Name: Playbook - Sam Sweeney - 4/16 Back, Biceps
Uploaded: 2026-06-17T00:04:42.701Z
Duration: 75 min
Description: 4/16 Back, Biceps

Bryden

Great back and biceps workout. Will be feeling those deadlifts tomorrow forsure. 🔥

Dedra

I love this new split,  I feel so strong!!! after the soreness goes away of course.

Ashanta

Marsha Ross

The constant tension sets of high reps after the primary movement are 🔥 🤩

Audry

Holy crap 1st day in the new split and already pushing us 🔥 loved this so much 🔥

All of the variation of grip and tempo in the bicep work was divine! Definitely saving as a favorite!!

Megan

I’m confused why this was all biceps and very little back?

Manon Tessier

Louise

Out of town in an OLD SCHOOL gym today.  Kinda fun!

Michelle 

Kimmy

Katrina

Morgan

Bradley

Marta

I LOVED today! Another dead lift and bicep day Sam….your winning me over my friend. ❤️

Amie

Elaine Rondon

This split is going to be killer 🥵🥵🥵

Stephanie

Samantha

Looooooved the deadlifts!!! I’m loving this split 🥵

Claudia

Lorena

Tanja Muždeka

Gloria

Ssshhhhheeeessshh 1st week soreness is so real!!!

Jodii

Bethany

Joanne Nichols

Porchia

Toughest upper body WOD in a while for me 🙌🏼👌

Aimee

This split is so great! It brings out the strong in me! 💪🏼 🙌🏼 🙏

Mia Arrowsmith

Jennifer

Absolutely loving this split! Probably my favorite so far

Shauna

Loving all the reps!  Except, on occasion I lose count 🙄.  All the reps!

Regina

I’m loving the mental and physical push of this split

Alexandra VanHook

Christina

I like having the back offsets at the end

Tasha

Katie

Kristen

Another amazing back and bicep day…my favorite day of the workout week.

Kimberly R

Happy Wednesday! 

Week 1 of 4 (week 5 deload) 

Pre Training Mobility and Warm Up: please utilize the programmed warm up and mobility movements included below or 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;

Warm Up/Mobility: 
1a. Ab Wheel Rollouts : 1-2S/6-10R 
1b. Back Extensions (weighted or bodyweight): 1-2S/15-20R

Strength Training: 
2. Primary: Barbell Deadlifts: 10S/1R 
*30 seconds rest*
RPE of 7-8.5

3. Wide Lat Pulldowns: 5S/20R (no pause at the top)

4. Single Arm Seated Hammer Curls: 4S/8-12R each side

5a. Standing Dumbbell Reverse Grip Curls: 3S/8-10R (3 second eccentric)
5b. Cable Straight Bar Curls (tempo change): 3S/10R w/ 2 second pause at the top + 10R steady tempo 

6. Primary Back Off Sets: Barbell Deadlifts: 2S/30 seconds amrap (as many reps as possible with good form)
RPE of 6/7 or ~50% of weight used for primary 1R singles

4/16 Training Day Overview

Rep Range: 6-10R
Tempo: steady
Modification: barbell rollout or plank walkout on feet or knees

Set Up: 
- grip each handle of the ab wheel
- get down in a tall kneeling position, plant the wheel on the ground
- keep your arms extended straight
- squeeze your glutes, set a neutral pelvis position 
- pull belly button to spine and set a strong brace, keep a stiff torso/trunk
- tuck your chin and slightly round your upper back 
- stack your shoulders over the ab wheel in the start position 

Execution: 
- keep arms straight and roll the wheel away from your legs and out in front of you
- extend your arms and stretch through your lats as you lower your torso towards the ground
- roll the wheel away only so far that you are able to keep tension in your lats, and hold a tight brace in your core (do not let your trunk lose stiffness- protect your lower back)
- keep arms straight and lift your torso away from the ground as you roll the wheel towards your legs
- contract your core at the top of the rep

Ab Wheel Rollout

Rep Range: 15-20R 
Tempo: steady 
Modification: supermans 

Set Up: 
- position yourself on the back extension machine so the pad of the machine is at hip level, feet low on the platform 
- drive your hips into the pad, squeeze your glutes and set a neutral pelvis position 
- lower your torso towards the ground so your head faces the ground
- bend your arms and tuck your hands behind your head
- tuck your ribs and hold a strong brace in your core/stiff trunk

Execution: 
- raise your torso away from the ground and into the upright position 
- contract your lower back/glutes at the top of the rep 
- lower your head towards the ground again

Back Extensions (weighted or bodyweight)

Warm Up

Rep Range: 1R
RPE 7-8.5 (70-85% of 1RM)
*30 seconds rest*
Tempo: power, steady 
Modification: barbell bent over row (if you prefer), or trap bar deadlift (be consistent in whatever primary movement you choose)

Target Muscle Groups: entire posterior chain- back, glutes, hamstrings [keep in mind this is a compound movement so you will be utilizing multiple muscle groups at once]

