Name: Playbook - Sam Sweeney - 3/21 Back, Biceps, Core
Uploaded: 2026-06-17T00:04:46.228Z
Duration: 75 min
Description: 3/21 Back, Biceps, Core

Ting

Kody Young

Hit another big PR: #145 deadlifts! Which for me, a 4’11 gal weighing in at 108-110, is pretty big. And those hanging leg curls were more of a grip challenge than core but loved them and was happy to get through 4 full sets of 12reps 😃

Diana

Yesenia

That was an intense last pull day of this split 🔥

Kelly

Got sick this last week so wasn’t able to finish as strongly as I wanted, but this was a perfect end to this split. 3 leg days here we come!

Audry

yangBAE

That triset killed my biceps for sure and I loved it 😆💪🏼👏🏻

Kelsey

Amanda Giles

Definitely a killer. Burned in the right places.

Dominique

Kirsten

Bree

Kimmy

Anna Claire

Another bomb workout! I couldn’t even hold a pen after! My arms and back were noodles!

DeAnna

Samantha

Katie

Corrine

Dedra

The burnout sets had my back on fire!🔥

Alicia Heier

Sharon

Those deadlifts felt heavy today. 275 though for reps 🔥

Brandi

Tiffany

Lacey

Janelle

What was that tri set all
About??? Sheeesh…talk about my arms being on fire!!! 🔥

Marissa

Loving these workouts and the drop sets. And the burnouts!! 🔥🔥🔥🔥

Ariel

Nyakeh

Porchia

Stephanie

Mike

Paula

Lakshmi Neelesh Nimmagadda

Tasha

Becky

Happy Tuesday!

Week 6 of 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

Triset: 
3a. Recline Hammer Curl: 3S/4-6R w/ pause DROP 10R steady [3 second pause at the bottom of first 4-6R]
3b. Bat Row: 3S/8-10R [5 second hold at the top of each rep]
3c. EZ Bar Curls: 3S/30R [10R wide, 10R mid, 10R narrow]

4. Decline Bench Dumbbell Pullover: 4S/6-8R [4 second eccentric]

5. Hanging Leg Raise: 4S/10-12R [5-6R bent to straight + 5-6R straight to bent]

6. Burnout: Close Grip Pulldown Rack Run: 1S/FAILURE

3/21 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: 14-16R total 
*4-6R w/ pause at bottom DROP 10R 
**drop the weight by 20-50% 
Tempo: 3 second pause at the bottom of first 4-6R, steady tempo on final 10R

Set Up: 
- position your bench at 45-50 degree incline
- grip a dumbbell in each hand, hammer grip 
- sit on the bench, plant your feet on the ground
- press your back into the bench
- squeeze your glutes, pull belly button to spine, and brace
- extend your arms down from your shoulders, behind your torso 

Execution: 
- keep your elbows pinned directly below your shoulders, behind your torso
- curl the dumbbells, leading with your thumbs, towards your shoulders
- contract your bicep
- lower the dumbbells with control until your arms are extended again 
- DO NOT lose tension at the bottom of the rep, contract your biceps and hold in the lengthened position for 3 seconds 
- complete 4-6R with pauses at the bottom of the reps before dropping the weight by 20-50% and complete 10 pulsing reps

Recline Hammer Curl

Rep Range: 8-10R 
Tempo: 4 second hold at the top of each rep 

Set Up: 
- position the bench at 45-60 degree incline 
- grip a dumbbell in each hand, pronated grip 
- position yourself on the bench so your chest is pressed into the back of the bench and feet are positioned behind you
- squeeze your glutes, pull belly button to spine and brace
- extend your arms down from your shoulders
- keep a neutral head neck and spine 

Execution: 
- retract your scapula and bend your elbows 
- row the dumbbells towards your waist at a 45 degree angle from your torso 
- when elbows are in line with your torso, pause and hold the contraction in your mid back for 5 full seconds 
- release the weight with control back towards the ground below you

Bat Row

Rep Count: 30R 
*10R wide + 10R mid + 10R narrow
Tempo: steady 
Modification: dumbbell curls [wide, mid, narrow]

Set Up: 
- grip the ez bar with a wide grip [wider than shoulder width] 
- stand with your feet together, toes forward
- squeeze your glutes, pull your belly button to spine, and brace
- keep your elbows pinned to your sides
- pin your shoulders back and down and stay in this upright position 

Execution: 
- keep elbows pinned and lift the ez bar to curl it towards your chest
- contract your biceps at the top of the rep 
- release the bar with control until your arms are extended again 
- complete 10R with wider than shoulder width grip, quickly move to a shoulder width/mid grip position and complete 10R more, finally switch to a closer than shoulder width grip and complete 10R more
- keep elbows pinned

EZ Bar Curls

Triset

Rep Range: 6-8R
Tempo: 4 second eccentric
Modification: flat bench or floor pullover

Set Up: 
- grip a dumbbell in both hands, overlap your palms and create a triangle for the head of the dumbbell to sit in between
- position yourself on the decline bench 
- lie back and pin your mid back to the bench
- squeeze your glutes, pull belly button to spine and brace
- extend your arms holding the dumbbell and position it over your chest 
- keep a slight bend in your arms, contract your lats and use them to control the movement

Execution: 
- use a 4 second eccentric to lower the dumbbell back behind your head towards the ground
- stretch through your lats as you lower the dumbbell 
- use your lats and core to pull the dumbbell back up and over your chest 
- contract your lats and core at the top of the rep

Decline Bench Dumbbell Pullover

Rep Range: 10-12R 
*5-6R bent to straight + 5-6R straight to bent leg
Tempo: steady 
Modification: use the forearm supported machine or complete these lying on the ground 

Set Up: 
- use a chair or bench to reach the bar
- grip the bar with a pronated grip, shoulder width apart
- allow your body to hang down from the bar in a hollow position- toes slightly in front of your torso
- point your toes, squeeze your glutes, pull belly button to spine, and brace 
- contract your lats and point your armpits forward
- keep full body stiffness in this position
- keep legs pinned together 

Execution: 
- use your core to bend your legs and lift them towards your chest
- when your knees are at hip level extend your legs into a straight leg position 
- lower your legs back towards the ground with control 
- complete 5-6R this way before reversing the movement and raising with straight legs and moving into a bent leg position before extending legs towards the ground again

Hanging Leg Raise [5-6R each way]

Rep Range: FAILURE
Tempo: steady 
Modification: banded lat pulldown

*begin with a weight you know you can achieve with good form for at least 5R

Set Up: 
- attach the close grip handle to the lat pulldown cable
- grip the handle with a neutral grip 
- squeeze your glutes, pull belly button to spine, and brace
- pull the cable and sit your glutes on the edge of the bench
- lift your heels off the ground and drive your knees into the pads of the seat
- keep a neutral spine and lean your torso back just slightly 
- extend your arms towards the direction of the cable 

Execution: 
- depress your scapula and bend your arms to pull the cable 
- pull the handle towards your chest, squeeze your elbows in close by your sides
- contract your lats
- release the cable with control and extend your arms towards the cable again 
- complete as many reps as you can with good form before dropping to the next lowest weight
- continue until you reach failure

Burnout: Close Grip Pulldown Rack Run

3/21 Back, Biceps, Core

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

Jennifer

6/16 Quads, Glutes

Jessica

6/15 Shoulders, Arms

Really loved the trap bar grip on the stiff legs, hit soooo right ❤️‍🔥

Megan

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

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 🔥

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)

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 🥰❤️‍🔥

3/21 Back, Biceps, Core

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