Name: Playbook - Sam Sweeney - 3/30 Back, Biceps (sprints) [NEW SPLIT!]
Uploaded: 2026-06-17T00:04:40.890Z
Duration: 75 min
Description: 3/30 Back, Biceps (sprints) [NEW SPLIT!]

1st day a few weeks late..IN LOVE😤 Your genius

Jill

Love the pull day pump and also getting my cardio in 🔥

So good! Combined triceps with today cause I’m on a 4 days a week plan! Worked great!!

Molly

Day 1 of the split and already liking it! Did better on the sprints than expected.

Kristin

Absolutely in love with this one already!

Megan

Man i hate sprints, but that cash out felt soooo good!! Fresh start…lets get it!

Stephanie

Nyakeh

Incredible workout. Love those different splits. Never bored training with you. Been following you all the way from Mauritius.

Rowena

Carol

Hailey

Excellent workout! I don’t love the tri-sets working out in a commercial gym though 🙃

Sarah

Nicole

Jennifer

Michelle 

Lindsey Williams

Cash out took all my money 😰😮‍💨

DeAnna

Love loved it!  Especially the sprints at the end!  🔥

Heather

Alexis

Karen Arce

Elaine Rondon

Jenna

Mayte

Loved day 1 of the new split ❤️❤️❤️

Marta

💪🏻💪🏻💪🏻💪🏻👌🏻🔥🔥🔥

Jessica

Steph

Chantal

Oooooouiii… I can already tell this split is going to be soooooo good. Thank you 🙏🏼

Lorena

First day of the new split and it already gave everything it was supposed to give 😮‍🔥 I got a feeling about this one

Porchia

GREAT START TO A NEW SPLIT 
🔥💪🏽🔥💪🏽

Ruby Smith

That was great!!! Excited for the new split.

Betty

Tiffany

Loved day one. Excited for the next few weeks.

Bradley

Darrien

Great finisher did a walk jog faster pace than normal I’ll build to a sprint great start to the week 💪🏼

Joanne Nichols

Brittany

Sam always knows just what my body needs 🙌🏼🔥 loved the cash out sprints

Morgan

Ember

Love/hate relationship with the walk/run part. Great finisher

Cori

Gisselle

Regina

This was SO good!!!!!!! Amped for this split

McKaela R

Happy Monday! 

Week 1 of 6 (week 7 deload)

Goal of Split: This is a hypertrophy driven split with strategically placed “buy-ins” and “cash-outs” to increase training density and introduce conditioning without interfering with primary muscle building adaptations. 

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.

Back, Biceps (sprint intervals): 

Warm Up: 
a. Banded Dislocates: 1-2S/10-20R
b. Banded Bent Forward Y Raise: 1-2S/10-20R

(Optional) Buy In: Jumping Scap Pull Ups: 2 minute AMRAP

1. Primary: Neutral Grip Lat Pulldown: 4S/8-12R 

2. Chest Supported Alternating Dumbbell Row: 5S/10R total (2 second pause at the top of each rep) 

3a. Cable Rope Bicep Curls: 3S/8-12R (3 second eccentric)
3b. Seated Bicep Curls: 3S/8-10R alternating (total) + 10R together 

4a. Wide Lat Pulldowns: 2-3S/15-20R
4b. Dumbbell Reverse Fly: 2-3S/8-10R
4c. Seated Dumbbell Concentration Curls: 2-3S/8-12R 

(Optional) Cash Out: Sprint Intervals: 10 Rounds: 1 minute walk/1 minute sprint

Training Day Overview

Banded Dislocates

Banded Bent Forward Y Raise

Warm Up

Time: 2 minute AMRAP
*as many reps as you can in 2 minutes
Tempo: steady 
Modification: hanging scap raises or scap pulldowns with cable or band

Set Up: 
- stand directly below the pull up bar, arms by your sides
- keep gaze up at the bar 

Execution: 
- dip at your knees 
- swing your arms overhead
- extend legs and jump off of the ground
- reach hands to grip the bar, shoulder width apart
- hang from the bar
- drive your scapula down/depress your shoulder blades, lift your chest
- lower your scapula, release your grip
- land with soft knees on the ground under the bar again

(Optional) Buy In: Jumping Scap Pull Ups

Rep Range: 8-12R
Tempo: steady 
Modification: neutral grip (assisted) pull ups, or banded neutral grip pulldowns

