Name: Playbook - Sam Sweeney - 10/29 Pull [Back, Biceps]
Uploaded: 2026-06-17T00:04:41.481Z
Duration: 90 min
Description: 10/29 Pull [Back, Biceps]

Great back and biceps combo. Did some modifications but always love working back and biceps 💪🏽

Dedra

Ralph John Roy

Marsha Ross

Nyakeh

The pull across activated my muscles in a whole new way and I loved it!!! More of that please!!

Megan

Katie

Serena

Erisa

Karen Arce

Kate

Chantal

Forgot to log it yesterday. Great upper body pump.

Jennifer

Big fan. Not of the strength and conditioning tho. Skipping those.

For the Seated Slightly Supinated Cable Row, What size V bar length do you have? I have a home gym and don’t know what size to buy.

Krystal Gomez

Morgan

💪🏼💪🏼 back days are the best days!

Taylor Willman

Regina

Mia Arrowsmith

Savi

Ruby Smith

Marta

Porchia

Jessica

Lorena

Brittanie

Barbi

Amber

Chelsea

Really obsessed with mobility right now and I LOVE the couple warm up mobility moves.

Molly

absolutely adore this new split; it is everything I was hoping for!

Rachel Ratvasky

Enjoyed the smith machine work and the programmed failure movements💪

Bree

Kimmy

JulieAnn

🔥🔥🔥Love the diversity! This one definitely hit in a terribly good way!

Kaity

Bethany

Kimberly R

JANA

Happy Wednesday! 

Week 1 of 5 
 
Pre Training Mobility and Warm Up: Please use the warm up listed and/or 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.

Pull [Back, Biceps]

Mobility/Activation: 
a. Quadruped T Spine Rotation: 2S/6-10R each side
b. Superman to Scorpions: 2S/8-10R total 

Strength: 
1. (Phase 1) Band/Machine Assisted, Bodyweight, or Weighted Pull Ups (or Lat Pulldowns): 3S/5R 
2. (Phase 2)  Band/Machine Assisted, Bodyweight, or Weighted Pull Ups (or Lat Pulldowns): 2S/8-10R 

3. Smith Machine Bent Over Rows: 4S/5R 

4a. Single Arm Cross Body Lat Pull Across: 3S/8-10R each side
4b. Lying Close Supinated Grip Cable Lat Pullover: 3S/8-12R 

5. Seated Slightly Supinated Grip Cable Row: 2S/Failure [as many reps as you can while maintaining good form]

6a. Standing EZ Bar Curls: 2-3S/6-8R 
6b. Seated Out to In Hammer Curls: 2-3S/8-12R

7. Machine Reverse Fly: 2S/Failure [as many reps as you can while maintaining good form]

10/29 Training Day Overview

Quadruped T Spine Rotations

Rep Range: 8-10R total 
*count your scorpions, supermans in betweem each rep
Tempo: steady

Superman to Scorpion

Mobility and Activation

Rep Count: 5R
Tempo: steady
Modification: use band or machine assistance, or sub for lat pulldowns- stay consistent from week to week 

Target muscle group: entire back musculature

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, shoulder width apart [thumbs wrapped under 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 in a hollow position, feet slightly in front of your torso, or bend your legs and cross your feet behind you
- think about pointing your armpits forward- break the bar with your hands and contract your lats
- squeeze your glutes, pull belly button to spine and brace your core [‘brace for a punch’ and create a “hollow” position]
- keep a neutral head, neck, and spine
- control the movement through your lats

Execution: 
- depress your scapula 
- bend your elbows and think about driving them down into the ground
- 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
- extend your arms and lower your body away from the bar with control
- be sure to fully extend your arms between reps, reset scapula 
- keep your wrists straight

Band/Machine Assisted, Bodyweight, or Weighted Pull Ups (or Lat Pulldowns)

Rep Range: 8-10R
Tempo: steady 
Modification: use band or machine assistance, or sub for lat pulldowns- stay consistent from week to week 

Target muscle group: entire back musculature

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, shoulder width apart [thumbs wrapped under 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 in a hollow position, feet slightly in front of your torso, or bend your legs and cross your feet behind you
- think about pointing your armpits forward- break the bar with your hands and contract your lats
- squeeze your glutes, pull belly button to spine and brace your core [‘brace for a punch’ and create a “hollow” position]
- keep a neutral head, neck, and spine
- control the movement through your lats

Execution: 
- depress your scapula 
- bend your elbows and think about driving them down into the ground
- 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
- extend your arms and lower your body away from the bar with control
- be sure to fully extend your arms between reps, reset scapula 
- keep your wrists straight

Rep count: 5R
Tempo: steady
Modification: barbell bent over row or pronated grip dumbbell bent over row

Target muscle group: mid/high back, lats, rear delts

Set Up:
- unlock the bar and set it to the bottom of the rack
- step behind the bar, with the bar lined up over your toes
- get into a hip width stance, toes forward
- squeeze your glutes, set a neutral pelvis position, and brace
- push your hips back, slight bend in your knees, and bend your torso forward so your chest is facing the bar
- extend your arms down to grip the bar with a pronated grip, just outside of shoulder width apart
- depress your scapula and hold tension in your last, think about breaking the bar in half
- keep a flat back and a neutral head, neck, and spine 
- lift the bar slightly and hold your torso so your chest faces the ground 

