Name: Playbook - Sam Sweeney - 4/1 Back and Core
Uploaded: 2026-06-17T00:04:47.839Z
Duration: 65 min
Description: 4/1 Back and Core

Carmen

Ana lopez

Holy mackerel that was a fantastic back/core! Probably the best ever! 🦍

Kody Young

This was quite possibly the best back workout you have ever put together! 
Thank you!

Lisa

Those side to side straight arm pulldowns…beastly BURN 🔥 right there 💪💪💪

Megan

Mike

Loved this one!! Great back burner! 🔥🔥

Heather

first time i’ve ever been able to complete every rep of pull ups with no assistance!!😁

Jenna

Loving the added band movements! Please please please extend this split! 🤞🏻

Amanda Howell

Allie Caruso

I was super tired and sore today.  But I did it anyways. Super light weights but I got it done!!

Jean

A few workouts behind, but still showed up!  This was a good one💪🏽👊🏾

Kimmy

Kyla

Loved this workout.  Upped the weight on deadlift and may be ready for even more next time!

Cheri

My posterior chain feels so strong after this workout!

Alexandra VanHook

Love a good back and core workout 🔥👏🏼

Sharon

Audi

Anna Claire

JulieAnn

Francesca

Awesome variations on the lifts.
Really like the variety on your workouts!

Beau

Jane

Didn’t want to, but did it!” Anyways!!!

Keri

Mia Arrowsmith

Kayli

One of the best back days in a while 🔥🔥

Shannon Smolinski 

Gloria

Happy Friday! Pull-ups felt really heavy today but everything else felt great!

MELANIE

Yessi 🌻🖤

Emily

Megan Laudick

Went up in weights for my deadlift. Felt fabulous. All of your lift directions help so much!!

Jenn

Happy Friday!

Hit the ‘start now’ button, and check out ‘exercise 1’ for the 4/1 written training day overview. [there is no video]

Warm Up: foam roll, upper body warm up and activation routine B from, and/or 10-15 mins steady state cardio.

Back and Core: 

1. Deadlift: 5S/3-5R

2. Pull Ups: 4S/6-8R 

Compound Set: 
3A.  Banded Bent Over Dumbbell Row: 4S/6-8R [3 second eccentric]
3B. Side to Side Straight Bar Pulldown: 4S/10-12R each side [2 second hold at the top of each rep]

Compound Set: 
4A. Machine Reverse Fly: 3S/6-8R drop 10R [3 second eccentric on the first 6-8R, steady tempo on the last 10R]
4B. Seated Supinated Grip Cable Row: 3S/10-12R [1 second hold at the top of each rep] 

Compound Set: 
5A. Hollow Hold Kettlebell Pullover: 2-3S/6-10R
5B. Kettlebell Plank Pull Through: 2-3S/8-10R each side

4/1 Training Day Overview

Warm Up Sets: 1-2
Rep Count: 3-5R
Tempo: steady, power
Modification: trap bar deadlift, dumbbell deadlift

Set Up: 
 - load the bar with an appropriate weight for the rep count. 
- 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 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 (push) 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 the lats by depressing the 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 the torque snap your hips in and 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.

Deadlifts

Rep Range: 6-8R 
Tempo: steady, power
Modification: assisted or banded pull ups, or inverted rows. 

*feel free to use bands or assisted machine here. 

Set Up: 
- use a bench or chair to reach your hands up to the bar if needed
- grip the pull up bar with a pronated grip, just outside of shoulder width. 
- step each foot into the band (if you are using the band) and extend the legs and arms straight, hang from the bar. 
- squeeze your glutes and brace your core [“brace for a punch and create a “hollow” position]

Execution: 
- depress your scapula as you bend your arms and pull your chest to the bar. 
- as you pull yourself up, keep the elbows in front of the shoulders, think about breaking the pull up bar in half and use your lats to initiate the pull. 
- lower with control until arms are fully extended. 
- keep the wrists straight.

Pull Ups

Rep Range: 6-8R 
Tempo: 3 second eccentric 
Modification: no band.

Set Up: 
- lie a large loop band flat on the ground. 
- step on top of the band with both feet [the further apart your stance, the tighter the tension of the band]
- position a pair of dumbbells on the ground in front of you
- keep a neutral spine and bend forward. 
- reach for the band and loop each side of the band around the palms of your hands. 
- grip a dumbbell in each hand, neutral grip
- pin the band between the dumbbell and your palm on each side. 
- keep a slight bend in your knees and a neutral spine with your torso bent forward at a 45 degree angle. 

