Name: Playbook - Sam Sweeney - Chest and Core
Uploaded: 2026-06-17T00:04:48.309Z
Duration: 65 min
Description: Chest and Core

Alexa

Anna

Definitely takes a spot in my top favorite upper body push days! Perfect balance of everything 💕💕💪

Megan

This one felt like a bunch of random things thrown together and didn’t seem to flow as well as the workouts usually do. I also had to modify more of the exercises than usual because of lack of equipment or difficulty level

Katie

Kyliegh

Amy Maus

These workout bever boring and gaining strength day by day

Lakshmi Neelesh Nimmagadda

Awesome. Thankyou! I always skip this page, but am so grateful for your amazing workouts. So varied. Big thank you from Australia! 😊

Connie

Pr'd my bench press for 5 at 95lbs. Only 15lbs lighter than my one rep max

I feel like the stay puff marshmallow man after 3 weeks off. Back in the saddle though.👍

Lisa

Andryana

Wow burnout was no joke. I love how this app pushes me to another level.

Marilyn

Those floor presses were tougher than expected 🥵

Caitlin

Alex

Great workout great pump. Love all the sets

Winter

Bailey

What the French Toast!?!…was that. Dead ☠️

Sarah

Loving the app! Have gained so much strength in the past few week and haven’t been bored once in my workouts. Thank you guys!

Kate Whitlow

Tammy Quenneville

Mandy

I really liked that these super sets were easy to do in one space of the gym at a time!

Heather

I loved it!!! Definitely need to work on my bench press and stop skipping chest day lol.

Kirsten

Oof 😅 8x 30sec floor presses lit the chest today!

Megan Laudick

Catherine

Chest days are growing on me! ❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️

Happy Tuesday!

12/21 Training Day Overview: 

Warm Up: Foam Roll, upper body warm up and activation routine A or B from app. 

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

2. Floor Press [Legs extended]: 6-8S/30 seconds [30 seconds on, 15 seconds off for 6-8 sets]

Compound Set: 
3. Supinated Grip Unsupported Chest Press: 3S/8-10R [2 seconds pause at the bottom and top of each rep]
4. Feet Elevated High Plank Shoulder Taps: 3S/1 minute

Compound Set: 
5. 1.5R Pronated Grip Machine Chest Fly: 3S/8-10R [1.5R= 1R]
6. Seated Dumbbell Low Fly: 3S/15R

Burnout: 3-5 rounds, no rest between rounds
7. Bear Crawl: 30 seconds
8. Hand Release Push Ups: 30 seconds

Warm Up Sets: 1-2 sets
Rep Count: 5R 
Tempo: Power

- Set up on a flat bench 
- Set the bar at a reasonable height, so you are able to safely un-rack the barbell
- Retract and depress the 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.
- To do so, contract the lats (keep the scapula retracted and depressed), lift your chest towards the bar, squeeze the glutes, and position the toes in line with or slightly behind the knees. 
- The arch will keep your shoulders safe during heavy pressing. (No need to accentuate it if uncomfortable, just utilize the natural arch)
- Keep full body tension as you un-rack the barbell and position it above your chest in the starting position. 
- Lower the bar to reach mid/low chest (think about rowing the bar into your chest)
- Tuck your elbows as you lower, elbows should be below the shoulders at the bottom of the rep
- Bar should tap the mid/low chest at the bottom of the rep. 
- Drive your feet through the floor and exhale as you press the bar up and slightly “back” to the start position.

Bench Press

Time: 30 seconds on 15 off for 6-8 rounds
Tempo: steady
Modification: Dumbbell Floor Press

- Set up the barbell in the rack so you are able to safely un-rack the bar while lying on the floor in a supine position. 
- In a supine position, extend your legs out. 
- Lock in the natural arch in your low back by squeezing the glutes and stacking the scapula (retract/depress and pin the mid/high back to the ground). 
- Grip the barbell with a pronated grip, wider than shoulder width (grip will depend on your personal mobility)
- Un rack the barbell and position it above your chest. 
- Keep a tight grip on the barbell and lower until your elbows/triceps tap the floor, bar in line with mid/low chest. 
- Elbows should be tucked as you lower, below the shoulders at the bottom of the rep. 
- Exhale as you press the bar back up to the start position. 
- Try to keep the wrists straight throughout, knuckles facing the ceiling.

