Name: Playbook - Sam Sweeney - 3/14 Back, Biceps, Core
Uploaded: 2026-06-17T00:04:46.262Z
Duration: 75 min
Description: 3/14 Back, Biceps, Core

Victoria

Meghan

Stephanie

Pretty sure my biceps were about to explode with that rack run! 🔥💪🏻

Kody Young

yangBAE

This felt so good today! Lats were engaged and feeling strong AF 💪

Megan

Banded + supinated killed me 😂☠️ loved this pull day!

Audry

Deadlifts getting stronger. Loved this. Arms are toast!

Katie

Amazing workout! Those banded rows man those were fire! But the finisher I couldn’t move my arms def another good one!

DeAnna

Rebecca

Missy

Great versatility! I’m freaking pumped and feel so strong after this!

Jessica

Rachel

My older sister did most of this with me and we loved it!!!

Kelsey

That last hammer bicep curl drop set was 🔥!

Alicia Heier

Dedra

Great workout but def need a deload next week as I couldn’t hit a PR today on deadlifts 🥲

Deja

Brandi

Amie

My biceps feel like they’re about to pop holy

Kaylin

Kate

Lisa

Jill

Kimmy

Kristen

Jolene

Alexis

Planks sucked but I still did them and I loved the workout

Porchia

Nyakeh

Lakshmi Neelesh Nimmagadda

Paula

Maria Zenz

Kristie

Gina

Tasha

Becky

Deadlifts + straight arm
Pulls 🤌🏼🤌🏼😮‍💨

Megan Laudick

Happy Tuesday!

Week 5 bof 6 in the current split

Focus of this split: perfecting skills and building strength in fundamental joint archetypes. 

Pre Training Mobility and Warm Up: listed in the workout. 

*consider tracking your primary lifts throughout this split. I would even encourage you to film your working set(s) throughout this first week [and following weeks, if possible] so you are able to visually see improvement. 

Tap the ‘start now’ button to find the training day overview.

Back, Biceps, Core:

Pre Training Mobility and Warm Up: 1X through
a. Banded Overhead Distraction: 2 mins minimum each side 
b. Overhead Distraction with External Rotation Bias: 2 mins minimum per side
c. Bilateral Shoulder Flexion- Banded: 2-3 mins
e. 3 Minutes Dumbbell Carries: 1 min farmers carry- 1 min front racked- 1 min overhead- no rest
f. Supermans: 30R
g. RKC Planks: 1 minute: 5 second contractions/5 second rest- for 1 minute

Strength Training: 
1. Conventional Deadlifts: 5S/5R 

2. [assisted/weighted] Chin Ups: 4S/8-10R

Compound Set: 
3a. Wide Grip Straight Arm Pulldown: 3S/6-8R drop 10R [3 second pause at the top of first 6-8R] 
3b. Side Plank Cable Row: 3S/6-8R each side [3 second pause at the top of each rep]

4. Banded Supinated Grip Barbell Row: 4S/6-8R [4 second eccentric] 

5. EZ Bar Curls: 5S/10-12R 

6. Burnout: Rack Run Hammer Curls: 1S/Failure

3/14 Training Day Overview

Time: 2 minutes minimum each side 

*again the band creates space in the joint to reposition the humerus in the shoulder capsule.

Set Up: 
- loop band high around the rack
- hook your wrist through the band and grab both ends
*looping the band around your wrist instead of latching onto it

Execution: 
- use your other hand to bias your arm into external rotation so your palm is facing up and your thumb is pointing towards the outside of your body 
- keep your arm locked in an externally rated position and floss/hold 
- create tension by sinking your hips back and lowering your torso towards the gorund 
- contract and relax in this position and try to distract your shoulder into new lengthened ranges

Banded Overhead Distraction

Time: 2 minutes minimum each side 

Set Up: 
- loop the band high around the rack 
- face away from the band
- loop your arm through the band and hook the band around your elbow 

Execution: 
- step away from the rack to create tension with the band
- squeeze your glutes, drive your ribs down and brace- midline engaged
- twist elbow, lower your elevation- hunt for tension 
- drive elbows towards your face and forward * use other hand to help if needed
- fight to maintain external rotation torque in your shoulder

Overhead Distraction with External Rotation Bias

Time: 2-3 minutes minimum 

*use this time as needed. I will show a couple movements I do in this position. 

