Name: Playbook - Sam Sweeney - 1/21 Back, Rear Delts, Lateral Delts [CH WK3/D2]
Uploaded: 2026-06-17T00:04:43.046Z
Duration: 75 min
Description: 1/21 Back, Rear Delts, Lateral Delts [CH WK3/D2]

Nyakeh

Gabby

Just got back from a week off of being sick but I think I killed this ❤️‍🔥 I especially loved the finisher at the end! I felt so funny doing the plate pushes but after the first it felt natural and quads were on fire!

Danielle

Lizzy Davenport

Loving this split 🔥 having the primer really helps with the mind and muscle connection for the compound movements.

Perfect balance of rear delts and lats! Loved it 💖💖💖

Megan

Those alternating rows though. Like why was that so hard! 🥵

Stephanie

Jess

Sandra

Whoa! Just incredible!!! 🙌🏼🙌🏼🙌🏼

Mia Arrowsmith

JulieAnn

Whew 🔥 I feel good and tired. Great workout

Brittney

April

Lexi

Katelyn

Brandi

Holly Molly… loves it all. Thank you 🙏

Lorena

Eleah

Amanda

I am loving this split!! Super set followed by 3 rounds of 60 sec was killer in such a good way!!!

Marta

Jenn

Caroline

Elaine Rondon

Kristin

Happy Tuesday!

Week 3 of 6

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.

Back, Rear Delts, Lateral Delts:

1a. Paused Cable Rope Facepulls: 3S/5R w/ 5 second hold at the top of each rep 
1b. Slow Eccentric Inverted Row: 3S/5R w/ 5 seconds slow eccentric each rep 

2. Barbell Bent Over Pin Row: 4S/6-10R 

3. Single Arm Lat Pulldown: 4S/8-12R each side

4a. Chest Supported Lateral Raise: 4S/21R variation
4b. 1 1/4R Single Arm Cable Rear Delt Extension: 4S/8-12R each side

5. Back Extension Hold w/ Alternating Rows: 3S/60 seconds 

Optional Extra Credit: AMRAP Metabolic Finisher: 4 minutes 
6a. Plate Push: 20 seconds
6b. Dead Ball Over the Shoulder Toss: 6R

1/21 Training Day Overview

Rep Count: 5R
Tempo: 5 second hold at the top of each rep 
Modification: banded facepulls or bent forward dumbbell facepull 

Target Muscle Groups: rear delts, high/mid back 

Set Up: 
- attach a cable rope to one side of the cable, position it high 
- step in front of the cable, facing the rope
- grip the rope with a neutral grip, thumbs towards you
- extend your arms and step away from the cable ~3 steps
- plant your feet on the ground 
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine

Execution: 
- retract your scapula and bend your arms
- drive your elbows wide and pull the rope towards your face
- rip the rope apart on either side of your head
- contract your rear delts, high back- elbows in line with or slightly below your delts
- extend your arms and release the cable back to the start position again

Paused Cable Rope Facepulls

Rep Count: 5R
Tempo: 5 second slow eccentric each rep 
Modification: bend your legs and plant your feet on the ground (rack the bar higher on the rack so you are less horizontal under the bar)

*use a smith machine for easy set up if you have access to

Target Muscle Groups: high/mid back, rear delts 

Set Up: 
- position the bar on the rack so you are able to lie under the bar and grip the bar over your chest
- lie on the ground under the bar in a supine position, extend your legs and point your toes
- extend your arms and grip the barbell with a pronated grip, just outside of shoulder width on each side
- squeeze your glutes, pull belly button to spine, and set your brace
- drive your heels into the ground, lift your glutes off of the ground and pin your hips into full extension
- your body should travel in a stiff, straight line
- keep a neutral head, neck, and spine

Execution: 
- retract your scapula and bend your arms so your elbows travel ~45 degrees from your torso
- pull your chest to the bar
- contract your mid/high back
- extend your arms and slowly lower your chest away from the bar
- keep hips up and body in a straight line as you lower and pull 
- do not lose tension at the bottom of the rep

Slow Eccentric Inverted Row

Primer Compound Set

Rep Range: 6-10R 
Tempo: steady
Modification: dumbbell bent over row 

Target Muscle Group: high/mid back, lats (entire back musculature)

Set Up: 
- set the pins of the rack at an appropriate height for you to begin your row, we want at least a 45 degree bend at the hips, chest facing the ground 
- position the bar across the pins 
- step behind the bar, take a hip width stance, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- push your hips back, slight bend in your knees, and bend your torso forward so your chest faces the ground
- extend your arms down and grip the bar with a pronated grip, just outside of shoulder width apart
- depress your scapula and contract your lats, think about breaking the bar around your body 
- keep a flat back and a neutral head, neck, and spine 

Execution: 
- retract your scapula and bend your arms so your elbows travel ~45 degrees from your torso 
- row the bar to your mid chest
- contract your mid back/lats
- extend your arms and lower the bar to the pins again 
- tap the pins with the barbell lightly between reps
- try not to use momentum as you row, keep the movement controlled

Barbell Bent Over Pin Row

Rep Range: 8-12R each side
Tempo: steady 
Modification: banded lat pulldown or dumbbell pullover 

Target Muscle Group: lats

Set Up: 
- grip each handle of the double cable pulldown with a pronated grip
- extend your arms overhead and sit on the edge of the seat
- drive the balls of your feet into the ground, press your knees into the pads
- squeeze your glutes, pull belly button to spine, and set your brace
- drive your ribs down 
- keep a neutral head, neck, and spine
- keep armpits pointing forward

