Name: Playbook - Sam Sweeney - 2/21 Deadlifts, Biceps, Triceps [DELOAD]
Uploaded: 2026-06-17T00:04:42.909Z
Duration: 75 min
Description: 2/21 Deadlifts, Biceps, Triceps [DELOAD]

Michelle 

Great de load, ready to get to work next week

30/30 🔥💃 This split was amazing! Can't wait for the new split. The progress in every week and new split continues to amaze me. Thank you so much for the well thought out and intentional programs!

I know it’s a deload week, but my triceps felt exponentially stronger today!

Megan

Mariah

Short sweet to the point! Deload week over!  Bring on the next thing!  LFG!

Alexandra VanHook

amazing last workout!!!  Grateful for this challenge! ❤️

Ashlee

Deload week done!! Looking forward to new split

Marta

Lorena

Mia Arrowsmith

Regina

Porchia

Beautiful…great way to end the deload week.

Kimberly R

Happy Friday!

Week 7 DELOAD

Pre Training Mobility and Warm Up: please 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.

Deadlifts, Biceps, Triceps: 

1a. (Weighted) Back Extensions: 1S/5R w/ 5 second hold at the top of each rep 
1b. Seated Dumbbell Good Morning: 1S/5R w/ 5 second eccentric 

2. Barbell Deadlifts: 3S/6-8R 

3. Seated Corkscrew Dumbbell Curls: 4S/8-12R 

4. Lying Dumbbell Skull Crushers: 4S/12-15R

2/21 Training Day Overview

Rep Count: 5R
Tempo: 5 second pause at the top of each rep 
Modification: supermans 

Target Muscle Groups: low back, core/entire trunk 

Set Up: 
- position yourself on the back extension machine so your feet are low on the platform and the pad is in line with your hips 
- drive your hips into the pad
- squeeze your glutes, pull belly button to spine, and set your brace
- bend your torso forward so your head faces the ground 
- hug a plate to your chest
- keep a neutral head, neck, and spine

Execution: 
- use your trunk (low back and core) to raise your torso away from the ground 
- lift your torso until it makes a straight line with your legs at the top of the rep 
- contract your low back/core
- lower your torso towards the ground again with control 
- control the movement through your low back and core- do not overload this movement

Paused (Weighted) Back Extensions

Rep Count: 5R
Tempo: 5 second eccentric
Modification: standing dumbbell or banded good morning 

Target Muscle Groups: glutes/hips, core/trunk 

Set Up: 
- grip a dumbbell in each hand
- sit on the end of a bench 
- bend your legs, plant your feet in a wide stance on the ground, toes forward or slightly out
- extend your arms down in front of your torso and hold the dumbbells down between your legs
- squeeze your glutes, pull belly button to spine, and set a strong brace
- tuck your chin and keep a neutral head, neck, and spine 
- keep a flat back- neutral head, neck, and spine

Execution: 
- screw your feet into the ground, push knees out
- think about driving your hips back and down into the bench 
- keep a flat back and bend your torso forward 
- lower the dumbbells between your legs and towards the ground
- keep your legs bent, chest facing the ground, full stretch in your hamstrings and glutes at the bottom of the rep 
- drive feet into the ground, think about pushing your hips in 
- use the tension in your hamstrings and glutes to raise your torso and lift the dumbbells into the upright position again 
- contract your glutes and hamstrings at the top of the rep 
- keep your back flat

Slow Eccentric Seated Dumbbell Good Mornings

Primer Compound Set

Rep Range: 6-8R
Tempo: steady, power
Modification: trap bar, dumbbell or kettlebell deadlifts

Target Muscle Group: back, legs, core, entire posterior chain

Set Up: 
 - load the bar with appropriate weight 
- stand behind the bar, position the bar so it is in line with/above “mid shoelace “
- take a hip width stance or slightly inside, toes forward (feel free to play around with stance, your mobility and anatomy will play a large role in the width of your stance)
- create a tripod foot with your feet, think about connecting/pressing through the base of your big toe, little toe, and heel
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral spine and hinge at your hips 
- bend forward to grip the barbell
- grip the barbell with a pronated grip (feel free to use straps), hook grip, or an under/overhand grip (Use a “death grip” on the bar)
- grip should be just outside of your hips
- sink your hips down and lift your chest so it is facing forward 
- activate your lats by depressing your scapula (shoving them down and pinning them there) and think about breaking the bar around your body to create tension
*as you do this the bar should be pulled right up to your shins
- keep head/neck/spine neutral

Execution: 
- take a bracing breath, expand your core 3D
- keep a neutral spine, and press your feet through the ground
- leg press the weight up until the bar is at knee level 
- as the bar reaches your knees, drive your hips in and extend your legs
(think about your knees externally rotating as you pull the bar, and push hips in> torque)
- raise your torso upright and lift the bar into the standing position
- contract your entire posterior chain and keep tight, make sure to reach full hip extension at the top of the rep, but don’t hyperextend through the low back
- reverse the movement and lower the bar with control, keep the bar as close to your body as possible
- reset your breath in between each rep
- at the top and bottom of the rep we should always be able to ‘read the logo on your shirt’- this just means keep your chest up and facing forward

Barbell Deadlift

Rep Range: 8-12R
Tempo: steady 

Target Muscle Group: Biceps

Set Up: 
- grip a dumbbell in each hand, neutral grip to begin 
- sit on the bench, plant your feet on the ground, press your back into the bench 
- sit tall, pull belly button to spine, and set your brace
- extend your arms down by your sides
- pin your elbows in line with or slightly behind your torso 
- keep your traps down, shoulders back 

Execution: 
- drive elbows into your sides
- bend your arms and rotate your grip to supinated
- curl the dumbbells towards your delts on either side of your chest
- contract your biceps
- extend your arms back down by your sides and rotate your grip back to neutral 
- be sure to fully extend your arms at the bottom of each rep

Seated Corkscrew Dumbbell Curls

Rep Range: 12-15R
Tempo: steady 

Target Muscle Group: triceps

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- lie in a supine position on a flat bench 
- press your back into the bench 
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms and lift the dumbbells over your chest
- pin your elbows over your front delts

Execution: 
- bend your arms and lower the dumbbells towards your head on either side
- lower the dumbbells to at least a 90 degree bend in your arms 
- extend your arms and press the dumbbells over your chest again 
- contract your triceps
- keep palms facing in, lead with pinkies

Lying Dumbbell Skull Crushers

2/21 Deadlifts, Biceps, Triceps [DELOAD]

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

Jennifer

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

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!

2/21 Deadlifts, Biceps, Triceps [DELOAD]

Community

More workouts from Sam Sweeney