Name: Playbook - Sam Sweeney - 11/26 Pull [Back, Biceps]
Uploaded: 2026-06-17T00:04:41.374Z
Duration: 90 min
Description: 11/26 Pull [Back, Biceps]

Serena

Megan

Jennifer

Michelle 

Megan Laudick

Brittanie

Andrea

Marta

Bradley

Missed yesterday but made time today! So glad I did

Porchia

Gonna miss this split!  But I know I will love the next so it’s all good!

On vacation and I Love how you can modify all the workouts.  ❤️

Lorena

Regina

Kimmy

JulieAnn

I love back day even when it’s so brutal

Suanne Camacho Tumaquip

Jamie

Kimberly R

Happy Wednesday! 

Week 5 of 5 [optional deload wee]
 
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. Alternating Neutral Grip Lat Pulldown: 3S/16-20R total 
4b. Supinated Grip Banded Straight Arm Pulldown: 3S/12-15R 

5. Chest Supported Crescent Row: 2S/Failure [as many reps as you can while maintaining good form]

6a. Seated Bicep Curls: 2-3S/8-12R 
6b. EZ Bar Reverse Grip Curls: 2-3S/8-10R each side

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

11/26 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: 16-20R total
Tempo: steady 
Modification: banded alternating pulldown

Target muscle group: lats

Set Up: 
- extend your arms overhead and grip the handles with a neutral grip 
- sit on the edge of the seat, press your knees up into the pads
- lean your torso back slightly 
- drive your ribs down and brace

Execution: 
- keep one arm extended
- depress your scapula on the other side
- bend your arm and pull the cable straight down 
- squeeze your elbow to your side
- contract your lat
- extend your arm and return the cable to the overhead position 
- alternate each arm, each rep

Alternating Neutral Grip Lat Pulldown

Rep Range: 12-15R
Tempo: steady 
Modification: cable supinated grip straight arm pulldown, or supinated grip dumbbell pullover

Target muscle group: lats

Set Up: 
- loop a band high around a rack 
- step under the band, grip the band with a supinated grip, shoulder width apart
- step back 2-3 steps 
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a flat back and lean your torso forward slightly 
- pin a slight bend in your arms

Execution: 
- depress your scapula
- pull the cable straight down, towards your hips
- squeeze your elbows to your sides
- contract your lats
- extend your arms forward again, controlling the tension of the band

Supinated Grip Banded 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: 
- set your bench to a ~75 degree incline
- grip a dumbbell in each hand, neutral grip 
- straddle the seat of the bench, press your chest and hips into the bench
- extend your arms down on either side of the bench, dumbbells below your delts
- pin a slight bend in your elbows 
- tuck your chin and keep your head, neck, neutral 

Execution: 
- retract your scapula
- row the dumbbells back, towards your hips on either side
- lift your chest slightly off of the bench 
- contract your mid back, lats
- bring your arms forward again with control 
- keep this a controlled "swing" motion

Chest Supported Crescent Row

Rep Range: 10-12R
Tempo: steady 

Target muscle group: biceps, forearms

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 pad
- extend your arms down by your sides
- pin your traps down, shoulders back 
- keep your elbows pinned by your sides

Execution: 
- drive your elbows into your sides
- bend your arms and curl the dumbbells towards your delts on either side
- rotate your grip to supinated at the top of the rep
- extend your arms and lower the dumbbells down by your sides again 
- rotate your grip back to neutral at the bottom of the rep

Seated Bicep Curls

Rep Range: 8-10R 
Tempo: steady 
Modification: dumbbell reverse grip curls

Target muscle group: biceps, forearms

Set Up: 
- grip the ez bar with a close, reverse grip 
- extend your arms down by your sides, hold the bar in front of your torso
- stand with feet hip width apart, squeeze your glutes, set a neutral pelvis position, and brace
- pin your elbows by your sides
- keep your traps down, shoulders back

Execution: 
- keep elbows by your sides
- bend your arms and curl the bar towards your chest
- contract your biceps at the top, keep wrists straight, hold tension in your forearms
- extend your arms and lower the bar down in front of you again

EZ Bar Close Reverse Grip 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: seated bent over reverse fly, or seated chest supported reverse fly 

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

Set Up: 
- sit on the double cable bench
- bend your knees slightly and position your feet up on the platforms in front of you 
- keep your torso tall and upright
- pin your traps down, shoulders back
- extend your arms forward and grip each handle with a neutral grip
- pin a slight bend in your elbows

Execution:
- pull the cables out to either side
- when the handles are in line with your torso out to your sides, contract your mid/high back, rear delts
- bring the cables forward again, in line with your chest in front of you

Seated Double Cable Reverse Fly

11/26 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

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!

11/26 Pull [Back, Biceps]

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