Name: Playbook - Sam Sweeney - 9/9 Upper Body Hypertrophy [chest, back, shoulder]
Uploaded: 2026-06-17T00:04:47.137Z
Duration: 70 min
Description: 9/9 Upper Body Hypertrophy [chest, back, shoulder]

Carmen

Taylor Willman

That was great! Feels good getting back into a groove!

Daniyel f

What a strong way to end the week!!! Loved it! I felt the rear delt work helped my form so much on the chest exercises 💓

Megan

Whitney Carrington

Morgan

I can’t lift my water bottle to my face my shoulders are so dead 😅

Sarah

Malan wu

OMG, today during the workout I randomly checked my form at the mirror and suddenly noticed all the gains around lats. Thank you Sam, I’m in love!!! 😍

Tonka

Most fun upper body day yet! That final superset was the perfect way t o end the challenge for upper body. I am jelllo

Katie

The shoulder compound set was one of the best yet. So challenging!

Amanda Smith

Those ISO holds really have a way of humbling you 😂

Kaylin

Jenn

Loved this workout - really like the unilateral work! 🔥🔥

Stephanie

One of my favorite upper body days to date!

Sarah Guzak

Wow.  Amazing to me how the  higher rep workouts are harder lol

Kristy Conger

Wow! Great workout!💪🏻💪🏻💪🏻❤️

Donalee

Holly

I was digging that multi bench set 👌🏾 great workout!

Jemme

Alyssa

What the madness with the incline bench!?

Victoria

I mean….. this pump is too good after that. 😆👊🏻

Corinne Wickline

Mia Arrowsmith

Kelli Coffey

Belinda

Those last couple sets had me sweating. 🥵🔥

Dedra

Kimmy

Best upper body pump I’ve had this entire challenge! 🔥🔥

Emiliano

Shoulder started to hurt a tad, but managed to make it through! Can’t believe this was the last day for this split 😢

Kelsey

Loved that little multi-incline finisher. And the cable superset! Your notes and cues are so helpful 🥰

Veronica

April

Lakshmi Neelesh Nimmagadda

Arms are feeling great as we come to the end of the challenge 🎉✌️

Kayleigh B

Ashlee

What a perfect workout to mark the last upper body lift of the challenge. Already nostalgic for this split 🥺🙈😭 loved those recline lat to front raises. 🔥

Audry

Jennifer

Ashley Laas

might have been my favorite Friday yet 😍

Ashley Greeley

Second to last set, laterals are a killer 🥵🥵🥵🥵

Kimber brewer

That last superset I felt my soul leave my body 🥵

Lacey

Lily

Incredible! I have seen SO much growth in my upper body since starting this challenge!

Kathryn

Brandi

I loved this workout!  I’m
Gonna save this one!  2 workouts left!  LFG!! 👊🏻

Eric

Joanne Nichols

The last two are dead ☠️ thanks for this incredible workout!!

Kenia

Porchia

[Challenge Week 8/Day 5] 

Happy Friday! 

Warm Up: foam roll, warm up and activation routine B from app, + dead hangs on the bar [10-30 seconds]

*Remember to track your primary movements [pull ups and push ups] and iso hold movement [z press iso hold] today! 

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

Upper Body Hypertrophy [chest, back, shoulders]:

1. Pull Ups: 5S/3-5R [weighted/assisted]

2. Push Ups: 5S/8-10R [weighted/modified] 

3. Z Press Iso Hold: 3S/45 seconds 

Superset: 
4A. Half Kneel Single Arm Lat Pull: 3S/10R, 12R, 15R each side 
4B. Single Arm Cable Chest Fly: 3S/10-12R each side 

Compound Set: 
5A. Half Kneel Single Arm Dumbbell Overhead Press: 3S/10R, 12R, 15R each side 
5B. Recline Lateral to Front Raise: 3S/10-12R total [1R lateral + 1R front raise=1 full raise]

Superset: 
6A. Multi Incline Bench Supported Neutral Grip Dumbbell Row: 2S/30R total [10R high incline + 10R med incline + 10R low incline] 
6B. Multi Incline Bench Chest Press: 2S/30R total [10R high incline + 10R med incline + 10R low incline]

