Name: Playbook - Sam Sweeney - 3/28 Back, Rear Delts, Triceps
Uploaded: 2026-06-17T00:04:46.190Z
Duration: 70 min
Description: 3/28 Back, Rear Delts, Triceps

Didn’t love this one. We’ll see next time now that I know my set ups.

Carmen

Amie

Probably my favorite back day I’ve ever had!! Really excited to give rear delts their own day (one of my biggest things I’m working on getting stronger). I honestly think this is going to be my favorite split yet!

Megan

Really loving the new split so far! I appreciate the shorter but super effective workouts. I woke up a little late, did warm ups, activation, workout AND still had time to stretch afterwards! 💃

yangBAE

Francesca

Becky

Judith Harris

April

Darrien

Rebecca

Jess

Norma

Katie

Marla Sagatelian

How do you keep the cables from crossing and snagging your hair?

Noel

Ninia

Amazing workout! Had me sweating and the 8 sets had me on fire 🔥

Amanda Giles

That felt so good, and I’m stoked for emphasis on rear delts!

Audry

Sinduja

Libby

Alicia Heier

Annie

Jemme

Insane back day! I had a pump from idk where lol! I think I’m gonna fall in love with this split!

DeAnna

Oh boy… showing me my weaknesses on that one

Julie

Cassie

Kelsey

Sharon

Jamie

Maria Zenz

Patty

Ginna

Jordan

Cori

Anna Claire

Carrie Feather

Loved the pace! The seated superset was much harder than I anticipated and I really had to drop the weight. I was also pleasantly surprised that I was able to use more weight for the pulldowns that I had expected.

Sara

Keri

Brandi

Tiffany

Lacey

Channing

Interesting new split. I’m excited to see where it goes in a few weeks!! 💪🏻

Jessica

Happy Tuesday!

Goal of the split: To build starting strength, momentum from a dead stopped position, in primary movements with a heavy focus on lower body strength and glute growth.

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]

*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, Rear Delts, Triceps: 

Pre Training Warm Up and Mobility: 
*Choose one Upper body routine from the “Warm up and Activation” bubble in the app to complete as your warm up.

Strength Training: 

1. Activation: Cable Rope Facepulls: 2S/30R 

2. Dead Start Barbell Pin Row: 4S/6-8R 
[complete 1-2 warm up sets to get comfortable before loading- begin at a manageable weight and build over your sets]

3. Lat Pulldowns: 8S/6-8R 
[begin with a manageable weight for 8R, increase weight each set for your first 3-4 sets. Work up to a heavy 6R on your 4th set. Decrease weight each set back to your start weight on sets 5-8]

Compound Set: 
4a. Double Cable Rear Delt Lateral Extensions: 3S/16-20R 
4b. Double Cable Tricep Overhead Extensions: 3S/8-10R

Superset: 
5a. Incline Bench Dumbbell T Raise: 3S/15R [15 second hold at the top of your final rep, each set] 
5b. Incline Bench Dumbbell Kickback: 3S/15R [15 second hold at the top of your final rep, each set]

3/28 Training Day Overview

Rep Count: 30R
Tempo: steady 
Modification: banded facepull

Set Up:
- attach the cable rope and position it high
- step in front of the cable, face the cable
- grip the rope with a pronated grip 
- step away from the cable, extend your arms towards the cable
- squeeze your glutes, pull belly button to spine and brace 
- keep a neutral head, neck, and spine 

Execution:
- retract your scapula and bend your elbows as you pull the cable rope towards your face
- rip the rope apart at the top of the rep, elbows should be in line with or slightly below the height of your shoulders
- contract your rear delts, high/mid back
- release the cable with control and extend your arms back towards the cable again

Activation: Cable Rope Facepulls

Warm Up Sets: 1-2S
Rep Range: 8-10R
Tempo: explosive concentric
Modification: dumbbell bent over row

*if you do not have pins or safety bars on your rack you can stack boxes on either side of your barbell so your weight plates can sit on top of these platforms and create your start point. 

*play around with your positioning first, adjust your pins higher so you are in a less bent over position, taking strain off of your back. Ideally you will be able to work up to a fully bent over position. 

