Name: Playbook - Sam Sweeney - 3/7 Back, Biceps, Core
Uploaded: 2026-06-17T00:04:46.295Z
Duration: 75 min
Description: 3/7 Back, Biceps, Core

Wow that was phenomenal 🤯 Loved that one from start to finish!

Kody Young

Those plank rows were such a fun challenge and really made me focus on my form and stability!

Megan

Kathryn Whitten

Great workout! Had to do everything but deadlifts! We only have one rack in our gym! Pissed! Oh well!🥸😞🤬

Donalee

Chin ups still a struggle for me but working on it slowly 🔥

Where should the mind muscle connection be on the deadlifts? I’m normally focused on my hamstrings but this is back day so I’m not sure where to set my focus to

Ashley

Katie

yangBAE

Dominique

Kimmy

Audry

The banded ab pullover sit ips make my abs burn 🔥!

Alicia Heier

My abs are always so sore from the banded Pullover situps! 🔥 Soo good!

Great workout as usual. Love the core at the end. 🔥

Dedra

Great back day. Hit a PR in deadlifts 🥲

Deja

PR’d on conventional deadlifts at 150!!!!

Kelsey

Chin ups were so hard today 🥵, but hit a PR on my deadlift 😛

Amie

Mia Arrowsmith

Brandi

Jordan

Tiffany

NATASHA

Helena

Nyakeh

Maria Zenz

April

Janelle

Kayla

Isadora

Its a deload for me right now but the movements feel good

Back day is getting better!  Chin-ups - not so much.  🤪

Loved the plank rows and the ab finisher!

Heather

Porchia

Susanne

Allie

Rebecca

Mike

Kristie

Jamie

Happy Tuesday!

Week 4 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

Compound Set: 
3a. Incline Plank Single Arm Row: 3S/10-12R each side 
3b. Floor Cable Rope High Row [supinated]: 3S/12-15R [3 second pause at the top] 

4. Wide Lat Pulldown: 5S/10R 

Compound Set: 
5a. Single Arm Preacher Curl: 3S/6-8R each side [3 second slow eccentric] 
5b. Seated Cable Recline Hammer Curls: 3S/10-12R [3 second slow eccentric]

6. Banded Pullover Sit Up: 2S/60 seconds

3/7 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: 10-12R each side 
Tempo: steady 
Modification: bench supported single arm row

Set Up: 
- grip a dumbbell in one hand, neutral grip 
- stand facing the bench
- bend forward and plant one hand on the edge of the bench
- step your feet back into an incline plank position 
- hold the dumbbell in the other hand, positioned directly below your shoulder 
- squeeze your glutes, pull your belly button to spine and brace
- tuck your chin and keep a neutral head, neck, and spine 
- hold the brace in your core and keep a flat back 

Execution: 
- retract your scapula and bend your arm 
- drive your elbow towards your hip and squeeze it in close to your side as you row the dumbbell 
- contract your lat/mid back 
- release the dumbbell with control and lower it back down towards the ground 
- complete all reps on one side before moving to the next
- keep your hips down and in a straight line with your torso and lower body

Incline Plank Single Arm Row

Rep Range: 12-15R
Tempo: 3 second pause at the top 
Modification: banded supinated grip high row

Set Up: 
- attach the rope to one side of the cable, position the cable high 
- step in front of the cable, face the cable 
- grip the rope with a slightly supinated grip, pinkies together
- step back 1-3 steps and sit on the ground 
- extend your arms towards the cable
- pull belly button to spine and drive your ribs down to brace 
- lift your chest and face it towards the cable 
- keep a neutral head, neck, spine 

Execution: 
- retract your scapula and pull the cable towards your chest
- row your elbows at a ~45 degree angle to your torso 
- contract your mid back/lats and hold for 3 seconds 
- release the cable with control and extend your arms back towards the cable again

Floor Cable Row High Row

Compound Set

Rep Count: 10R
Tempo: steady 
Modification: banded wide lat pulldown 

Set Up: 
- attach a lat pulldown bar to the cable machine 
- grip the bar with a wide grip, wider than 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 close 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

Wide Lat Pulldown

Rep Range: 6-8R each side 
Tempo: 3 second slow eccentric 
Modification: dumbbell preacher curl 

Set Up: 
- load the preacher curl with appropriate weight 
- step behind the seat, sit or stand and lean your chest into the pad
- hook one arm over the pad, connect your arm from elbow to armpit
- grip the handle with a slightly supinated grip 
- face your chest out, away from the pad
- pull your shoulder back, pin it down 

Execution: 
- dig your tricep into the pad and pull the handle
- curl the handle towards your shoulder
- contract your bicep at the top of the rep 
- use a 3 second eccentric to lower the weight with control 
- make sure your arm is fully extended at the bottom of the rep
- complete all reps on one side before moving to the next

Single Arm Preacher Curl

Rep Range: 10-12R 
Tempo: 3 second slow eccentric 
Modification: dumbbell recline hammer curl 

Set Up: 
- use no attachments on the seated double cable row bench 
- face away from the cables and grip the knob on each side with a hammer grip
- step forward and sit on the bench 
- plant your feet on the ground 
- squeeze the bench with your legs, pull your belly button to spine, drive your ribs down and brace
- keep a neutral spine, lean your chest forward and allow the cable to pull your arms back behind your torso
- pin your elbows behind your torso

Execution: 
- keep your elbows pinned behind your shoulders 
- lead with your thumbs and curl the cables towards your front delts
- contract your biceps
- use a 3 second eccentric to release the cable with control until your arms are extended straight behind you again  
- keep your shoulders and traps down 
- keep elbows pinned

Seated Cable Recline Hammer Curls

Time: 60 seconds
Tempo: steady 
Modification: no band, or banded pullover crunch

Set Up: 
- loop a large loop band low around a rack or machine 
- step in front of the band and face away 
- lie on the ground in a supine position
*pin a heavy weight between your feet for assistance 
- reach back behind your head and grip the band with a pronated grip, shoulder width apart or slightly wider
- squeeze your glutes, pull belly button to spine, and tuck your ribs to brace
- tuck your chin and keep a neutral spine 
- keep arms straight 

Execution: 
- use your lats to pull the band over your head 
- allow your core to lift your torso off the ground and drive the band straight forward as you sit all the way up 
- contract your core and lats at the top 
- lower your back to the ground again
- simultaneously lower the band back behind your head again
- keep a steady pace

Banded Pullover Sit Up

3/7 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 ❤️‍🔥

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

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!!

3/7 Back, Biceps, Core

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