Set Up: 
 - load the bar with appropriate weight 
- stand behind the bar, position the bar so it is in line with/above “mid shoelace “
- take a hip width stance or slightly inside, toes forward (feel free to play around with stance, your mobility and anatomy 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
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral spine and hinge at your hips 
- 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 your hips
- sink your hips down and lift your chest so it is facing forward 
- 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 the bar reaches your knees, drive your hips in and extend your legs
(think about your knees externally rotating as you pull the bar, and push hips in> torque)
- raise your torso upright and lift the bar into the standing position
- contract your entire posterior chain and keep tight, make sure to reach full hip extension at the top of the rep, but don’t hyperextend through the low back
- reverse the movement and 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

Barbell Deadlifts

Rep Range: 15-20R
Tempo: quick, steady
Modification: banded lat pulldowns or dumbbell pullovers 

Target Muscle Groups: lats, mid back

Set Up:
- grip the pulldown bar with a wider than shoulder width, pronated grip
- extend your arms and sit on the end of the seat
- press your knees up into the pad
- pull belly button to spine and lean your torso back slightly
- think about breaking the bar in half to create in your last
- point armpits forward 

Execution:
- depress your scapula
- bend your arms and drive you elbows straight down towards the ground 
- pull the bar to your chest
- contract your lays
- extend your arms and return the bar into the overhead position

Wide Lat Pulldowns

Rep Range: 8-12R each side
Tempo: steady 

Target muscle group: biceps

Set Up: 
- grip a dumbbell in one hand, hammer grip
- sit on the seat of a bench, plant feet on the ground
- keep a tall and upright torso
- pin traps down, shoulders back 
- extend your arm holding the dumbbell down by your side
- pin your elbow by your side

Execution: 
- bend your arm and curl the dumbbell towards your front delt
- contract your bicep at the top of the rep 
- keep elbow in place and extend your arm as you lower the dumbbell towards the ground again 
- complete all reps on one side before moving to the next
- do not swing the dumbbell with each rep,  keep controlled 

Set Up:

Single Arm Seated Hammer Curls

Rep Range: 8-10R
Tempo: 3 second eccentric 

Target muscle group: biceps

Set Up: 
- grip a dumbbell in each hand, pronated grip
- plant feet on the ground, hip width apart, toes forward
- squeeze your glutes, set a neutral pelvis position
- keep a tall torso
- keep traps down, shoulders back
- extend your arms down by your sides
- pin wrists straight, hold tension in forearms

Execution: 
- keep elbows pinned by your sides
- bend your arms and curl the dumbbells towards your chest on either side
- contract your biceps, hold tension in your forearms
- extend your arms and lower the dumbbells towards the ground again with control 
- do not swing the dumbbells as you curl, keep controlled

Standing Dumbbell Reverse Grip Curls

Rep Count: 10R w/ pause at the top + 10R steady
Tempo: 2 second pause at the top of your first 10 reps, steady tempo on final 10R
Modification: standing dumbbell bicep curls, or banded bicep curls 

Target muscle group: biceps 

Set Up: 
- attach a straight bar to one side of the cable and position it low
- step in front of the cable, facing the bar
- plant your feet on the ground, hip width apart
- squeeze your glutes, set a neutral pelvis position 
- grip the bar with a supinated grip, just outside of hip width
- extend your arms and hold the bar down in front of your torso
- pin your traps down, shoulders back 
- keep a tall torso
- pin your wrists straight 

Execution: 
- keep elbows by your sides
- bend your arms and curl the bar towards your chest
- contract your biceps
- keep elbows in place and extend your arms as you lower the bar towards the ground
- be sure to fully extend your arms between each rep
- do not swing the bar up as you curl, keep controlled

Cable Straight Bar Bicep Curls (tempo change)

Compound Set

Time: 30 seconds AMRAP
RPE of 6/7 or ~50-60% of weight used for 1R singles
*amrap- as many reps as you can with good form
Tempo: steady, touch and go
Modification: use the same primary movement you chose at the start of the day

Target muscle group: entire posterior chain, back [compound muscle group]

Set Up: 
 - load the bar with appropriate weight 
- stand behind the bar, position the bar so it is in line with/above “mid shoelace “
- take a hip width stance or slightly inside, toes forward (feel free to play around with stance, your mobility and anatomy 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
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral spine and hinge at your hips 
- 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 your hips
- sink your hips down and lift your chest so it is facing forward 
- 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 the bar reaches your knees, drive your hips in and extend your legs
(think about your knees externally rotating as you pull the bar, and push hips in> torque)
- raise your torso upright and lift the bar into the standing position
- contract your entire posterior chain and keep tight, make sure to reach full hip extension at the top of the rep, but don’t hyperextend through the low back
- reverse the movement and 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

Barbell Deadlifts (back off sets)

4/16 Back, Biceps

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

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

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

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

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!!

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!

4/16 Back, Biceps

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