Set Up: 
- set the pins of the barbell rack to an appropriate height for you- anywhere from mid shin to knee level
*be sure to test this out with JUST THE BAR before adding load to make sure you can find the appropriate starting place for you. 
- position the barbell across the pins of the rack 
[only load the barbell when you feel prepared to do so] 
- step your feet underneath the barbell in a hip width stance [a comfortable stance for you], toes forward [I am standing on a plate to get appropriate ROM for me]
- squeeze your glutes, pull belly button to spine and brace
- tuck your chin, keep a neutral head, neck, and spine 
- push your hips back and bend your chest towards the ground
- extend your arms and grip each side of the bar with a pronated grip, slightly wider than shoulder width
- depress your scapula and contract your lats, think about breaking the bar in half
*be sure the bar is positioned below your chest

Execution: 
- retract your scapula and use explosive power to pull the bar off of the safety bars/pins
- drive your elbows towards your waist, at a 45 degree angle from your torso
- when elbows are in line with your back, contract your mid back 
- lower the bar back to the safety bars with control 
- come to a complete, dead stop before moving into the next rep 
- keep wrists straight throughout each rep

Primary: Dead Start Barbell Pin Row

Rep Count: 6-8R 
*begin with a manageable weight that you can hit for 8R. Add weight each set on your first 4 sets until you hit a heavy 6R. Decrease weight each set back to your start weight on your final 5-8 sets. 

Tempo: steady 
Modification: banded lat pulldown

*30-60 second rest

Set Up: 
- attach a lat pulldown bar to the cable machine 
- grip the bar with a shoulder width pronated grip
- sit on the edge of the seat
- drive your toes into the ground and press your knees up into the pads [flex your calves] 
- squeeze your glutes, pull belly button to spine and tuck your ribs down
- keep a neutral spine and lean your torso back just slightly so your chest faces the bar

Execution: 
- depress your scapula and drive your elbows straight down as you pull the bar towards your chest
- squeeze your elbows in by your sides
- contract your lats [wrists straight] 
- release the cable with control until your arms are fully extended towards the cable again 
- be sure to reset your scapula if needed, between reps

Lat Pulldown

Rep Range: 16-20R 
Tempo: steady 
Modification: banded rear delt extensions

Set Up: 
- use no attachments on each side of the double cable machine
- adjust each side of the cable above shoulder height
- grip the knobs of the cable on each side with the opposite hand, so the cables criss cross in the center
- step to the center of the cable 
- squeeze your glutes, pull belly button to spine and brace 
- extend your arms in front of you so your hands holding the cable are at eye sight level or just above 
- pin a very slight bend in your elbows 
- keep a neutral head, neck, and spine 

Execution: 
- keep your scap pinned and pull the cables out to your sides
- pull the cables so they are in line with and slightly below your rear delts
- contract your rear delts
- release the cables back to the center with control 
- keep your traps down

Double Cable Rear Delt Extensions

Rep Range: 8-10R 
Tempo: steady 
Modification: banded tricep overhad extensions

Set Up: 
- use no attachments on each side of the cable 
- position the cables low on each side 
- grip the knob of the cables with each hand
- lift the cables overhead and criss cross them behind your head
- squeeze your glutes, pull belly button to spine, tuck your ribs and brace 
- pin your elbows over your shoulders
- keep a neutral head, neck, and spine 

Execution: 
- lead with your pinkies, pull the cables and extend your arms overhead, and slightly out [following the direction of the cables]
- contract your triceps
- with elbows pinned, lower the cables with control  back behind your head, to your start position

Double Cable Overhead Tricep Extensions

Compound Set

Rep Count: 15R
Tempo: 15 second hold at the top of final rep, each set

Set Up: 
- set your bench to 45 degree incline 
- grip a dumbbell in each hand, supinated grip 
- straddle the bench with your legs, sit on the bench and tuck your feet behind your hips
- press your chest against the back of the bench
- extend your arms down from your shoulders, hands in line with your delts 
- squeeze glutes, pull belly button to spine and brace 
- keep your head, neck, spine neutral
- keep a very slight bend in your arms

Execution: 
- retract your scapula and lead with your thumbs, raise your arms out to your sides
- raise the dumbbells until your thumbs are in line with your rear delts
- contract your Rear Delts, high back
- lower your arms back down below your shoulders with control 
- on your final rep, hold at the top for 15 seconds

Incline Bench Dumbbell T Raise

Rep Count: 15R
Tempo: 15 second hold at the top of final rep each set

Set Up: 
- set your bench to 45 degrees 
- grip a dumbbell in each hand
- straddle the bench with your legs, plant your chest/hips against the back of the bench 
- squeeze your glutes, pull belly button to spine, and brace
- retract your scapula and bend your elbows behind your torso 
- squeeze your elbows in close to your sides and pin your elbows high, behind your torso
- tuck your chin, keep a neutral head, neck and spine

Execution: 
- with a neutral grip on the dumbbells extend your arms straight back 
- kick the dumbbells back until your arms are extended back behind your body
- contract your triceps 
- keep your elbows pinned and lower the dumbbells with control until your arms are bent at 90 degrees again 
- on the final rep hold your arms in the extended position and contract your triceps for 15 seconds

Incline Bench Dumbbell Tricep Kickbacks

3/28 Back, Rear Delts, Triceps

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

Porchia

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

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!!

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 🥰❤️‍🔥

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!

3/28 Back, Rear Delts, Triceps

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