Execution:
- retract your  scapula 
- bend your arms and drive your elbows out at a 45 degree angle to your sides
- row the bar to your chest
- contract your mid back, lats
- extend your arms and guide the bar down to the start position 
- do not tap the bottom at the bottom of the rep, keep tension

Smith Machine Bent Over Row

Rep Range: 8-10R each side
Tempo: steady 
Modification: banded in place of cable, or choose a single arm neutral grip dumbbell row

Target muscle group: lats, rear delts

Set Up: 
- position one side of the cable at about shoulder height when in a kneeling position
- attach a single arm handle
- step in front of the cable, facing 90 degrees away from the handle
- step 1-2 steps away from the cable
- get down into a half kneeling position, knee down on the side furthest from the cable, closest leg bent at 90 degree with foot planted on the ground
- rest your hand on your knee to stabilize
- squeeze your glutes, set a neutral pelvis position, and brace
- reach your arm furthest from the cable across your torso to grip the handle with a neutral grip
- keep your chest and hips square 90 degrees from the cable
- stretch through your lat

Execution: 
- retract your scapula
- bend your arm and use your lat to pull the cable across your torso and towards your shoulder on the opposite side
- squeeze your elbow in by your side
- contract your lat
- extend your arm and guide the cable across your torso and to the start position again 
- stretch through your lat between each rep

Single Arm Cross Body Lat Pull Across

Rep Range: 8-12R
Tempo: steady 
Modification: supinated grip banded or dumbbell lat pullover lying on the ground 

Target muscle group: lats

Set Up: 
- position one side of the cable low, single handle attachment
- lie on the ground in front of the cable, feet facing away from the cable
- position your body arms distance away from the cable
- squeeze your glutes, set a neutral pelvis position, and brace
- bend your legs and plant your feet on the ground for stability
- reach your arms over head, keep a bend in your elbows, and keep elbows tucked close by your ears
- grip the single handle with a close, supinated grip
- keep your arms locked in a bent position
- keep scapula depressed and stretch through your lat in the overhead position 

Execution: 
- use your lats to pull the cable and bring your arms over your torso
- drive your elbows towards your hips
- contract your lats
- stretch through your lats and reach overhead again 
- return the cable to the start position 
- keep control of the movement through your lats

Lying Close Supinated Grip Lat Pullover

Lat Compound Set

Rep Count: Failure
*choose a weight you know you can lift for at least 10 reps
*perform as many reps as possible with good form, when form breaks down- stop
Tempo: steady
Modification: bent over supinated grip dumbbell row

Target muscle group: mid back, lats, some biceps

Set Up: 
- attach a straight bar or slightly supinated mag grip 
- sit on the bench of the cable, slight bend in your knees, plant your feet up on the platforms in front of you
- extend your arms forward and grip the bar with a slightly supinated grip, shoulder width apart or slightly wider
- keep a tall and upright torso
- drive your ribs down and brace
- pin your traps down, shoulders back

Execution: 
- retract your scapula
- bend your arms and pull the cable towards your chest
- drive your elbows to your sides and contract your lats, mid/high back (tension in biceps with supinated grip)
- extend your arms forward and return the bar to the start position

Seated Slightly Supinated Cable Row

Rep Range: 6-8R
Tempo: steady 
Modification: standing dumbbell or banded bicep curls

Target muscle group: biceps

Set Up: 
- grip an ez bar in both hands, supinated grip, hip width apart
- extend your arms down by your sides and hold the bar in front of your torso
- stand with feet hip width apart, squeeze your glutes, set a neutral pelvis position, and brace
- stand tall, with a neutral head, neck, and spine
- pin your traps down, shoulders back 
- pin your elbows by your sides

Execution: 
- drive your elbows into your sides
- bend your arms and curl the bar towards your chest
- contract your biceps
- extend your arms and lower the bar to the start position again 
- be sure to fully extend your arms between each rep

Standing EZ Bar Bicep Curls

Rep Range: 8-12R
Tempo: steady 

Target muscle group: biceps

Set Up: 
- grip a dumbbell in each hand, neutral grip
- sit on a bench, plant your feet on the ground, press your back into the bench
- keep a tall torso and a neutral head, neck, and spine
- extend your arms down and pin your elbows "out" by your sides, about 45 degrees from your torso
- keep traps down, shoulders back 

Execution: 
- lead with your thumbs
- bend your arms and curl the dumbbells "in" and towards your chest
- contract your biceps
- extend your arms down and out by your sides again 
- keep the 45 degree space from your torso throughout each rep
- be sure to fully extend your arms between reps

Seated "Out to In" Hammer Curls

Bicep Compound Set

Rep Count: Failure
*choose a weight you know you can lift for at least 10 reps
*perform as many reps as possible with good form, when form breaks down- stop
Tempo: steady
Modification: chest supported or bent over dumbbell fly 

Target muscle group: mid/high back, lats, rear delts

Set Up: 
- adjust the seat height so the handles are at shoulder height in front of you
- sit reverse, facing the pad on the pec deck machine, with both feet planted firmly on the ground
- press your chest into the pad
- extend your arms forward to grip the handles with a neutral grip 
- pin a slight bend in your arms
- keep traps down, shoulders back 

Execution: 
- retract your scapula and pull the handles back and out to each side
- when handles are in line with your delts, contract your rear delts, high/mid back 
- bring the handles forward again with control

Machine Reverse Fly

10/29 Pull [Back, Biceps]

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

6/16 Quads, Glutes

Audry

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!

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

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 💀🫠

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)

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!

10/29 Pull [Back, Biceps]

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