Name: Playbook - Sam Sweeney - 1/31 Back, Biceps, Core
Uploaded: 2026-06-17T00:04:46.480Z
Duration: 75 min
Description: 1/31 Back, Biceps, Core

Flavia

Brittany

yangBAE

I don’t know where this insane bicep strength came from today, but I’ll take it!! Progress feels realer than really on days like this 💪

Megan

New favorite upper body day 🙌🏻🙌🏻

Kelsey

Kathryn Whitten

Katie

Kody Young

Grace Poirier

A day behind but still turn up💪🏽👍🏾

Kimmy

LOVED those high cable curls. And everything else 😜🥵

Audry

Mike

I was a little disappointed with this one ! I was hoping for more bicep work

Jesika

Dedra

Deja

Mia Arrowsmith

Amie

Paula

Jennifer

Amber

Ariel

Your programming inspired me and always pushes me to get better! I’m loving the results 💪🏻

Janelle

Connie

Alexis

Gloria

Loved the flow of todays workout, I liked that there wasn’t a lot of moving around it made the workout more efficient. I am so proud for powering through the finisher. I can tell I’m getting stronger every week. I needed less assistance on the pull-ups.

Shelby

Audi

Susanne

This workout made me feel so strong. My baby arm and back muscles are popping through 🥰

Kayla

Christina

❤️❤️❤️❤️🔥🔥🔥🔥🔥🔥🔥

Porchia

Emily

Maegan

Nyakeh

Maria Zenz

Happy Tuesday!

[Week 5 of 6 in the current split]

Focus of this split: perfecting skills and building strength in fundamental joint archetypes. 

Pre Training Mobility and Warm Up: listed in the workout. 

*consider tracking your primary lifts throughout this split. I would even encourage you to film your working set(s) throughout this first week [and following weeks, if possible] so you are able to visually see improvement. 

Tap the ‘start now’ button to find the training day overview.

Back, Biceps, Core:

Pre Training Mobility and Warm Up: 1X through
a. Banded Overhead Distraction: 2 mins minimum each side 
b. Overhead Distraction with External Rotation Bias: 2 mins minimum per side
c. Bilateral Shoulder Flexion- Banded: 2-3 mins
e. 3 Minutes Dumbbell Carries: 1 min farmers carry- 1 min front racked- 1 min overhead- no rest
f. Supermans: 30R
g. RKC Planks: 1 minute: 5 second contractions/5 second rest- for 1 minute

Strength Training: 
1. Pull Ups [assisted/banded/bodyweight/weighted]: 5S/5R 

2. Hanging Toes to Bar: 4S/6-8R

Compound Set: 
3a.  Flat Bench Single Arm Pull Over Dead Bug [both legs]: 4S/6-8R each side [2 sec eccentric] 
3b. High Double Cable Curls: 4S/8-10R [3 second hold at the top] 

Triset: 
4a. Supinated Grip Alternating Lat Pulldown: 3S/16-20R total 
4b. Single Arm Hammer Grip Concentration Curl: 3S/10-12R each side [2 second pause at top] 
4c. Banded Straight Arm Pulldown: 3S/30R 

Finisher: 10 rounds- 5R every 10 seconds 
5. Decline Bench Banded Pullover Sit Up

1/31 Training Day Overview

Please reference the notes for further instruction. Understand that mobility work is very personal to each individual. These are outlines and movements I prescribe for myself. Always feel free to spend more/less time in one area over the other, or apply different movements. Hunt for spots of tension and spend time in those positions until you feel change occur.

Time: 2 minutes minimum each side 

*again the band creates space in the joint to reposition the humerus in the shoulder capsule.

Set Up: 
- loop band high around the rack
- hook your wrist through the band and grab both ends
*looping the band around your wrist instead of latching onto it

Execution: 
- use your other hand to bias your arm into external rotation so your palm is facing up and your thumb is pointing towards the outside of your body 
- keep your arm locked in an externally rated position and floss/hold 
- create tension by sinking your hips back and lowering your torso towards the gorund 
- contract and relax in this position and try to distract your shoulder into new lengthened ranges

Banded Overhead Distraction

Time: 2 minutes minimum each side 

Set Up: 
- loop the band high around the rack 
- face away from the band
- loop your arm through the band and hook the band around your elbow 

Execution: 
- step away from the rack to create tension with the band
- squeeze your glutes, drive your ribs down and brace- midline engaged
- twist elbow, lower your elevation- hunt for tension 
- drive elbows towards your face and forward * use other hand to help if needed
- fight to maintain external rotation torque in your shoulder

Overhead Distraction with External Rotation Bias

Time: 2-3 minutes minimum 

*use this time as needed. I will show a couple movements I do in this position. 

