Name: Playbook - Julian Smith - Day 1: Back
Uploaded: 2025-08-07T19:33:01.389Z
Duration: 90 min
Description: Day 1: Back

Mario

Franci

Austin

Giorgos Solomou

Carlos

Oscar

Priscilla

Curt

Lady at the desk screamed “stand down” — walking too tall —- nice!

Dustin

Adam

Hayden

Matis

Starting the challenge again after a week off due to work commitments. Let's see how this goes

Ayaaz

I’ll catch up to the start of the challenge. 😤💪🏽

Brandon

That was a great workout and great first day to the Summer Challenge. It’s super cool that you decided to put this on and I’m going to hope to make up for the days I already missed to stay on schedule. Good luck to everyone and I look forward to what the Summer Challenge 2 presents!

Alain

Killer back workout. Loved the different variations

Jordan

Ethan

Zach

Josh

Devin

Joseph

I’m a date late just got back in town from camping trip ready to get on this train! I’ll make up the day lost no worries ;)

Andrew

Tim Murchison

Angel Garcia

David

Amazing workout to start the challenge. Back is lit up!

Nick

Intense workout with high volume! My forearms were dying and could barely keep up.

Owen

Amazing!  Love the app and it’s functionality. The exercises are fresh and challenging. Thank you!!

Michael Smith

Feeling like I need to turn sideways to fit through a door 🔥

Jason Markarian

Fabio

What a workout my back is on 🔥 and lats too

Anaeli

Peter

Starting from being sedentary and so pumped to see my results from getting back into your program

Ruben

Amelia

Matthew

Off the mark with nice trap/upper back routine :)

Todd

Dear lord I don’t think I’ve ever been gassed so badly at the end of a back workout

Marcus Howard

Feelin like Master Roshi with this turtle shell💪🏽💪🏽

James Gibbons

Reps 1-10: behind the back
Reps 11-20: in front

*Barbell Shrug (behind the back to front)

Machine Low Row (4:0:1:2)

Machine Low Row (hips off) (1:2:1:2)

*Bent Over Deficit Barbell Row

Reps 1-10: pulleys set high
Reps 11-20: pulley set shoulder height 
Reps 21-30: pulley set low

*Seated Cable Row (high, mid, low)

Wide Grip Pull Up (6:0:1:0)

*Lat Pull Down (shoulder width grip)

*Straight Arm Lat Pull Down

Day 1: Back

Julio

Awesome! Didn’t miss a day of the challenge 💪🏽

Robin

Been following for the first week but accidentally marking off the workouts on The Daily Pump Collection and not the Summer Pump Challenge Collection.. oops😅 Loving the split so far!! And the challenge is keeping me accountable🔥 good luck to everyone!!

Garrett

Summer Pump Challenge Intro

Dave

Day 2: Chest/shoulders

Day 3: Biceps/Triceps/forearms

Buckeyes14

Day 4: Legs

Bryce

Killer active rest day, it was SOOOOOOOO NEEEEEEEDED LOL

Nathan Dorado

Jens

Day 5: Calves/Abs/Neck

Felicia

Darren

Day 6: Back

Lacey

Day 7: Chest/shoulders

Day 8: Biceps/Triceps/Forearms

Honestly the hardest leg day I've ever had. 
Recovery is going to be a mother fucker!!

William

Day 9: Legs

Needed as always I love these days more and more when they come around lol

Mike

Day 10: Calves/Abs/Neck

Analise

Neal

Day 11: Back

This one is hard but worth pushing through

Day 12: Chest/shoulders

Jason

Day 13: Biceps/Triceps/forearms

Had my legs shaking after the third workout 🤪

Jeremy

Day 14: Legs

Burn baby burn 🔥 abs are definitely 👍🏾 starting to pop

Richard Garcia

Day 15: Calves/Abs/Neck

Day 16: Back

Day 17: Chest/shoulders

Henry

Day 18: Biceps/Triceps/forearms

Hardest leg day I’ve had in years, that giant set wiped me out!

Glade

Day 19: Legs

Corne

Holy crap my neck was so sore after the first two, literally love how “thick” my neck is starting to look at least it looks like to me lol! Love these days, super needed to cause wow am I sore from week 4

Day 20: Calves/Abs/Neck

Going to have to walk sideways through doors today

Kendell

Steven

Day 21: Back

LeRoy

Day 22: Chest/shoulders

Maxwell

One of the best arm days I’ve had in a while 🔥

Day 23: Biceps/Triceps/forearms

Ricky

My entire body was shaking during the hip thrust.

Davi

Day 24: Legs

Dylan

Day 25: Calves/Abs/Neck

Day 26: Back

Miguel

Day 26: Chest/shoulders

Had to cut it short cause of time crunch for me but absolute killer

Cameron

Abdullah

Day 27: Biceps/Triceps/forearms

Jonathan

Day 28: Legs

Calves abs and neck are absolutely SORE INSTANTLY! Feel like I have the thickest meat neck right now it’s crazy

Day 29: Calves/Abs/Neck

Day 30: Back

Day 31: Chest/shoulders

Juanqui

Day 32: Biceps/Triceps/forearms

Lucas Lucco

Gregory

Day 33: Legs

Neck soreness is a different type of being sore I’d tell you that much, also calves were LIT UP, people at the gym even were complimenting the neck and calve workouts LFG😈👍🏼

Day 1: Back

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