Floor Press [Feet Extended]

Rep Range: 8-10R 
Tempo: 2 second pause at the top and bottom of the rep. 
Modification: Flat bench supinated grip chest press. 

- Set Up on a flat bench so your mid back is pressed against the side of the bench (like a hip thrust position).
- Grab a dumbbell in each hand and thrust the hips up into a hip thrust lockout (posterior pelvic tilt), hold this position by squeezing the glutes and keeping the core engaged.
- Using a supinated grip, position the dumbbells above the chest, arms extended. 
- As you lower the dumbbells, tuck the elbows close to your sides. 
- Lower until you reach a full stretch through the chest, dumbbells in line with the low pec. 
- Drive your feet through the floor as you press the dumbbells back up, into the start position with dumbbells in line with the chest. 
- Keep the hips from dipping or falling throughout each rep. The goal is to keep a stable base even though you are unsupported. This will take active bracing in the core and full body tension to control the movement.

Supinated Grip Unsupported Chest Press

Time: 1 minute
Tempo: Steady
Modification: plank on knees w/ shoulder taps. 

- Position your feet up on a bench, and hands on the floor in front of you- in a high plank position. 
- Set your brace in this position by contracting the glutes and quads simultaneously and pushing your mid back through your scapula. 
- Hold the full body tension. 
- Carefully bring one hand to tap the opposite shoulder. 
- Alternate tapping each hand to the opposite shoulder throughout the entire minute set. 
- Try to keep from shifting too much from side to side. 
- Fight against the hips falling or raising too much, you want to keep the body in a straight line in this position, throughout the entire set.

Feet Elevated High Plank Shoulder Taps

Compound Set

Reps: 8-10R [1.5 rep= 1 rep]
Tempo: Steady
Modification: Dumbbell flat bench pronated grip fly 

- Position yourself on the chest fly machine so the handles are in line with the shoulders/front delts. 
- Grip the handles with a pronated grip (the higher handles) and push your entire back into the pad of the machine. 
- Plant feet on the ground
- Keep a slight bend in the elbows as you fly the weight in, in line with the center of your chest at the top of each rep. 
- contract the chest
- Lower with control but release the handles only halfway before immediately pressing them back in to the center. 
- Finish the rep by releasing the handles all the way to the start position. 
- The target here is high chest. 
- 1 and .5 rep= 1 full rep throughout this set.

1.5 Pronated Grip Machine Chest Fly

Rep:  15R
Tempo: Steady 


- Sit on the fly bench or a bench with a back support. 
- Grab a dumbbell in each hand with a supinated grip and let them hang down by your sides. 
- Press your back into the pad of the bench and plant feet firmly on the floor. 
- Keeping the palms up, raise the dumbbells up and towards the center, until they reach chest level.
- Bring the pinkies together at the top of the rep. 
- Contract the chest. 
- Lower the weight with control until arms are extended down by your sides again.

Seated Dumbbell Low Fly

Time: 30 seconds
Tempo: Steady/quick


- Get down onto the floor in a quadruped/table top position.
- Knees should be bent at a 90 degree angle, hands planted on the floor directly under the shoulders. 
- Raise the knees off the floor 1-2” and hold this position. 
- Step one hand and the opposite foot forward.
- Continue walking forward alternating hands/feet as you step. 
- Keep a neutral spine throughout, do not let your butt come up too far as you walk forward. 
- Knees should hover off the floor throughout the entire set.

Bear Crawl

Time: 30 seconds
Tempo: steady
Modification: drop to your knees on the press, stay on toes as you lower. 

- Position yourself on the ground in a push up/high plank position. 
- Contract the glutes and quads together and brace the core to create full body tension
- Lower the chest to the floor by bending and tucking the elbows 
- Lower yourself until your chest is resting on the floor. 
- Raise your hands up off the floor
- Immediately press the hands back down and drive through the floor as you press yourself back up into a high plank position. 
- Fit to make sure the hips and torso come up at the same time as you press (Try not to “worm” yourself up).

Hand Release Push Ups

Burnout

Chest and Core

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

Porchia

Jennifer

6/16 Quads, Glutes

Audry

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

Morgan

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

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 🔥🔥💪

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.

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!

Chest and Core

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