Name: Playbook - Sam Sweeney - 1/28 Back, Rear Delts, Lateral Delts [CH WK4/D2]
Uploaded: 2026-06-17T00:04:43.021Z
Duration: 75 min
Description: 1/28 Back, Rear Delts, Lateral Delts [CH WK4/D2]

Nyakeh

This split gets more and more challenging each week and I love it 🔥

This split just keeps getting more insane! But I’m feeling so much stronger 💪

Katie

Really surprised myself today with strength gains! Went up in weight with rows, rear delts, AND lats!! Feeling so motivated!

Megan

Lamia

Stephanie

Erin

Lindsay

Elaine Rondon

JulieAnn

Great work out no time for the extra ☹️😤

Joanne Nichols

That might have been my favorite superset of the program so far 💪

Katelyn

I’m getting strongerrrrrr 🙌🏼 
Thank you 🙏

Lorena

Kristin

Marta

Eleah

Happy Tuesday!

Week 4 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: 5S/3-5R 

3. [Assisted, Weighted, Bodyweight] Chin Ups: 3S/12R, 10R, 8R

4. Single Arm Machine Rear Delt Fly: 4S/12-15R each side 

5a Alternating Lat Pulldown: 3S/60 seconds [drop the weight by 10-50% at 30 second mark]
5b. Seated Alternating Dumbbell Lateral Raise: 3S/60 seconds [drop the weight by 10-50% at 30 second mark] 

Optional Extra Credit: AMRAP Metabolic Finisher: 4 minutes 30 seconds:
6a. Plate Push: 20 seconds
6b. Dead Ball Over the Shoulder Toss: 6R

1/28 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: 3-5R 
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: 12R, 10R, 8R 
*adjust weight or assistance to fit rep count
Tempo: steady 
Modification: supinated grip lat pulldown 

Target Muscle Group: lats, mid back 

Set Up: 
- grip the pull up bar with a supinated grip, just outside of shoulder width
- allow your body to hang down from the bar
- cross your legs behind you or keep legs straight 
- squeeze your glutes, pull belly button to spine, and set your brace
- contract your lats, point armpits forward
- think about breaking the pull up bar in half 
- drive your ribs down and hold your brace

Execution: 
- depress your scapula 
- bend your arms and think about driving your elbows to the ground
- pull your chest up to the bar, chin over the bar
- squeeze your elbows in close, contract your lats, back at the top of the rep 
- extend your arms and lower your chest away from the bar again 
- be sure to fully extend your arms at the bottom of each rep 
- don't let go of tension in your lats at the bottom of the rep

[Assisted, Bodyweight, Weighted] Chin Ups

Rep Range: 12-15R each side
Tempo: steady 
Modification: chest supported dumbbell rear delt fly 

Target Muscle Group: rear delts, mid/high back 

Set Up: 
- sit on the machine rear delt fly bench, press your chest into the pad
- extend your arm forward to grip the handle with a pronated grip 
- pin a slight bend in your elbow
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- lead with your pinky and use your rear delt to pull the handle back and out to your side
- when your pinky is in line with your rear delt, contract your rear delt/high back
- release the bar in front of you again 
- keep your wrist straight and a slight bend in your elbow 
- control the movement through your rear delt

Single Arm Machine Rear Delt Fly

Time: 60 seconds 
*drop the weight by 10-50% at the 30 second mark  
Tempo: steady 

Target Muscle Group: lats  

Set Up: 
- sit on the seat of the double cable lat pulldown bench 
- grip each handle with a pronated grip, extend your arms overhead
- sit on the edge of the seat, press your knees up into the pad of the bench 
- squeeze your glutes, pull belly button to spine, and set your brace
- lean your torso back slightly 
- drive your ribs down 
- keep a neutral head, neck, and spine 

Execution: 
- keep one arm extended
- depress your scapula on your other side
- bend your arm, drive your elbow down towards the ground
- squeeze your arm in by your side 
- contract your lat
- extend your arm and release the cable overhead
- alternate each side, each rep

Alternating Lat Pulldown [drop set]

Time: 60 seconds 
*drop the weight by 10-50% at the 30 second mark
Tempo: steady 

Target Muscle Group: lateral delts

Set Up: 
- sit on the edge of the lat pulldown seat *optional*
- grip a dumbbell in each hand, neutral grip
- extend your arms down by your sides
- keep your torso upright, neutral head, neck, and spine 
- squeeze your glutes, pull belly button to spine, and set your brace
- keep traps down, shoulders back 

Execution: 
- keep one arm extended down by your side
- keep your other arm straight and raise your dumbbell out to one side
- contract your lateral delt at the top of the rep 
- lower your arm back down by your side again 
- alternate each arm, each rep 
- keep your wrists and arms straight

Seated Alternating Dumbbell Lateral Raise [drop set]

Superset

get in as many rounds as possible within the 4 minutes 30 seconds 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

1/28 Back, Rear Delts, Lateral Delts [CH WK4/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 ♾️

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!

1/28 Back, Rear Delts, Lateral Delts [CH WK4/D2]

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