Execution: 
- keep one arm extended
- depress your scapula on your other side and bend your arm
- drive your elbow towards the ground
- contract your lat
- extend your arm back to the overhead position 
- be sure to reset your scapula each rep 
- keep traps down, shoulders back

Single Arm Lat Pulldown

Rep Count: 21R variation
*7R from bottom to half rep + 7R from half to top of rep + 7 full reps 
Tempo: steady 

Target Muscle Group: lateral delts 

Set Up: 
- set your bench to a ~80 degree incline 
- grip a dumbbell in each hand, neutral grip 
- straddle the seat of the bench facing the back pad
- press your chest and hips into the back pad of the bench 
- extend your arms down on each side over the edge of the bench 
- squeeze your glutes, drive your hips into the bench, pull belly button to spine, and set your brace
- pin your traps down, shoulders back 
- keep your arms straight
- keep a neutral head, neck, and spine

Execution: 
- for your first 7R; keep your arms straight and raise your arms out to each side to a half rep position 
- contract your lateral delts
- lower the dumbbells back down by your sides
- for your next 7R; begin with your dumbbells out to each side at half rep position 
- hold tension in your lateral delts
- raise the dumbbells out to each side to the top of the rep, dumbbells in line with your delts
- contract your latera delts
- lower your dumbbells to only a half rep position, keep tension in your delts
- for your final 7 reps; begin with arms down by your sides
- raise your arms out to each side until your dumbbells are in line with your lateral delts
- contract your lateral delts
- lower your arms back down by your sides with control 
- keep torso pressed into the back pad
- raise the dumbbells out to each side and slightly in front of your torso to help keep the movement focused on your lateral delts (out of your traps)
- keep wrists straight

Chest Supported Dumbbell Lateral Raise

Rep Range: 8-12R each side 
Tempo: steady 
Modification: single arm bent over dumbbell rear delt fly or machine rear delt fly 

Target Muscle Group: rear delts, high back

Set Up: 
- use no handle attachment and position one side of the cable just above shoulder height 
- step in front of the cable facing 90 degrees away
- stand with feet hip width apart
- squeeze your glutes, pull belly button to spine, and set your brace
- reach across your torso to grip the knob of the cable with a pronated grip 
- pin a very slight bend in your elbow, keep your wrist straight 
- lightly grip the rack with your free hand
- keep your traps down, shoulders back 

Execution: 
- pull the cable across your torso and out to one side so your hand is in line with or slighty below your delt at the top of the rep 
- contract your rear delt
- release the cable only 1/4 rep
- pull the cable back out to the top of the rep, contract your rear delt again 
- release the cable and stretch your arm across your torso again with control 
- keep the movement controlled through your rear delt 
- keep wrist pinned straight

1 1/4R Single Arm Cable Rear Delt Extensions

Superset

Time: 60 seconds 
Tempo: steady 
Modification: bent forward alternating rows 

Target Muscle Group: back/low back, rear delts, core

Set Up: 
- grip a kettlebell or dumbbell in each hand, neutral grip 
- position yourself on the back extension machine, pad in line with your hips
- drive your hips into the pad, squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms down, hold the weight under your chest
- lift your torso so your body makes a straight line
- keep a stiff trunk, holding the tension in your entire core

Execution: 
- keep one arm extended
- retract your scapula on one side
- bend your arm and drive your elbow towards your hip on one side
- row the weight to your side and contract your lat, mid, and high back at the top of the rep 
- extend your arm and lower the weight towards the ground again 
- alternate rowing with each arm, each rep 
- keep a strong back extension hold, reset as needed within the 60 seconds timeframe

Back Extension Hold w/ Alternating Rows

get in as many rounds as possible within the 4 minute time frame. Take as little rest as possible.

Time: 20 seconds 
Tempo: sprint
Modification: bike sprint (echo bike if possible), or mountain climbers 

Set Up: 
- place a plate on the ground (iron plates will slide on turf/carpet easier)
- get down on the ground in a quadruped position, chest over the plate
- place both hands on top of the plate
- keep your arms straight 
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine
- keep your arms pinned straight 
- drive the balls of your feet into the ground

Execution: 
- push the plate as you step forward with each foot
- extend each leg and keep a fast pace as you push the plate out in front of you
- keep your hands on the plate, hips down

Plate Push

Rep Count: 6R total 
Tempo: steady, explosive 
Modification: dumbbell clean 

Set Up: 
- place a dead ball on the ground (mine in 40 lbs)
- stand behind the ball, hip width stance
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- push your hips back, bend your knees, and extend your arms down to grip each side of the dead ball
- use the power from your legs to shrug the dead ball up to one side of your shoulders as you lift the ball from the ground and stand
- toss the ball over your shoulder so it drops to the ground behind you
- turn around to face the ball again 
- continue with a steady pace
- keep a neutral spine as you reach down to lift the ball each time

Dead Ball Over the Shoulder Toss

Optional Extra Credit Challenge: AMRAP Metabolic Finisher

1/21 Back, Rear Delts, Lateral Delts [CH WK3/D2]

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

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 ♾️

Katie

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

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

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!!

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

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

Lisa

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!

1/21 Back, Rear Delts, Lateral Delts [CH WK3/D2]

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