
- knees should stay in line with the toes and chest should stay upright throughout

Primary: Barbell Front Squat

Rep Range: 4-6R
Tempo: steady, power
Modification: dumbbell or smith machine bench press- be consistent with whichever you choose

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 bet

Primary: Barbell Bench Press

Rep Range: 6-8R
Tempo: steady 
Modification: leg press, hack squat, or narrow stance barbell back squat 

*band is completely optional 

Set Up: 
- load the machine with appropriate weight
- position yourself in the machine, press your back entirely flat against the back of the machine 
- position your feet on the platform hip width apart or slightly inside, toes forward
- grip the handles of the machine on each side and pull the pads into your traps
- pin your elbows in close
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- push your back against the pad of the machine and bend your knees
- allow your knees to follow in the direction of your toes
- lower into a full squat position, hip crease slightly below your knees
- drive your feet into the platform, knees out, and extend your legs to press yourself back up into the straight position 
- contract your quads
- keep a tight grip on the handles

Pendulum Squat Machine [banded optional]

Rep Range: 6-8R
Tempo: steady 

Set Up: 
- position your bench at a low incline, ~45-50 degrees
- grip a dumbbell in each hand, neutral grip 
- sit on the seat of the bench, plant your feet on the ground 
- squeeze your glutes, pull belly button to spine, and brace
- place your dumbbells on top of your quads
- rock your torso back and use your legs to help you lift the dumbbells over your chest and in line with your front delts, arms extended and palms facing in 
- push your mid back into the bench 
- tuck your chin 

Execution: 
- bend your elbows, keep them traveling at ~45 degrees from your torso
- lower the dumbbells to either side of your chest, at least a 90 degree bend in your arms
- extend your arms and press the dumbbells up and over your chest again 
- contract your chest
- keep your wrists straight 
- keep dumbbells in line with your elbows

Low Incline Bench Neutral Grip Chest Press

Rep Count: 10R, 8R, 6R each side
Tempo: steady 
Modification: goblet hold split squat

Set Up: 
- rack the barbell on the rack at hip height or just below 
- stand behind the barbell, feet lined up under the barbell 
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back and squat down behind the bar
- keep your chest up and hook both arms underneath the bar, pinned the bar in the crease of your arms 
- overlap your palms in front of your chest 
- in your shoulders back and contract your lats, squeeze the bar close to your chest
- keep your chest up and lift the barbell from the rack into a standing position 
- step away from the barbell 2-3 steps, get into a long split stance
- keep your front foot glued to the ground

Execution: 
- keep your chest upright and bend your front leg
- keep only a slight bend in your back leg
- allow your knee to move towards your toes as you lower into a split squat position 
- drive your front foot through the ground and extend your leg as you press yourself back and up into the start position 
- contract your quad
- keep your torso upright
- keep your chest and hips square, no twisting
- keep the bar close to your body

Zercher Split Squat

Rep Count: 10R, 8R, 6R each side
Tempo: steady 
Modification: single arm machine or dumbbell incline fly 

Set Up: 
- attach a single arm handle to one side of the cable and position it high
- stand in front of the cable, facing 90 degrees from the cable
- grip the handle of the cable with the arm closest, neutral grip 
- step away from the cable 3-4 steps 
- get down into a high kneeling position 
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back and lean your torso forward just slightly 
- pin a slight bend in your arm holding the cable 
- keep a neutral head, neck, and spine

Execution: 
- pull the cable straight down towards the ground and across your chest in line with the center of your chest
- contract your pec
- release the cable with control until your arm is extended out to your side and towards the cable again 
- keep your chest and hips square, 90 degrees from the cable 
- keep the slight bend pinned in your arm

Single Arm Kneeling Cable Chest Fly

Superset

Rep Count: 30R
Tempo: steady 
Modification: use a dumbbell in place of plate

Set Up: 
- grip a plate and position yourself with your back against a wall 
- push your entire back into the wall
- step your feet away from the wall 1-2 steps
- squeeze the single plate between the palms of both hands, keep tension on your chest 
- bend your elbows, keep them pinned to your sides, and hold the plate at the center of your chest 
- squeeze your glutes, pull belly button to spine, and brace
- slide down the wall until your legs are bent at 90 degrees, heels under your knees
- grip the ground with your feet
- hold tension in your quads and in your chest

Execution: 
- hold the wall sit position and extend your arms 
- push the plate way from your chest and straight out
- contract your chest
- bend your elbows, keep them squeezed to your sides, and bring the plate back to the center of your chest
- because of the isometric hold of the wall sit and the plate squeeze, you should feel tension in your quads and chest throughout the entire set

Wall Sit Hold Sven Press

9/14 Quads, Chest

4/27 Full Body or Optional Rest Day

Ashlee

Jody

4/26 Shoulders, Biceps, Triceps

Would love to have more double sets or sets to do during waiting times to capitalize on the time :)

Olga

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

Emily

4/20 Full Body or Optional Rest Day

Yanely

Landmine press following tricep push downs is evil genius 😈

Meghan

Literally cannot love this sequence enough. Upper body, core, still shaking from my leg workout….this is perfection 🫡

Katherine Maestas

4/19 Shoulders, Biceps, Triceps

Fucking KILLER on the quads!!! Skipped the walking lunges cause I don’t like them but everything else was chef’s kiss

Delilah

Absolutely LOVED the focus on stability today. Hands down one of my favorite workouts of this entire split so far, and this has been my overall favorite split so far!!