**The prescription will vary based off of your needs and where you feel tightness/tenderness. Play around here.

Set Up: 
- kneel in front of a bench or box
- wrap a loop band around your elbows [3 loops] 
- bend your arms and plant your elbows on top of the bench/box 

Execution: 
- keep your elbows as close together as possible, with the help of the band 
- extend your arms and floss in and out 
- with arms bent, position palms up and externally rotate your shoulders push your hips back and drive head down through your arms to hit the soft tissue of your lats and shoulders

*Tension hunt for yourself. Find tight positions and move and hold in those positions until you feel change.

Bilateral Shoulder Flexion: Banded

Time: 3 Minutes
- 1 minute farmers carry 
- 1 minute front racked carry 
- 1 minute overhead carry 

Set Up: 
- grip a dumbbell in each hand
- stand with your feet together
- squeeze your glutes, pull belly button to spine, drive ribs down and brace

Execution:
- contract your lats and pin dumbbells by your sides 
- hold the brace in your trunk and begin to walk forward
- after one minute, lift the dumbbells to your shoulders in a front racked position 
- elbows should be bent and pointing straight forward, in line with your shoulders 
- after 1 minute of walking in the front racked position, press the dumbbells up and overhead
- continue to walk forward with a strong brace in your core for your final minute

Dumbbell Carry [farmers, front racked, overhead]

Rep Count: 20-30R

Set Up: 
- get down on the ground in a prone position, chest down 
- extend your arms overhead and legs back
- point your toes and squeeze your glutes 
- head, neck, spine neutral 

Execution: 
- pull belly button to spine and brace your trunk as you lift your upper body/chest and legs off the ground 
- contract your glutes/core/low back- entire trunk at the top of the rep 
- release your upper and lower body back to the ground with control 
- keep head in a neutral position

Supermans

Time: 1 minute
- 5 seconds contraction/5 seconds rest for the entire minute [6 rounds]

Set Up: 
- get down on the ground in a low plank position, position your elbows IN FRONT of you shoulders- plant your palms down on the ground 
- squeeze your glutes and pull your belly button to spine to brace

Execution: 
- drive your elbows into the ground and towards your hips and contract your lats/core/glutes together and hold for 5 seconds
- drop knees to the ground and rest for 5 seconds before continuing reps 
- keep body in a straight line

RKC Planks

Pre Training Mobility and Warm Up

Rep Count: 5R
Tempo: power 
Modification: assisted machine or banded pull ups, or pronated grip inverted row

Set Up: 
- use a bench or chair to reach your hands up to the bar if needed
- grip the pull up bar with a pronated grip, just outside of shoulder width. [thumbs wrapped over the bar] 
* [step each foot into the band (if you are using the band)
- extend your legs and arms and allow your body to hang from the bar
- think about position your armpits facing forward- break the bar with your hands
- bend your legs [or keep them straight]
- squeeze your glutes, pull belly button to spine and brace your core [‘brace for a punch’ and create a “hollow” position]

Execution: 
- depress your scapula as you bend your elbows and pull your chest to meet the bar 
- as you pull yourself up, keep your elbows in front of your shoulders, think about breaking the pull up bar in half and use your lats to initiate the pull
- contract your lats/back when your chin is above the bar
- lower your body with control until your arms are fully extended again
- reset your scapula before each rep 
- keep your wrists straight

Pull Ups [assisted, bodyweight, weighted]

Rep Range: 6-8R
Tempo: steady 
Modification: forearm supported knee raise, or reverse crunch 

Set Up: 
- use a bench or chair to reach the pull up bar
- grip the bar with your hands, pronated grip, shoulder width apart
- extend your legs and hang your body down from the bar
- point your toes and position them slightly in front of your torso
- squeeze the bar and point armpits forward, contract your lats [break the bar]
- squeeze your glutes, pull belly button to spine and drive your ribs down to organize your spine and brace

Execution: 
- pull your belly tight, keep your legs straight
- contract your lats and pull your upper body back as you lift your straight legs up towards the bar
- tap the bar with your toes or get as close as you are able to
- contract your core/lats
- lower your legs with control until they are extended towards the ground again and slightly in front of your torso 
[hollow position] 
- keep control of the movement through your core/lats

Hanging Toes to Bar

Rep Range: 6-8R each side 
Tempo: 2 second eccentric 
Modification: perform on the flat ground