9/9 Training Day Overview

Rep Range: 3-5R
Tempo: steady 
Modification: assisted or banded pull ups or inverted rows

*check back to your numbers from week 7 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: 
- use a bench or chair to reach your hands up to the bar if needed
- grip the pull up bar with a pronated grip, just outside of shoulder width. [thumbs wrapped over or under the bar] 
* [step each foot into the band (if you are using the band)
- extend your legs and arms and allow your body to hang from the bar. 
- bend your legs [or keep them straight] and squeeze your glutes to brace your core [‘brace for a punch’ and create a “hollow” position]

Execution: 
- depress your scapula as you bend your elbows and pull your chest to meet the bar. 
- as you pull yourself up, keep your elbows in front of your shoulders, think about breaking the pull up bar in half and use your lats to initiate the pull. 
- contract your back when your chin is above the bar
- lower your body with control until your arms are fully extended again. 
- reset your scapula before each rep 
- keep your wrists straight.

Pull Ups [weighted/assisted]

Rep Range: 8-10R 
Tempo: steady 
Modification: incline push ups or drop to your knees.

*weighted for difficulty 

*check back to your numbers from week 7 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:
- position yourself in a high plank/push up position, hands under your shoulders just outside of your chest. 
- squeeze your glutes and quads simultaneously and push your mid back through your scapula. 
- hold the “hollow hold” position to secure the brace. 

Execution: 
- bend your elbows so they are below your shoulders [~45 degree angle from the torso]
- lower chest towards the ground
- tap your chest on the ground at the bottom of the rep [or lower as far as you are able]
- drive your palms and toes through the ground and extend your arms as you press yourself up into the high plank position. 
- your body should lower and rise in a straight line [watch for “worming”, the hips rising faster than the chest or vice versa.] 

*use weight or band for difficulty, drop to knees or perform incline push ups to modify. Make sure to record.

Push Ups [weighted/modified]

Time: 45 Seconds
Tempo: iso hold 
Modification: legs crossed or straight in front of you or seated [on bench] overhead press hold 

Set Up: 
- sit on the ground with your legs wide or straight in front of you
- grip a dumbbell in each hand, neutral grip 
- curl the dumbbells up to your shoulders and press the dumbbells up and to the overhead position 
- drive your ribs down, keep an upright and neutral spine- chest facing forward 

Execution: 
- brace your core and create a stiff trunk as you think about reaching your arms to the ceiling 
- keep your arms fully extended but not hyperextended overhead 
- hold the dumbbells overhead and hold for the entire 45 seconds

Z Press Iso Hold

Rep Range: 10R, 12R, 15R each side
Tempo: steady 
Modification: bent over single arm neutral grip dumbbell row

Set Up: 
- attach a single arm attachment to one side of the cable and position the cable high, above shoulder height
- face the cable, and grip the handle with a neutral grip 
- step back, away from the cable about 2-3 steps 
- get down on the ground in a half kneel position, knee down on the same side as the hand holding the cable
- extend your arm holding the cable towards the direction of the cable 
- squeeze your glutes, drive your ribs down and brace
- keep your chest square to the cable and keep a neutral head, neck, spine. 

Execution: 
- retract your scapula and drive your elbow towards your hip as you pull the cable down towards the ground
- squeeze your elbow close by your side, lean into the pull and contract your lat when your elbow is in line with your torso
- release the cable with control until your arm is extended fully back in the direction of the cable 
- try not to twist as you pull the cable, keep the chest square
- complete reps on each side

Half Kneel Single Arm Lat Pull

Rep Range: 10-12R each side 
Tempo: steady 
Modification: dumbbell or machine chest fly

Set Up: 
- attach a single arm handle to one side of the cable and position it high, shoulder height or above
- stand in front of the cable, facing 90 degrees from the cable 
- grip the handle of the cable with the hand closest to the cable, pronated grip 
- step away from the cable 2-3 steps
- bend your torso forward so your chest is facing the ground 
- extend your arm holding the cable towards the cable, lock in a slight bend in your arm 
- brace your core and keep a stable trunk

Execution: 
- pull the cable down towards the ground and so it is in line with/under the center of your chest
- when your handle is in line with the center of your chest, contract your chest
- release the cable with control until your arm is extended back towards the direction of the cable
- complete reps each side
- keep the slight bend in your arm
- try to keep from swaying or twisting as you pull