Megan

4/18 Quads and Glutes

Lamia

Ruben Dorado

Combined this with shoulders this week and I think I'm about to explode cause the pump is real 😂😂

4/17 Chest and Triceps

Who says you can’t get a good workout from home?! Killed it Sam!

Christina

Claire

4/16 Back and Biceps

Kerri

When you leave the gym with your calves and hammies feeling on-fire and invigorated, but also like noodles 😅 Such a beastmode workout, especially with those Nordic curls ❤️‍🔥❤️‍🔥

PR alert! 🚨 175 X 3 🤩 My best ever back squat! Sam & Noel are the bomb dot com!

4/15 Glutes and Hamstrings

This was so great and explosive omg 🥵🥵🥵🥵

feeling incredible 😆 Thank you so much 🙏

4/13 Full Body or Optional Rest Day

4/12 Shoulders, Biceps, Triceps

4/11 Quads and Glutes

Had one of my best days so far on flat bench press! Not high numbers but the weights moved like butter. Sweeney fitness programming is amazing!

Arms were shaking by the end 😄 great workout!

4/10 Chest and Triceps

Building wings to fly away 🦇 🪽 💪

Rear delts are feeling ON TOP OF THE WORLD right now 💪😍

4/9 Back and Biceps

Firaaaaaaaaaaaa 🔥 🔥 a hard one! Liked it!

Karolane

4/8 Glutes and Hamstrings

Rowena

So happy with how much my coordination is improving with the single arm/leg snatch!

4/6 Full Body or Optional Rest Day

Such great stability and control today 💪

4/5 Shoulders, Biceps, Triceps

Alexis

4/4 Quads and Glutes

Diana

Grateful for incredible daily training!! Loved it & thank you 🧡

Jemme

4/3 Chest and Triceps

Every week, those 6 sets with 30 seconds rest leave me thinking I won’t finish all 6 sets. Always do though. Love them.

Did not sleep well and wasn't feeling it but still made it and pushed through today 🔥

Bent over dumbbell rows moving like butter! 🔥 💪

4/2 Back and Biceps

Tolivers

The modifications really come in clutch in a busy gym!

4/1 Glutes and Hamstrings

Thank you for incredible fullbody session!

3/30 Full Body or Optional Rest Day

Natalie

3 overhead exercises back to back about ended me 😅

First workout back after tummy bug illness. Felt good to move

jackie

3/29 Shoulders, Biceps, Triceps

I got cocky with those sissys and it put me in my place 😤

Daisy

That moment when you think you’re done and then see 3 sets of Spanish dropset 😂 💀 Quads are cooked 🍗 🔥

3/28 Quads and Glutes

I was reminded how much weaker my right arm/chest is today 😂

3/27 Chest and Triceps

Micaela

Seriously that was so freaking epic! 🦇

3/26 Back and Biceps

Jessie

3/25 Glutes and Hamstrings

Mariia

3/23 Full Body or Optional Rest Day

My first day back from 6 weeks off! I missed this 😜 it was a rough mental start, but such a good first day lift

First gym workout in forever and it was the pump I needed!

Hannah Ricci

3/22 Shoulders, Biceps, Triceps

Wow! All the variations! Such a great workout! ❤️🔥

Laura

3/21 Quads and Glutes

I hope all of her lifts continue to be this 🔥🦾 My arms are on fire!!

30 Reps is too much of anything!  Whewwww! 🔥

Michelle Zabin

3/20 Chest and Triceps

What a perfect bday workout 💗 back and biceps feeling PUMPED!! Talk about starting my 30s right (And strong AF 😉)

3/19 Back and Biceps

Those quadruped cable kickbacks were fun!

I felt an amazing pump with the sumo 🔥 a great workout!

Serena

3/18 Glutes and Hamstrings

Deadlift strength and form getting better and better by the week 🤩

3/16 Full Body or Optional Rest Day

Hard to walk between shoulder sets because my glutes and quads are epically wrecked.  Well done!

Caryn

35 weeks prego and still getting it done with lighter weight and modification when needed ❤️

9/14 Quads, Chest

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