Set Up: 
- grip a kettlebell in one hand, pronated grip 
- position yourself in a supine position on a flat bench 
- bend your legs and pin them at 90 degrees
- pull your belly button to spine, tuck your ribs and brace
- extend the arm holding the kettlebell over your chest, keep your arm straight 

Execution: 
- with a pronated grip on the kettlebell slowly begin to lower it back behind your head and off the edge of the flat bench 
- as you lower the kettlebell, extend the opposite leg out and towards the ground at the same time
- keep your low back from arching as you lower
- pull the kettlebell back up and over your chest again 
- at the same time bend your leg and drive your knee towards your chest again 
- contract your lats/core together at the top of the rep 
- complete all reps on one side before moving to the next

Flat Bench Single Arm [KB] Pullover Dead Bug

Rep Range: 8-10R 
Tempo: 3 second hold at the top 
Modification: banded high curls [one or two bands] [or perform on side at a time if you cannot take up the double cable]

Set Up: 
- attach single arm handles to each end of the cable, position them high- shoulder height
- grip each handle with a supinated grip 
- step to the center of the cable
- lift your arms and extend them out to your sides in the direction of the cable 
- keep your elbows pinned in line with your shoulders
- squeeze your glutes, pull your belly button to spine and brace

Execution: 
- with elbows pinned, pull the cables from each side and curl the handles towards your face on each side 
- contract your biceps and hold for 3 seconds at the top of the rep 
- release the cables with control until your arms are extended out to your sides again 
- keep elbows in line with shoulder level

High Double Cable Curls

Compound Set

Rep Range: 16-20R 
Tempo: steady 
Modification: banded or single arm supinated grip lat pulldown [8-10R each side]

Set Up: 
- position yourself on the double cable lat pulldown machine 
- grip each handle with a supinated grip 
- sit on the bench, position your glutes at the edge of the bench
- drive your toes into the ground and push your knees into the pads
- pull belly button to spine, tuck your ribs and brace

Execution: 
- keep one arm extended
- depress your scapula on the other side and pull the cable straight down 
- drive your elbow into the ground and lean very slightly into the rep
- contract your lat 
- release the cable and extend your arm again 
- alternate each arm, each rep 
- be sure to reset scapula between reps

Supinated Grip Alternating Lat Pulldown

Rep Range: 10-12R each side 
Tempo: 2 second hold each rep 
Modification: stabilize on your knee or bench

Set Up: 
- grip a dumbbell in both hands, hammer grip 
- sit facing reverse of the lat pulldown bench
- keep an upright torso and pin your elbows to the knee pads behind you [slightly behind your torso] 
- extend your arms down towards the ground 
- keep one arm extended while the other works 

Execution: 
- dig your elbow into the pad and lead with your thumb as you curl the dumbbell up towards your front delt
- contract your bicep at the top of the rep and hold for 2 seconds 
- lower the dumbbell with control until your arm is fully extended by your side again 
- complete all reps on one side before moving to the next

Single Arm Hammer Grip Concentration Curl

Rep Count: 30R
Tempo: steady

Set Up: 
- loop a large loop band high around a rack or machine 
- step in front, face the band
- grip the band with a neutral grip 
- step away from the band until you can feel the tension pull you forward
- lean your torso forward just slightly 
- squeeze your glutes, pull belly button to spine, and tuck your ribs to brace
- extend your arms towards the rack 

Execution: 
- depress your scapula and keep your arms straight as you pull the band straight down and towards your quads
- contract your lats
- release the band with control until your arms are extended towards the rack again

Banded Straight Arm Pulldown

Triset

Rep Count: 5R
*every 10 seconds
Tempo: steady 
Modification: decline sit up

Set Up: 
- attach loop band to a heavy dumbbell or machine behind your decline bench [behind the lowest end of the bench] 
- grip the band and set up on the decline bench so your feet are hooked in
- lie your torso back on the bench
- pull belly button to spine, tuck your ribs and brace
- extend your arms back towards the direction of the band
- keep your scap pinned down 

Execution: 
- pull the band over your head and forward as you use your core to lift your torso off the bench
- reach your arms holding the band straight forward as you sit up 
- contract your core
- reach your arms back behind your head again and lower your torso until your back is on the bench again 
- keep control of the movement through your core 
*take the band out if the tension is too much

Finisher: Decline Bench Banded Pullover Sit Up

1/31 Back, Biceps, Core

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

6/16 Quads, Glutes

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!

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

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)

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

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!

1/31 Back, Biceps, Core

Community

More workouts from Sam Sweeney