Execution: 
- drive your elbows back and out at a 45 degree angle from your torso and row your dumbbells up. 
- when your arms reach a 90 degree bend or even with your torso, contract your mid back 
- control the tension of the band and lower the dumbbells back towards the ground with control, use a 3 second eccentric
- arms extended towards the ground at the bottom of the rep. 
- be sure to position the band so you are able to feel tension from the band at the bottom of the rep. If you feel slack in the back as the weight lowers, move your stance a little wider.

Banded Dumbbell Bent Over Row

Rep Range: 10-12R each side 
Tempo 2 second pause at the top of each rep
Modification: banded side to side straight arm Pulldowns, alternating Superman lat rows [with bands or dumbbells]

Set Up: 
- connect the straight bar attachment to one side of the cable. 
- position the cable high
- face the cable and grip the straight with both hands, pronated grip. 
- step back away from the cable 2-3 steps. 
- keep a neutral spine and lean your torso forward at a 45 degree angle. 

Execution: 
- depress the scapula and pull one end of the straight bar towards your hip on one side. [arms should stay straight] 
- lean into the pull and contract your lat 
- release the bar with control until arms are fully extended towards the cable
- rotate your pulldown to the other side. 
- keep your chest facing forward. 
- control the pull from your lat.

Side to Side Straight Arm Pulldown

Compound Set

Rep Range: 6-8R drop 10R [drop the weight by 20-50% and continue reps]
Tempo: 3 second eccentric on the first 6-8 reps, steady tempo on the last 10 reps. 
Modification: chest supported dumbbell reverse fly.

Set Up: 
- position yourself on the reverse fly machine with your chest pressed against the pad of the machine. 
- grip with handles with a neutral grip, hands should be slightly lower than the shoulders in the start position. 
- pin a slight bend in the elbows. 

Execution:
- retract your scapula and fly the weight back until the hands are in line with the rear delts. 
- contract the mid/high back. 
- release the weight with control, use a 3 second eccentric on the first 6-8R- steady tempo on your drop set.

Machine Reverse Fly

Rep Range: 10-12R 
Tempo: 1 second hold at the top of each rep.  
Modification: supinated grip barbell pendlay row, or bent over supinated grip dumbbell rows.

Set Up: 
- attach the straight bar attachment to the seated cable machine. 
- set up on the seated cable machine, position your feet up on the platforms, lock in a slight bend in your knees. 
- grip the straight bar with a supinated grip, grip inside shoulder width. 
- keep a neutral spine and lean your torso forward, arms fully stretched towards the cable. 

Execution: 
- drive your elbows back towards your waist and pull the straight bar to your chest. 
- raise your torso until it is upright as you row, keep it one fluid movement. 
- retract your scap and think about sticking out your chest at the top of the rep, keep your ribs tucked. 
- contract your mid/high back and lower back. 
- release the straight bar with control and lower the torso back towards the cable. 
- arms should be fully extended forward at the bottom of the rep.

Seated Supinated Grip Cable Row [full rom]

Rep Range: 6-10R 
Tempo: steady 
Modification: raise your legs higher, or bend your knees.

*sub kettlebells for dumbbells

Set Up: 
- hold on to 2 kettlebells and position yourself on the ground in a supine position [chest up] 
- position the kettlebells over your chest, palms facing forward. 
- extend your legs
- fill the space between your low back and the ground by raising your legs and bracing your core. 
*raise your legs as high as needed in order to hold the brace throughout the set- fill the space

Execution: 
- keep your arms straight and slowly lower the kettlebells back behind your head. 
- extend your arms back and lower the kettlebells to tap the ground. [or simply lower the weight as far as you are able to control while keeping your back glued to the ground- should be a full stretch in your lats]
- lift the kettlebells back over your chest 
- contract your core and lats simultaneously.

Hollow Hold Kettlebell Pullover

Rep Range: 6-10R each side 
Tempo: steady 
Modification: high plank pull through, or drop to your knees [keep your hips down]

*sub kettlebell for dumbbell. 

Set Up: 
- position a kettlebell to one side of you
- get down on the ground in low or high plank position 
- push your mid back through your scapula, squeeze your glutes and contract your core to lock in a strong brace

Execution: 
- reach underneath your torso, across your body to grip the kettlebell on the opposite side.
- grab the kettlebell and drag or lift it to the same side. 
- place the forearm back on the ground and reach through with the other hand to grab the kettlebell and lift it to the other side. 
- alternate which side your pull through with each rep. 
- keep your hips square to the ground and use your core to control your stability.

Kettlebell Plank Pull Through

4/1 Back and Core

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

Porchia

Jennifer

6/16 Quads, Glutes

Audry

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 ♾️

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!

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

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

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

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!

4/1 Back and Core

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