Target muscle group: lats, back

Set Up: 
- sit on the end of the lat pulldown seat
- drive your knees up into the pads
- extend your arms overhead, grip the handles with a neutral grip 
- drive your ribs down, keep a neutral spine 
- lean your torso back so chest is up

Execution: 
- depress your scapula
- bend your arms, pull the handles and drive your elbows straight down 
- squeeze arms in close by your side
- contract your lats
- extend your arms and guide the cable back to the start position overhead
- keep traps down, shoulders back

Neutral Grip Lat Pulldowns

Rep Count: 10R total
Tempo: 2 second pause at the top 

Target muscle group: mid back, lats

Setup:
- set your bench to a ~45-60 degree incline
- grip a dumbbell in either hand, neutral grip 
- straddle the seat of the bench, press your chest and hips into the bench
- extend your arms down on either side, dumbbells directly below your shoulders
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- retract your scapula
- bend your arms, drive your elbows towards your hips
- row the dumbbells to either side, squeeze your arms in close
- contract your mid back/lats
- extend your arms and return the dumbbells below your shoulders
- keep chest and hips glued to the bench

Chest Supported Alternating Dumbbell Row

Rep Range: 8-12R
Tempo: 3 second eccentric
Modification: standing dumbbell or banded hammer curls

Target muscle group: biceps

Set Up: 
- attach a rope and position the cable low
- step in front of the cable, facing the rope
- grip the ends of the rope with a neutral grip 
- extend your arms down, pin your elbows by your sides
- pin your traps down, shoulders back 

Execution: 
- dig your elbows into your sides
- bend your arms and curl the rope towards your chest
- contract your biceps
- keep elbows in place, extend your arms and return the rope to the start position

Cable Rope Bicep Curls

Rep Range: 8-10R total alternating + 8-10R together 
Tempo: steady 

Target muscle group: biceps

Set Up: 
- grip a dumbbell in each hand
- sit on a bench, extend your arms down by your sides
- pin elbows to your sides
- keep traps down, shoulders back 

Execution: 
- bend your arms and curl the dumbbells towards your chest on either side
- rotate your grip to supinated at the top
- contract your biceps
- extend your arms and lower the dumbbells towards the ground again 
- be sure to fully extend your arms between each rep

Seated Bicep Curls (alternating/together)

Compound Set

Rep Range: 15-20R
Tempo: steady 
Modification: assisted wide pull ups or banded wide lat pulldowns

Target muscle group: lats, back

Set Up: 
- attach a lat pulldown bar
- sit on the seat, press your knees up into the pads
- extend your arms overhead to grip the bar with a wider than shoulder width, pronated grip
- tuck your ribs down, lean your torso back slightly 
- keep a tall chest

Execution: 
- depress your scapula
- bend your elbows, drive them down towards your sides
- pull the bar to your chest
- contract your lats
- extend your arms and guide the bar overhead again with control 
- be sure to fully extend your arms between reps

Wide Lat Pulldowns

Rep Range: 8-10R
Tempo: steady 

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

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- stand with feet hip width apart
- push your hips back, slight bend in your knees, bend your torso forward so your chest faces the ground
- extend your arms down, palms facing in, dumbbells below your shoulders
- pin a slight bend in your elbows

Execution: 
- retract your scapula
- lift the dumbbells out to either side, in line with your shoulders
- contract your mid/high back and rear delts
- lower your arms down again and return dumbbells to the start position

Dumbbell Reverse Fly

Rep Range: 10-12R
Tempo: steady 

Target muscle group: biceps

Set Up: 
- grip a dumbbell in each hand
- sit on a bench, plant your feet on the ground, heels under your knees
- lean your torso forward, extend your arms down between your legs
- support your elbows on the insides of your knees on either side
- start with a neutral grip on dumbbells
- keep a flat back

Execution: 
- drive your elbows into your knees
- bend your arms and curl the dumbbells towards your chest
- rotate your grip to supinated at the top of the rep
- contract your biceps
- extend your arms and lower the dumbbells to the start position again 
- keep elbows glued to insides of your knees

Seated Dumbbell Concentration Curls

Triset

10-20 minutes (or whatever you have time for)

Walk

Sprint

(Optional) Cash Out: Sprint Intervals

3/30 Back, Biceps (sprints) [NEW SPLIT!]

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

6/16 Quads, Glutes

Audry

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

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

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

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

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 🔥🔥💪

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 💀🫠

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)

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 🥰❤️‍🔥

3/30 Back, Biceps (sprints) [NEW SPLIT!]

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