**The prescription will vary based off of your needs and where you feel tightness/tenderness. Play around here.

Set Up: 
- kneel in front of a bench or box
- wrap a loop band around your elbows [3 loops] 
- bend your arms and plant your elbows on top of the bench/box 

Execution: 
- keep your elbows as close together as possible, with the help of the band 
- extend your arms and floss in and out 
- with arms bent, position palms up and externally rotate your shoulders push your hips back and drive head down through your arms to hit the soft tissue of your lats and shoulders

*Tension hunt for yourself. Find tight positions and move and hold in those positions until you feel change.

Bilateral Shoulder Flexion: Banded

Time: 3 Minutes
- 1 minute farmers carry 
- 1 minute front racked carry 
- 1 minute overhead carry 

Set Up: 
- grip a dumbbell in each hand
- stand with your feet together
- squeeze your glutes, pull belly button to spine, drive ribs down and brace

Execution:
- contract your lats and pin dumbbells by your sides 
- hold the brace in your trunk and begin to walk forward
- after one minute, lift the dumbbells to your shoulders in a front racked position 
- elbows should be bent and pointing straight forward, in line with your shoulders 
- after 1 minute of walking in the front racked position, press the dumbbells up and overhead
- continue to walk forward with a strong brace in your core for your final minute

Dumbbell Carry [farmers, front racked, overhead]

Rep Count: 20-30R

Set Up: 
- get down on the ground in a prone position, chest down 
- extend your arms overhead and legs back
- point your toes and squeeze your glutes 
- head, neck, spine neutral 

Execution: 
- pull belly button to spine and brace your trunk as you lift your upper body/chest and legs off the ground 
- contract your glutes/core/low back- entire trunk at the top of the rep 
- release your upper and lower body back to the ground with control 
- keep head in a neutral position

Supermans

Time: 1 minute
- 5 seconds contraction/5 seconds rest for the entire minute [6 rounds]

Set Up: 
- get down on the ground in a low plank position, position your elbows IN FRONT of you shoulders- plant your palms down on the ground 
- squeeze your glutes and pull your belly button to spine to brace

Execution: 
- drive your elbows into the ground and towards your hips and contract your lats/core/glutes together and hold for 5 seconds
- drop knees to the ground and rest for 5 seconds before continuing reps 
- keep body in a straight line

RKC Planks

Pre Training Mobility and Warm Up

Rep Count: 5R 
Tempo: steady, power
Modification: trap bar or dumbbell deadlift 

*be sure to track your weight, reps, sets so you are able to refer back to this each week. 

Set Up: 
 - load the bar with an appropriate weight for the rep count. 
- stand behind the bar and position the bar so it is in line with/above “mid shoelace “
- take a hip width stance or slightly inside. (feel free to play around with stance, your mobility and biomechanics 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) 
- with a neutral spine, hinge the hips back and 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 the hips
- 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 soon as the bar reaches the knees use torque snap your hips in and lift your torso as you stand the rest of the way. (think about your knees externally rotating, but don’t actually rotate, and push the hips in)
- contract the entire posterior chain and keep it tight, make sure to reach full hip extension at the top of the rep, but don’t hyperextend through the low back
- 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.

Conventional Deadlifts

Rep Range: 8-10R 
Tempo: steady
Modification: supinated grip pulldown 

**use weight for difficulty

Set Up: 
- use a bench or chair for assistance up to the bar if needed [or feel free to jump up] 
- grip the bar with a supinated grip, just outside of shoulder width
- let your body hang down from the bar, legs straight or bent
- contract the glutes to help create full body tension

Execution: 
- depress the scapula and point your chest towards the bar
- pull your chest to the bar
- pin your elbows to your sides and contract your back and biceps simultaneously
- lower your body back to the extended position. 
- arms fully extended at the bottom of the rep, before you move into the next rep

