Name: Playbook - Sam Sweeney - 1/24 Deadlifts, Biceps, Triceps [CH WK3/D5]
Uploaded: 2026-06-17T00:04:43.031Z
Duration: 75 min
Description: 1/24 Deadlifts, Biceps, Triceps [CH WK3/D5]

Micaela

Tanya

Love this workout day so very very much! Always brings me to my best self 🥰 Loved using the ez bar on spider curls today. I felt i was able to control and obtain my full range of motion so much better than usual 💪😁

Megan

Kate

Got the bi's & tri's in 🔥 definitely was a struggle to get it in but so glad I did it. Week 3 ✅

Katelyn

Elaine Rondon

Mia Arrowsmith

Not usually a fan of upper body, but I liked this one!

Manda

Chandra mae

❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥🙏

Lorena

Amanda

JulieAnn

Joanne Nichols

The superset of 21s had me screaming but also so pumped afterwards! 🙌🏼💪🏼

Brittany

Shelly

Ashlyn

Getting back in track after a little sickness and feels good to be here again!

Erin

Marta

Happy Friday!

Week 3 of 6 week split

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.

Deadlifts, Biceps, Triceps: 

1a. (Weighted) Back Extensions: 3S/5R w/ 5 second hold at the top of each rep 
1b. Seated Dumbbell Good Morning: 3S/5R w/ 5 second eccentric 

2. Barbell Deadlifts: 4S/6-10R 

3a. EZ Bar Spider Curls: 4S/8-12R 
3b. Incline Bench EZ Bar French Press: 4S/8-12R 

4a. Single Arm Hammer Grip Concentration Curl: 2S/8-12R each side
4b. Single Arm Cable Tricep Kickback: 2S/12-15R each side

5a. Cable Straight Bar Curls: 2S/21R variations
5b. Cable Straight Bar Tricep Extensions: 2S/21R variation

Optional Extra Credit Challenge: AMRAP Metabolic Finisher: 4 minutes
6a. Front Racked Farmers Carry: 20 seconds
6b. Wall Balls: 5R

1/24 Training Day Overview

Rep Count: 5R
Tempo: 5 second pause at the top of each rep 
Modification: supermans 

Target Muscle Groups: low back, core/entire trunk 

Set Up: 
- position yourself on the back extension machine so your feet are low on the platform and the pad is in line with your hips 
- drive your hips into the pad
- squeeze your glutes, pull belly button to spine, and set your brace
- bend your torso forward so your head faces the ground 
- hug a plate to your chest
- keep a neutral head, neck, and spine

Execution: 
- use your trunk (low back and core) to raise your torso away from the ground 
- lift your torso until it makes a straight line with your legs at the top of the rep 
- contract your low back/core
- lower your torso towards the ground again with control 
- control the movement through your low back and core- do not overload this movement

Paused (Weighted) Back Extensions

Rep Count: 5R
Tempo: 5 second eccentric
Modification: standing dumbbell or banded good morning 

Target Muscle Groups: glutes/hips, core/trunk 

Set Up: 
- grip a dumbbell in each hand
- sit on the end of a bench 
- bend your legs, plant your feet in a wide stance on the ground, toes forward or slightly out
- extend your arms down in front of your torso and hold the dumbbells down between your legs
- squeeze your glutes, pull belly button to spine, and set a strong brace
- tuck your chin and keep a neutral head, neck, and spine 
- keep a flat back- neutral head, neck, and spine

Execution: 
- screw your feet into the ground, push knees out
- think about driving your hips back and down into the bench 
- keep a flat back and bend your torso forward 
- lower the dumbbells between your legs and towards the ground
- keep your legs bent, chest facing the ground, full stretch in your hamstrings and glutes at the bottom of the rep 
- drive feet into the ground, think about pushing your hips in 
- use the tension in your hamstrings and glutes to raise your torso and lift the dumbbells into the upright position again 
- contract your glutes and hamstrings at the top of the rep 
- keep your back flat

Slow Eccentric Seated Dumbbell Good Mornings

Primer Compound Set

Rep Range: 6-10R
Tempo: steady, power
Modification: trap bar, dumbbell or kettlebell deadlifts

