Name: Playbook - Sam Sweeney - 11/5 Pull [Back, Biceps]
Uploaded: 2026-06-17T00:04:41.455Z
Duration: 90 min
Description: 11/5 Pull [Back, Biceps]

Dedra

Solid back day. 
I didn't really like those seated hammer curls - I could feel them in my bicep so I ended up modifying to standing. Otherwise, I really enjoyed the workout!

Tamara

Megan Laudick

Back day is the best. Really liked the side lying lat pullover down and cable pullovers

Kristin

I really liked the lat pull-down superset!

All the angle variations were game changers 💪😍

Megan

Marsha Ross

Serena

Karen Arce

Jennifer

Chantal

Becky

Melanie

Ralph John Roy

Mia Arrowsmith

Marta

Wow! Back is toast…love it. Thank you 🙏🏼

Lorena

Regina

Erin

loving the burn this split consistently inspires!!

Rachel Ratvasky

Kimmy

JulieAnn

Kimberly R

Happy Wednesday! 

Week 2 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 Side Lying Incline Lat Pulldown: 3S/8-10R each side
4b. Incline Bench Pullover: 3S/8-12R 

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

6a. Flat Bench Lying Dumbbell Curls: 2-3S/6-8R 
6b. Single Arm Flat Bench Kneeling Hammer Curls: 2-3S/8-10R each side

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

11/5 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: band in place of cable 

Target muscle group: lats

Set Up: 
- set your bench to a 45 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, facing 90 degrees away
- grip the handle with a neutral grip
- step back, around the bench to lie on the bench in a side lying position
- extend your top arm overhead towards the cable
- wrap your other arm over the end of the bench 
- keep your side pressed into the bench

Execution: 
- depress your scapula
- bend your arm and pull the cable over your head 
- keep your elbow in front of your torso and drive it towards your hip
- contract your lat
- extend your arm and return the cable to the overhead position 
- full stretch through your lat at the top of the rep

Single Arm Side Lying Incline 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 45 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 loop grip to the cable and position it at shoulder height, just above the end of the bench 
- sit on the bench, facing away from the cable
- plant your feet on the ground
- extend your arms overhead, pin a bend in your arms
- loop your hands through the handle
- drive your ribs down and brace

Execution: 
- depress your scapula
- pull the cable over your head, leading with your elbows
- drive your elbows towards your hips and to your sides
- 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 Cable Pullover [loop grip]

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: seated on bench w/or w/out chest support [bent over dumbbell row]

Target muscle group: mid back, lats, rear delts

Set Up: 
- set your bench to a low 30-45 degree incline 
- grip a dumbbell in each hand, neutral grip
- step behind the bench, facing the slightly higher end 
- get into a hip width stance
- squeeze your glutes, set a neutral pelvis position, and brace
- push your hips back, slight bend in your knees
- bend your torso forward to support your high chest on the end of the bench
- extend your arms down on either side of the bench 
- position the dumbbells directly below your delts
- keep a neutral head, neck, and spine position 

Execution: 
- retract your scapula
- bend your arms and drive your elbows towards your hips
- row the dumbbells to your sides
- squeeze your elbows in close
- contract your lats, mid back, rear delts
- extend your arms down and return the dumbbells to the start position below your delts
- keep chest connected to the bench, hold a tight brace, flat back

Chest Supported Dumbbell row [slight decline]

Rep Range: 6-8R
Tempo: steady 
Modification: low incline dumbbell curls

Target muscle group: biceps

Set Up: 
- grip a dumbbell in each hand, supinated grip
- lie in a supine position on the flat bench
- plant your feet on the ground, press your back into the bench 
- extend your arms down on either side of the bench 
- be sure to start each rep in a fully extended position 

Execution: 
- bend your arms and curl the dumbbells towards your front delts
- contract your biceps
- extend your arms and lower the dumbbells towards the ground
- get a full stretch through your biceps at the bottom of each rep, start from a fully extended position 
- try to keep elbows from traveling forward as you curl

Flat Bench Lying Dumbbell Curls

Rep Range: 8-10R each side
Tempo: steady 

Target muscle group: biceps

Set Up: 
- grip a dumbbell in on hand
- get down into a kneeling position, facing the flat bench
- lean your chest into the side of the bench
- hook your arms over the bench, extend your arm holding the dumbbell straight forward so the dumbbell hangs off of the bench in front of you
- keep your arm connected to the bench from armpit to elbow, keep elbow in line with your delt
- use your free arm to support your delt, and keep it pinned down 

Execution: 
- lead with your thumb as you bend your arm
- curl the dumbbell towards your front delt
- contract your bicep
- lower the dumbbell and extend your arm straight again 
- be sure to start each rep from a fully extended/lengthened position 
- keep wrist pinned straight

Single Arm Flat Bench Kneeling 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: banded reverse fly or banded pull aparts, or dumbbell bent over reverse fly 

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

Set Up: 
- attach single arm handles to either side of the cable and position them low
- grip each handle with the opposite hand, neutral grip
- the cables should criss cross in front of your torso
- step to the center of the cable 
- plant your feet on the ground in a hip width stance
- squeeze your glutes, set a neutral pelvis position, and brace
- push your hips back, slight bend in your knees, bend your torso forward so your chest faces the ground
- extend your arms down towards the ground so the handles cross directly below your chest
- pin a slight bend in your arms
- keep your back flat with chest facing the ground

Execution:
- retract your scapula
- pull the cables out to either side
- contract your mid back/rear delts/high back 
- lower the cables below your chest again with control

Double Cable Bent Over Reverse Fly

11/5 Pull [Back, Biceps]

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

Porchia

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

Michelle 

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)

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!

11/5 Pull [Back, Biceps]

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