Name: Playbook - Sam Sweeney - 11/12 Pull [Back, Biceps]
Uploaded: 2026-06-17T00:04:41.429Z
Duration: 90 min
Description: 11/12 Pull [Back, Biceps]

My back is feeling so much stronger and the engagement is happening. I'm super glad I started lighter and built up in my first post -physio split! Thanks so much Sam

Tamara

Really been loving these lower incline bicep curls lately 💪😍

Megan

Karen

Marsha Ross

Ralph John Roy

Nyakeh

Serena

Michelle 

This split is not for me. Struggling hugely with recovery

Jude

Mia Arrowsmith

Molly

Sara

Regina

Becky

Marta

Porchia

This was a good one!!  Thank you! 🙏🏼

Lorena

Heather

Tiffany

Brittanie

Jennifer

One of fave as always when it comes to back and biceps! 💪

Suanne Camacho Tumaquip

Kimmy

JulieAnn

Kimberly R

Happy Wednesday! 

Week 3 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 Seated Incline Bench Lat Pulldown: 3S/8-10R each side
4b. Incline Bench Cable Rope Straight Arm Pulldown: 3S/8-12R 

5. Dumbbell Seal Row: 2S/Failure [as many reps as you can while maintaining good form]

6a. Incline Bench Dumbbell Curls: 2-3S/8-12R 
6b. Single Arm Hammer Grip Spider Curls: 2-3S/6-8R each side

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

11/12 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: use band in place of cable

Target muscle group: lats

Set Up: 
- set your bench to a 60 degree incline 
- position your bench in front of one side of the cable, seat facing away from the back, high end of the bench towards the cable
- attach a single arm handle and position it high 
- step in front of the cable
- grip the handle with a neutral grip
- step back, around the bench to sit on the seat of the bench with your chest facing the back pad of the bench
- extend your arm holding the handle overhead
- support your elbow of your other arm on the pad in front of you, chest leaned slightly away from the bench

Execution: 
- depress your scapula
- bend your arm and pull the cable straight down
- drive your elbow towards your hip, squeeze it in close by your side
- contract your lat
- extend your arm and return the cable to the overhead position 
- feel a full stretch through your lat at the top of the rep

Single Arm Seated Incline Bench Lat Pulldown

Rep Range: 8-12R
Tempo: steady 
Modification: use band in place of cable, or incline bench dumbbell pullover

Target muscle group: lats

Set Up: 
- set your bench to a 60 degree incline 
- position your bench in front of one side of the cable, seat facing away from the back, high end of the bench towards the cable
- attach a cable rope to the cable and position it high, above the end of the bench 
- step in front of the cable and grip each end of the rope with a neutral grip 
- pull the cable as you step around the seat of the bench
- straddle the seat and press your torso into the back pad of the bench 
- extend your arms overhead
- plant your feet on the ground
- squeeze your glutes, set a neutral pelvis position, drive your hips into the bench 
- brace

Execution: 
- depress your scapula
- keep your arms straight and pull the cable straight down, towards the bench
- pull the rope apart on either side of the bench
- lift your chest slightly off of the bench and contract your lats
- extend your arms overhead and guide the cable back to the start position
- get a full stretch through your lats at the top of the rep

Incline Bench Chest Supported Cable Rope Straight Arm Pulldown

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

Target muscle group: mid back, lats, rear delts

Set Up: 
- use a flat bench, position plates under each end of the bench to raise the bench for more rom if needed
- grip a dumbbell in each hand, neutral grip
- lie on the bench in a prone position, extend your legs straight back
- point your toes, squeeze your glutes, set a neutral pelvis position, and brace
- press your hips into the bench 
- extend your arms down on either side of the bench, hold the dumbbells with a neutral grip
- be sure you can fully extend your arms on either side of the bench 
- tuck your chin, lift your chest slightly, and keep a neutral head, neck, and spine

Execution: 
- retract your scapula
- bend your arms and row the dumbbells to either side of the bench 
- drive your elbows towards your hips, ~45 degree angle from your torso
- contract your mid/high back and lats
- extend your arms and lower the dumbbells towards the ground again

Dumbbell Seal Row

Rep Range: 8-12R
Tempo: steady 

Target muscle group: biceps

Set Up: 
- set your bench to a ~60 degree incline 
- grip a dumbbell in each hand, supinated grip
- sit on the bench, plant your feet on the ground, press your back into the bench 
- extend your arms down on either side of the bench, so the dumbbells hang down slightly behind your torso
- pin your elbows under your delts
- pin your traps down, shoulders back 

Execution: 
- bend your arms and curl the dumbbells towards your chest on either side
- contract your biceps
- keep elbows under your delts and extend your arms
- lower the dumbbells towards the ground again with control

Incline Bench Dumbbell Curls

Rep Range: 6-8R each side
Tempo: steady 

Target muscle group: biceps

Set Up: 
- set your bench to a ~60 degree incline
- grip a dumbbell in one hand, hammer grip
- straddle the seat of the bench, press your torso into the bench
- extend your arm down over your the end of the bench 
- pin your elbow under your delt
- squeeze your glutes, set a neutral pelvis position, and brace
- drive your hips into the back pad of the bench 
- pin your traps down, shoulder back

Execution:
- bend your arm and curl the dumbbell towards your delt 
- contract your bicep
- extend your arm and lower the dumbbell towards the ground again

Single Arm Hammer Grip Spider 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: bent forward reverse fly

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

Set Up: 
- grip a dumbbell in each hand, neutral grip
- position yourself on the back extension machine so your feet are low, hips pressed into the pad- pad should be in line with or just slightly below your hips
- squeeze your glutes, set a neutral pelvis position, and brace
- raise your torso so it is in line with your legs
- your body should make a straight line, hold this position in your trunk
- extend your arms down, hold the dumbbells below your delts
- pin a slight bend in your arms
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- retract your scapula
- raise your arms out to your sides and lift the dumbbells into a fly
- when the dumbbells are in line with your torso, contract your mid/high back, lats, w/tension in your low back and trunk
- lower your arms and bring dumbbells towards the ground and below your chest again

Back Extension Hold w/ Reverse Fly

11/12 Pull [Back, Biceps]

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

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

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 ♾️

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

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

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)

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!

11/12 Pull [Back, Biceps]

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