Target Muscle Group: back, legs, core, entire posterior chain

Set Up: 
 - load the bar with appropriate weight 
- stand behind the bar, position the bar so it is in line with/above “mid shoelace “
- take a hip width stance or slightly inside, toes forward (feel free to play around with stance, your mobility and anatomy will play a large role in the width of your stance)
- create a tripod foot with your feet, think about connecting/pressing through the base of your big toe, little toe, and heel
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral spine and hinge at your hips 
- bend forward to grip the barbell
- grip the barbell with a pronated grip (feel free to use straps), hook grip, or an under/overhand grip (Use a “death grip” on the bar)
- grip should be just outside of your hips
- sink your hips down and lift your chest so it is facing forward 
- activate your lats by depressing your scapula (shoving them down and pinning them there) and think about breaking the bar around your body to create tension
*as you do this the bar should be pulled right up to your shins
- keep head/neck/spine neutral

Execution: 
- take a bracing breath, expand your core 3D
- keep a neutral spine, and press your feet through the ground
- leg press the weight up until the bar is at knee level 
- as the bar reaches your knees, drive your hips in and extend your legs
(think about your knees externally rotating as you pull the bar, and push hips in> torque)
- raise your torso upright and lift the bar into the standing position
- contract your entire posterior chain and keep tight, make sure to reach full hip extension at the top of the rep, but don’t hyperextend through the low back
- reverse the movement and lower the bar with control, keep the bar as close to your body as possible
- reset your breath in between each rep
- at the top and bottom of the rep we should always be able to ‘read the logo on your shirt’- this just means keep your chest up and facing forward

Barbell Deadlift

Rep Range: 8-12R
Tempo: steady 
Modification: Dumbbell spider curls

Target Muscle Group: biceps

Set Up: 
- set your incline bench to ~75 degree incline
- grip the ez bar with a supinated grip, shoulder width apart
- straddle the seat of the bench facing the pad
- hook your arms over the high end of the bench
- press your torso into the back pad of the bench 
- squeeze your glutes, drive your hips into the pad, pull belly button to spine and set your brace
- tuck your chin and keep a neutral head, neck, and spine
- pull your shoulders back, traps down 
- pin your elbows directly under your delts

Execution: 
- bend your arms and curl the bar towards your delts
- contract your biceps at the top of the rep
- keep elbows pinned below your delts 
- extend your arms and lower the bar away from you 
- be sure your arms are fully extended between reps 
- keep your chest and hips glued to the bench

EZ Bar Spider Curls

Rep Range: 8-12R
Tempo: steady 
Modification: incline bench dumbbell french press

Target Muscle Group: triceps

Set Up: 
- set your bench to a ~75 degree incline 
- grip your ez bar with a pronated grip, shoulder width apart
- sit on the bench, press your back into the pad, plant your feet on the ground 
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms and lift the bar over your high chest/delts
- drive your ribs down, hold your brace

Execution: 
- bend your elbows, allow them to flare out, slightly
- lower the bar slightly over your head, to at least a 90 degree bend
- drive your elbows over your delts again, extend your arms and press the ez bar into the overhead position again 
- contract your triceps at the top of the rep

Incline Bench EZ Bar French Press

Superset

Rep Range: 8-12R each side 
Tempo: steady  

Target Muscle Group: biceps

Set Up: 
- set your bench to a ~75 degree incline 
- grip a dumbbell in one hand, hammer grip
- step behind the high end of the bench, facing the bench 
- lean your chest towards the bench, hook your arm holding the dumbbell over the high end of the bench 
- glue your arm to the bench from armpit to elbow, arm fully extended along the line of the bench to begin 
- keep your elbow pinned under your delt
- pull your shoulder back, trap down 
- pull your belly button to spine and set your brace

Execution: 
- drive your elbow into the back pad of the bench 
- bend your arm and curl the dumbbell towards your front delt on one side
- contract your bicep
- extend your arm and lower the dumbbell to tap the back pad of the bench between reps
- be sure you are fully extending your arm between reps
- keep your shoulder from rolling forward
- keep your working arm glued to the bench from elbow to armpit

Single Arm Hammer Grip Dumbbell Concentration Curl

Rep Range: 12-15R each side
Tempo: steady 
Modification: single arm dumbbell tricep kickback (neutral grip)

Target Muscle Group: triceps

Set Up: 
- use no cable attachment and position one side of the cable at about hip height 
- step in front of the cable, facing the cable
- grip the knob of the cable with one hand, neutral grip 
- step away from the cable 1-2 steps 
- squeeze your glutes, pull belly button to spine, and set your brace
- push your hips back, slight bend in your knees
- bend your torso forward so your chest is facing the ground 
- keep a flat back and a neutral head, neck, and spine
- pull the cable, bend your arm, and pin your elbow by your side, slightly above your torso 
- keep your elbow squeeze close to your side and high 