Single Arm Cable Chest Fly

Superset

Rep Range: 10R, 12R, 15R each side 
Tempo: steady

Set Up:
- grip a dumbbell in one hand, pronated grip 
- get down on the ground in a half kneel position, knee down on the same side that is holding the dumbbell [other leg bent at 90 degrees with foot planted on the ground] 
- lift the dumbbell up and into the overhead position, palm facing forward
- squeeze your glutes, drive your ribs down and brace

Execution: 
- tuck your pinky forward just slightly and bend your elbow as you lower the dumbbell 
- lower until your arm reaches a 90 degree bend or just below
- extend your arm as you press the dumbbell back into the overhead position, dumbbell in line with your shoulder
- complete reps on each side

Half Kneel Single Arm Overhead Press

Rep Range: 10-12R total [1 lateral + 1 front raise= 1 full rep] 
Tempo: steady 
Modification: no recline, standing

Set Up: 
- set an incline bench to 60-75 degree incline 
- sit on the bench and grip a dumbbell in each hand, neutral grip 
- plant your feet on the ground and push. Your back into the bench 
- begin with your arms extended down by your sides, behind your torso when seated on the bench

Execution: 
- extend your arms out to your sides and raise them until they are in line with your shoulders, palms down at the top
- contract your medial/lateral delt 
- lower your arms back down by your sides 
- immediately lead with your thumbs and raise the dumbbells straight forward until they are in line with your front delts
- lower your dumbbells back down by your sides with control
- 1 lateral raise + 1 front raise = 1 full rep

Recline Lateral to Front Raise

Compound Set

Rep Range: 30R total 
[10R high incline + 10R med incline + 10R low incline]
Tempo: steady

Set Up: 
- set an incline bench at a high inline around ~75-80 degrees 
- grip a dumbbell in each hand, neutral grip 
- straddle the bench and press your chest/hips/entire torso into the back of the bench
- extend your arms down from your shoulders
- squeeze your glutes and brace to keep yourself in this position 

Execution: 
- retract your scapula and drive your elbows towards your hips as you row the dumbbells
- when your dumbbells are in line with or slightly behind your torso contract your mid/high back 
- release the dumbbells with control until your dumbbells are back under your shoulders
- complete 10R with the incline bench at this level
- immediately drop the dumbbells and adjust the incline down to a lower incline around ~45-50 degrees
- grip the dumbbells and complete 10 neutral grip rows again
- drop the dumbbells one last time and adjust the incline bench to a low incline, around ~25-30 degrees
- complete your last 10R at this low incline 
- complete 30R total, 3 different levels of incline

Multi Incline Bench Supported Dumbbell Row

Rep Range: 30R total 
[10R high incline + 10R med incline + 10R low incline] 
Tempo: steady

Set Up: 
- set an incline bench at a high inline around ~75-80 degrees 
- grip a dumbbell in each hand, pronated grip 
- sit on the bench, with your back pressed into the back of the bench, feet planted on the ground
- extend your arms and lift the dumbbells over your chest, palms facing forward
- squeeze your glutes and brace to keep yourself in this position 

Execution: 
- tuck your pinkies forward just slightly
- bend your elbows so they travel below your shoulders and lower the dumbbells 
- lower until your arms are bent at 90 degrees [or slightly below], with elbows about 45 degrees from your torso
- extend your arms and press the dumbbells back up and over  your chest, contract your chest. 
- complete 10R with the incline bench at this level
- immediately drop the dumbbells and adjust the incline down to a lower incline around ~45-50 degrees
- grip the dumbbells and complete 10 more chest press reps 
- drop the dumbbells one last time and adjust the incline bench to a low incline, around ~25-30 degrees
- complete your last 10R at this low incline 
- complete 30R total, 3 different levels of incline
- try to keep the same weight throughout

Multi Incline Bench Chest Press

9/9 Upper Body Hypertrophy [chest, back, shoulder]

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

6/16 Quads, Glutes

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 ♾️

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

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!!

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)

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.

9/9 Upper Body Hypertrophy [chest, back, shoulder]

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