Name: Playbook - Sam Sweeney - 9/28 Quads and Chest
Uploaded: 2024-03-04T17:09:28.335Z
Duration: 75 min
Description: 9/28 Quads and Chest

Helena Bondo

Omayma

Natalie

Audry

Alexis

Great, the hack squat is something to get the form down again cause i have a thick lower half

Adrianne

Kiki

Ashley

Front squats went way better than I thought they would.

Tish

Sara

Janelle

Caleb

Steven

Alice

Nice burn! Front squats are lowkey my least favorite. 😅 Hoping to see more back squats next cycle.

Oh…and a volume PR for bench press today! 🤪

Safia

Jemme

I just wanna know who hurt Sam to put squats and bench press on the same day. My body is toast! Lol

DeAnna

Pushed my old PR for 5x6 today on front squats!!! So proud and loving this split 🔥🔥

Allie Caruso

Barbell hack squat was fun. Hit a PR on front squats 🥲

Deja

Pushed myself on those lunges and I feel so strong 💪🏻

Sarah Arnett

Today’s workout was 💯 therapy for me. Happy having to go outside the box with some movements 💪🏼🔥

Amie

Awesome pump today. Getting closer to that 135 bench💪🏻🙌🏻

Lacey

Lorena

Regina

Love the pump on the last set, so much so that I added two more sets! 😅
🔥🔥🔥

Mia Arrowsmith

Megan

Porchia

Mary

Rachelle

Nice balance between the targeted groups. Muscle fatigue at its finest. 💪🏼😅

Paula

Kaedy

Broke my wrist last week so had to modify and go much lighter on the chest exercises.

Tasha

Megan Laudick

Hammies still hurt from Monday but that was da 💣 . Loved the last superset

Alli

Had me waddling out of the gym this morning!! 🔥🔥🤌🏼

Rachael Milbrook

Happy Thursday!

Week 11 of 12 week split 
*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. Barbell Hack Squat: 4S/6-8R

4. Supinated Grip Floor Press: 4S/10-12R 

5a. 2 up 1 down Leg Extensions: 3S/6-8R each side
5b. Single, Single, Double Rotation Incline Press: 3S/6-8R total 

6a. Walking Lunges: 2S/20R total 
6b. 2S/20R

9/28 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: hack squat machine, landmine hack squat

*if this is a new movement to you, start with either just the barbell or a kettlebell/dumbbell in your hands held low behind you. This will give you an idea of movement pattern before loading 

Set Up: 
- load the bar with appropriate weight *or no weight [rubber weight will allow for a more controlled ROM] 
- if you are loading with rubber weight, position it on the ground 
*you could also position the barbell behind you by setting up on a rack so you don’t have to squat down to pick the bar up 
- stand directly in front of the center of the bar with feet hip width apart, toes forward
- grip the floor with your toes, keep your feet glued to the ground
- squeeze your glutes, pull belly button to spine and brace
- pin your shoulders down and back grip the barbell behind you with a pronated grip, just outside hips 
- keep torso upright 

Execution: 
**THINK ABOUT THE BAR MOVING IN A A STRAIGHT LINE BELOW YOU. ARMS SHOULD HANG DOWN BY YOUR SIDES
- bend your knees and allow them to move towards your toes
- push your hips back, allow your torso to lean forward just slightly [neutral spine] 
- lower to reach full ROM squat position [tap your rubber plates to the ground]
**modify by lowering only as far as you are comfortable and in control 
- drive your knees back, push your hips in, and lift the barbell off the ground and into the standing position 
- contract your quads
- keep spine neutral
- keep chin tucked and gaze forward [on the ground in front of you] 
- keep core brace and upper body stiff

Barbell Hack Squat

Rep Range: 10-12R 
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- lie on the ground in a supine position 
- extend your legs and point your toes
- squeeze your glutes, pull belly button to spine, and brace
- extend your arms and position the dumbbells over your chest, in line with your front delts
- pin your mid back and hips to the ground

Execution: 
- bend your elbows, keep them traveling ~45 degrees from your torso
- lower the dumbbells on either side of your chest until your triceps tap the floor on either side 
- extend your arms and press the dumbbells up and over your chest again 
- contract your chest at the top of the rep 
- keep your wrists straight

Neutral Grip Floor Press

Rep Range: 6-8R each side
Tempo: steady 
Modification: dumbbell leg extensions [~20 reps together]

Set Up: 
- position yourself on the leg extension machine so that the edge of the seat lines up with the crease of your legs
- press your entire back into the back pad 
- grip the handles or bottom of the seat and pull yourself into the seat, contract your lats to keep you glued to the bench
- tuck your chin and drive your ribs down and brace 
- press your ankles against the pads

Execution:
- flex your ankles and extend your legs straight forward with both legs
- lift the pad away from the ground and into full extensions
- when you reach full extension contract your quads
- drop one foot away from the pad and bend your leg 
- use only one leg to guide the pad back down into the bent and start position 
- if you are feeling this in your knees, the weight you are using is likely too heavy or positioning may be off

2 up 1 down Leg Extensions

Rep Range: 6-8R total 
*single arm + single arm + double= 1 full rep
Tempo: steady 

Set Up: 
- set your bench to ~60-70 degrees
- grip a dumbbell in each hand, supinated grip to begin 
- sit on the incline bench, push your mid back into the bench 
- squeeze your glutes, pull belly button to spine, and brace
- extend your arms and position the dumbbells over your chest, palms facing back, pinkies together
- keep your back pinned to the bench, feet on the ground

Execution: 
- keep one arm extended
- bend your other arm, keep your elbow traveling ~45 degrees from your torso
- as you lower the dumbbell to outside of your chest, rotate your grip to pronated at the bottom of the rep 
- lower to at least a ~90 degree bend in your arm
- extend your arm and press the dumbbell back up and over your chest again
- rotate your grip back to supinated to meet the other dumbbell at the top of the rep
- repeat the movement with your other arm and then again with both arms together
- single + single + both arms together= 1 full rep

Single, Single, Double Rotation Incline Chest Press

Superset

Rep Count: 20R total 
Tempo: steady 
Modification: no weight

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- pin your arms by your sides, stand with your feet hip width apart
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your head, neck, and spine neutral - keep a tall torso
- contract your lats and pin your arms by your sides

Execution: 
- step one foot forward
- plant your front foot on the ground
- bend your front and back leg and lower into a lunge position 
- tap your back knee to the ground or get as close as you are able
- extend both legs and step your back foot forward to meet your front as you press up into the standing position again 
- continue with controlled reps

Walking Lunges

Rep Count: 20R 
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand
- lie supine on a flat bench, plant your feet on the ground 
- extend your arms and position the dumbbells over your chest, palms facing in 
- pin a slight bend in your elbows
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, and spine

Execution: 
- lower the dumbbells and extend your arms out to either side of your chest
- lower the dumbbells until your arms are in line with your torso
- pull the dumbbells and fly them back in line with the center of your chest
- contract your chest
- keep your wrists straight

Flat Bench Chest Fly

9/28 Quads and 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$$ 🔥

Stephanie

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!!

Serena

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

Kody Young

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

Jamie

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!

Katie

4/6 Full Body or Optional Rest Day

Such great stability and control today 💪

4/5 Shoulders, Biceps, Triceps

4/4 Quads and Glutes

Diana

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

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

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!

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 ❤️

9/28 Quads and Chest

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