Execution: 
- pull the cable and extend your arm directly behind you
- contract your tricep
- keep elbow high, slightly above your torso 
- bend your arm and lower the cable with control back to a 90 degree bend in your arm

Single Arm Cable Tricep Kickbacks

Rep Count: 21R variation
*7R from bottom to half rep + 7R from half to full rep + 7 full reps 
Tempo: steady
Modification: standing dumbbell curls 

Target Muscle Group: biceps

Set Up: 
- attach a straight bar to one side of the cable and position it low
- step in front of the cable, facing the bar
- take a hip width stance
- grip the ends of the bar with a supinated grip 
- extend your arms down by your sides, hold the bar down in front of your torso 
- squeeze your glutes, pull belly button to spine, and set your brace
- pin your traps down and shoulders back 
- keep a tall torso and a neutral head, neck, and spine

Execution: 
- drive your elbows into your sides and bend your arms
- curl the bar to a half rep position 
- contract your biceps
- extend your arms as you lower the bar in front of you again 
- complete 7 half reps from the bottom 
- begin your next 7 reps at half rep position 
- bend your arms and curl the bar towards your chest
- contract your biceps
- lower the bar to only a half rep position, keep tension in your biceps
- complete 7 half reps from the top 
- for your final 7 reps, extend your arms fully
- drive your elbows into your sides
- pull the cable, bend your arms, and curl the bar to your chest again 
- contract your biceps
- keep elbows by your sides 
- extend your arms and lower the bar fully in front of your torso again 
- be sure to fully extend your arms between reps

Cable Straight Bar Curls

Rep Count: 21R variation 
*7R from bottom to half rep + 7R from half to full rep + 7 full reps
Tempo: steady 
Modification: chest supported or bent over pronated grip dumbbell tricep kickbacks

Target Muscle Group: triceps

Set Up: 
- attach a straight bar to one side of the cable and position it high 
- step in front of the cable, facing the straight bar
- grip the straight bar with a pronated grip, shoulder width apart
- pull the bar, keep the bend in your arms, pin your elbows by your sides
- squeeze your glutes, pull belly button to spine, and set your brace
- pin your traps down, shoulders back 
- keep a tall torso and a neutral head, neck, and spine

Execution: 
- for your first 7 reps; extend your arms and push the bar down to half rep position 
- contract your triceps
- bend your arms again and release the bar so your palms are facing forward at the bottom of the rep 
- complete 7 half reps from the bottom position 
- for your next set of 7 reps; begin with your arms bent at 90 degrees
- extend your arms and push the bar straight down 
- when your arms are fully extended, contract your triceps
- keep elbows pinned by your sides and bend your arms to lower the bar to half rep position again 
- complete 7 half reps 
- for your final set of 7 reps;  begin at the bottom of the rep with arms bent, palms facing forward
- extend your arms and push the straight bar down towards your torso
- contract your triceps
- keep elbows by your sides and bend your arms back to the bottom position, palms facing forward 
- keep full reps controlled and smooth

Cable Straight Bar Tricep Extensions

Get through as many rounds as possible within the 4 minute time frame. Take little to no rest from movement to movement.

Time: 20 seconds
Tempo: steady 

Set Up: 
- grip a kettlebell or dumbbell in each hand
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- clean/shrug the kettlebells up to the front racked position, rest the kettlebells on your front delts
- keep your elbows high and pointing out to each side to support the weight of the kettlebells
- keep the kettlebells in this front racked position 
- keep a tall torso
- tuck your ribs down and hold your brace

Execution: 
- step forward and walk in a slow and steady pace

Front Racked Farmers Carry

Rep Count: 5R
Tempo: steady, explosive
Modification: dumbbell or kettlebell thrusters

Set Up: 
- grip a med ball in both hands, hold the ball at your chest
- stand in front of a wall, about 2 feet away, face the wall 
- get into a slightly wider than hip width stance, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- push your hips back, bend your knees
- lower into a full squat
- extend your legs, drive your hips in 
- as you press up from your squat position, use the momentum to extend your arms and toss the ball high to tap the wall 
- catch the ball softly, hold it at your chest
- move directly into the next rep 
- keep this one fluid movement

Wall Balls

Optional Extra Credit Challenge: AMRAP Metabolic Finisher

1/24 Deadlifts, Biceps, Triceps [CH WK3/D5]

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

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

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!

1/24 Deadlifts, Biceps, Triceps [CH WK3/D5]

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