Name: Playbook - Sam Sweeney - 9/7 Quads, Chest
Uploaded: 2024-03-04T17:09:28.264Z
Duration: 75 min
Description: 9/7 Quads, Chest

I just did a front squat for the first time since 2015

Brittany

Still needing some modification due to hip replacement.  So shout out and Thank You to Sam for always providing options/modifications!❤️. Thank you. I always check out the alternatives to make it work!

Michelle Zabin

Omayma

Idk about you but I just love this split! It's the most connected I have felt with my body after having a baby a year ago. ❤️❤️❤️❤️❤️

Meghan

Kiki

Loving the preview into the barbell exercises for next week 🥰🥰🥰

Audry

I hate sissy squats which means I need more of them!

Cori

Loved having bench back in the program. Makes my heart happy!

DeAnna

Kimmy

Steven

Allie Caruso

Megan

Stephanie

Becky

Janelle

Deja

Definitely feel it in the final reps. 🔥

Dominique

Quads and chest hit hard for me in this split. I have to make it work in my garage due to scheduling, but it always feels amazing…oh my quads 🔥🔥

Amie

April

Tiffany

Mia Arrowsmith

My chest was totally swiped after yesterday's full-body day 🪦

Rachel

Lorena

Lakshmi Neelesh Nimmagadda

Judith Harris

Regina

Porchia

I thought Wednesday was my favorite day, but Thursday is my favorite day lol… These workouts are phenomenal

chelsea

Rachael Milbrook

Megan Laudick

Paula

Alli

Mike

Maria Zenz

Happy Thursday!

Week 8 of 12 week split
*12 weeks broken into 4 week micro cycles* 

Goal of micro cycle 2: weeks 5-8: Progress to bilateral primary movements [with dumbbells]. We will begin to build strength while prioritizing muscle building, through strength and hypertrophy rep ranges. Both unilateral and bilateral training will be included [the return of the barbell!] and tempo training will be applied as necessary. Pay attention to controlling each movement and progressing essential movement patterns. 

*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: 

1a. Primary: Goblet Squat: 4S/6-8R 
1b. Primary: Flat Bench Dumbbell Chest Press: 4S/6-8R 
*120 seconds rest*

2. Paused Barbell Front Squat: 4S/6R [3 second pause at the bottom of each rep]
*90 second rest*

3a. Assisted, Banded Sissy Squat: 3S/8-10R [3 second eccentric]
3b. .5R Machine Leg Extensions: 3S/10-12R [10 second pause at the top of the last rep of each set]
*60 seconds rest*

3. Paused Bench Press: 4S/6R [3 second pause at the bottom of each rep]
*90 seconds rest*

4a. Neutral Grip Dumbbell Floor Press: 3S/8-10R [3 second eccentric each rep]
4b. .5R Flat Bench Dumbbell Chest Fly: 3S/10-12R [10 second hold at the bottom of your last rep of each set]
*60 seconds rest*

9/7 Training Day Overview

Rep Range: 6-8R
Tempo: steady 

Set Up: 
- grip a dumbbell with both hands in a goblet hold. 
- hold the dumbbell at your chest and lock your elbows in at your sides
- keep your chest upright and facing forward
- get into a hip with stance, plant feet firmly on the ground
- drive ribs down and brace in your trunk. 

Execution: 
- bend your knees and allow them to move towards your toes as you push your hips back and lower into a full squat. 
- lower to at least 90 degrees [full ROM for you]
- drive your feet through the ground and press up into the standing position

Primary: Goblet Squat

Rep Range: 6-8R 
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand 
- sit on the edge of a flat bench and rest the heads of the dumbbells on your quads
- kick each leg up as you rock back and place your back on the flat bench
- as you kick the dumbbells up, position them over your chest and lie back on the flat bench
- plant your feet firmly on the ground
- pin your mid back to the bench
- squeeze your gluteus, pull belly button to spine and brace
- keep wrists straight and pronated grip on the dumbbells, tuck your pinkies forward just slightly to keep position 

Execution: 
- bend your elbows and lower the dumbbells to a ~90 degree bend in your arms or just below
- elbows should be at a 45 degree angle from your torso, knuckles facing the ceiling at the bottom of the rep with a full stretch across your chest
- drive your feet down through the ground and press the dumbbells back up and over your ches
- dumbbells should be in line with your chest at the top of the rep
- contract your chest
- keep knuckles facing the ceiling and wrists straight
- do not clang your dumbbells together at the top of the rep