[assisted/weighted] Chin Ups

Rep Range: 16-18R total 
*6-8R w/ pause at top drop 10R
*drop the weight by 20-50% on drop set
Tempo: 3 second pause at the top of first 6-8R, steady tempo on drop set
Modification: banded wide grip straight arm pulldown 

Set Up: 
- attach the wide grip bar to one side of the cable and position it high
- step in front of the cable, face the bar
- grip the  bar with a wide, pronated grip 
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, spine and lean your torso forward just slightly 
- keep your arms straight 

Execution: 
- depress your scapula, and bpull the bar straight down towards your quads
- lift your chest just slightly and contract your lats
- release the bar with control back towards the cable 
- make sure your arms are fully extended before moving into the next rep

Wide Grip Straight Arm Pulldown

Rep Range: 6-8R each side 
Tempo: 3 second hold at the top of each rep 
Modification: side plank single arm banded row 

Set Up: 
- attach the single arm handle to one side of the cable, position it low
- position yourself on the ground, chest facing the cable, in a side plank position
*stack your feet or stagger them for more stability
- stack your elbow under your shoulder
- squeeze your glutes, pull belly button to spine and brace
- keep your hips pinned forward, body in a stiff/straight line
- grip the handle with your top hand, neutral grip
- hold the side plank position 

Execution: 
- retract your scapula and drive your elbow to your hip
- squeeze your elbows in close and contract your lat/mid back 
- hold for 3 seconds at the top of the rep 
- release the cable with control as you extend your arm back towards the direction of the cable 
- complete all reps on one side before moving to the next

Side Plank Single Arm Cable Row

Compound Set

Rep Range: 6-8R
Tempo: 4 second eccentric 
Modification: no band, sub dumbbells for barbells

Set Up: 
- lie a large loop band on the ground, step on top of the band with both feet, pin the band to the ground between your feet and the ground 
- loop the other ends of the band around each end of the barbell
- line the bar up above  the center of your mid foot 
- squeeze your glutes, pull belly button to spine, and brace
- bend your torso forward and grip the bar with a supinated grip, shoulder width apart
- pin the band between your hands and the bar
- depress your scapula, contract your lats and brace
-  keep your chin tucked
- lift the bar into the standing position 
- keep a neutral spine, push your hips back, and bend your torso forward so you chest is facing the ground 
- position the bar under your chest

Execution: 
- keep a stiff torso, retract your scapula and bend your elbows
- row the bar to your mid chest
- squeeze your elbows in close, contract your mid back/lats
- keep wrists straight
- use a 4 second eccentric to release the bar with control back towards the ground

Banded Supinated Grip Barbell Row

Rep Range: 10-12R 
Tempo: steady 
Modification: dumbbell curls 

Set Up: 
- load the bar with appropriate weight 
- grip the bar with a supinated grip, shoulder width apart
- stand with feet together, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- pin your elbow by your sides or slightly behind your torso 
- extend your arms down in front of you

Execution: 
- dig your elbows into your sides
- lift the bar and curl towards your front delts
- contract your biceps 
- keep elbows in place and lower the bar in front of you again 
- lower the bar until your arms are fully extended down in front of your torso

EZ Bar Curls

Rep Count: Failure
*failure means as many reps as you can complete with good form
Tempo: steady, quick -

*DO NOT stand directly in front of the rack if there are others using the dumbbells. 

**some controlled momentum is OK here 

Set Up: 
- begin with a weight you know you are able to lift for at least 5R [heaviest first]
- grip the dumbbells with a hammer grip 
- pin your elbows by your sides
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- dig your elbows into your sides and lift the dumbbells 
- curl the dumbbells towards your front delts
- contract your biceps 
- lower the dumbbells with control until your arms are fully extended again 
- keep a quick but controlled pace
- get as many reps as you can, until you cannot keep good form/complete rep 
- re rack the weight and move down the rack to the next set of dumbbells [heaviest to lightest] 
- continue with this pattern until you have reached the lightest weight
- curl until failure at each weight

*at least 3-4 sets from heaviest to lightest is ideal

Burnout: Rack Run Hammer Curls

3/14 Back, Biceps, Core

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

Jennifer

6/16 Quads, Glutes

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

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

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!!

Lorena

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)

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

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!!

3/14 Back, Biceps, Core

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