Primary: Flat Bench Dumbbell Chest Press

Superset

Rep Count: 6R
Tempo: 3 second pause at the bottom of each rep
Modification: zombie squat, or cyclist squat, or sub for leg press [low and close]

**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 at shoulder height
- grip the barbell just outside of shoulder width [thumbs wrapped over the bar] and connect the barbell to 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. 
- 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 breathe 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]
- once in a full squat, drive your feet through the ground and stay upright as you 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

Paused Barbell Front Squat

Rep Range: 8-10R
Tempo: 3 second eccentric
Modification: spanish squat

*this is an advanced variation. Consider the modification if you feel more comfortable

Set Up: 
- loop a large loop band low around a rack or machine 
- step in front of the rack/machine, face the band
- loop each end of the band behind each knee 
- step away from the band until you can feel the tension pull you forward
- get into a hip width stance, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- reach one arm out to your side to grip a rack or machine for assistance
- keep a neutral head, neck, and spine
- with legs straight, press up onto the balls of your feet

Execution: 
- keep your hips pinned forward and in line with your torso as you bend your knees and allow them to move over your toes, towards the ground 
- lower your knees until your hamstrings reach your calves, knees completely over your toes
- your body should make a straight line from head to knees, quads fully stretched at the bottom of the rep 
- drive the balls of your feet through the ground 
- extend your legs and drive your knees back against the tension of the band and away from the ground
- contract your quads at the top of the rep 
- stay up on the balls of your feet between reps 
- keep torso, hips, knees in line

Assisted Banded Sissy Squat

Rep Range: 10-12R
Tempo: 10 second hold on the last rep of each set
Modification: dumbbell leg extensions

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 
- drive your ribs down and brace 

Execution:
- flex your ankles and extend your legs
- when you reach full extension contract your quads
- pause and focus on contracting your quads at the top of the rep 
- lower your legs with control only .5R 
- extend your legs and contract your quads again at the top of the rep
- continue with partial reps
- if you are feeling this in your knees, the weight you are using is likely too heavy

.5R Machine Leg Extensions

Compound Set

Rep Count: 6R
Tempo: 3 second pause at the bottom of each rep
Modification: paused dumbbell flat bench press 

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

Paused Barbell Bench Press

Rep Range: 8-10R
Tempo: 3 second eccentric

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- lie on the ground in a supine position 
- extend your legs straight out, point your toes
- squeeze your glutes, pull belly button to spine, and brace
- extend your arms and lift the dumbbells straight up so they are in line with your front delts, palms facing in 

Execution: 
- bend your elbows, keep them traveling ~45 degrees from your torso as you lower the dumbbells towards either side of your chest
- lower your arms until your triceps tap the ground at the bottom of the rep 
- extend your arms and press the dumbbells back up and over your chest again 
- contract your chest
- keep your wrists straight, knuckles facing the ceiling 
- keep your back and hips glued to the ground

Neutral Grip Dumbbell Floor Press

Rep Range: 10-12R
Tempo: 10 second pause at the bottom of your last rep of each set

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- lie on a flat bench in a supine position, chest up 
- plant your feet on the ground 
- push your back into the bench 
- squeeze your glutes, pull belly button to spine, and brace
- extend your arms straight up and position the dumbbells over the center of your chest, palms facing one another 
- pin a slight bend in your arms 

Execution: 
- lower your arms out to your sides until the dumbbells are in line with your torso
- keep the bend pinned in your elbows and fly the weight .5R towards the center again 
- release your arms out to your sides again, fully stretched position 
- continue with .5R 
- keep your wrists straight

.5R Flat Bench Dumbbell Chest Fly

9/7 Quads, Chest

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

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

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!

Erisa

Emily

4/20 Full Body or Optional Rest Day

Yanely

Landmine press following tricep push downs is evil genius 😈

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

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! 🔥

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 ❤️

Aven

Super fun and different arm variations! Loved it 💪❤️‍🔥

3/15 Shoulders, Biceps, Triceps

Flav

Shelly

3/14 Quads and Glutes

Those supinated tricep extensions HUMBLED ME

3/13 Chest and Tricep

3/12 Back and Biceps

The back to back hammies is pure evil 😭😂☠️

3/11 Glutes and Hamstrings

Those single arm single leg cleans are wild!! I love them! Such great stability work. So happy we have a unilateral every day, they really make me feel my best self ❤️

9/7 Quads, Chest

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