Name: Playbook - Sam Sweeney - 4/22 Back and Core
Uploaded: 2026-06-17T00:04:47.748Z
Duration: 65 min
Description: 4/22 Back and Core

Joyce

Morgan

Em bhhgffffff

Really loved that side facing pulldown variation! Also, nothing hits those back muscles like supermans (so simple, yet so effective!!)

Megan

That giant set didn’t work for me. The bands were awkward. Reverse fly 👍
Have a good weekend!😎

Lisa

Mike

Michelle Correa

Lakshmi Neelesh Nimmagadda

Chey

Janelle

Burnouts are always something I think will be easy and then I’m like SHIT 😂😂😂

Audi

Tammy Quenneville

Shannon Smolinski 

That Superman burn out almost got me flying out of my garage gym. 😅
Awesome workout! 🙌👏

Mia Arrowsmith

Kimmy

Marilyn

Awesome! New Deadlift PR. Small compared to you all!  But good for me!

Michelle 

Gloria

The burnout at the end was harder that it looked at first, especially after that killer workout💀

Sara

Omg!! Loved this one!  The tri-set at the end!! 🔥

300# deadlift came in hot today ! 🔥🔥 all thanks to sweendogg programming

Teagan

That last minute for the burnout 🔥 🥵

Steve

Wish I could have completed the whole thing. Nursing some sort of shoulder injury. Happy next week is a deload week. Hopefully I can rest up and get it better 🤞

Jenn

That burnout … I was fine until about 90s in…😂

Alli

Those banded pullovers are a new favorite of mine! Killer workout- as always! 👌🏽

Olivia Phillips

Happy Friday!

Hit the ‘start now’ button, and check out ‘exercise 1’ for the 4/22 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: 4S/3R [1-2 warm up sets] 

2. Deadlift: 1S/1 minute [AMRAP] 

3. Pull Ups: 3S/6R 

4. Pull Ups: 1S/1 minute [AMRAP]

Compound Set: 
5A. Close Grip Landmine Row: 4S/10-12R [2 second pause at the bottom and top of each rep] 
5B. Single Arm Side Facing Lat Pulldown: 4S/8-10R each side 

Triset: 
6A. Reverse Fly Machine 1.5R: 3S/8-10R 
6B. Single Arm Banded Plank Row: 3S/6-8R each side [1 second hold at the top of each rep]
6C. Banded Lying Pullover: 3S/15R 

Superman Burnout: 1S/2-3 minutes [30 seconds superman pulses, 30 second hold]

4/22 Training Day Overview

Warm Up Sets: 1-2
Rep Count: 3R
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.

Deadlift

Time: 1 minute AMRAP [as many reps as possible in 1 minute] 
Tempo: steady 
Modification: trap bar deadlift, dumbbell deadlift

*drop the weight you use by 50-60% of your last working set. 

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.

Rep Range: 6R 
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

Time: 1 minute AMRAP 
*as many reps as you can get in 1 minute
Tempo: steady
Modification: assisted/banded, eccentric pull ups, or jumping- or you can sub with an inverted row. 

*get as many as you can at a time, even if it’s one, hop down and back up taking short rests within the 1 minute.

*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.

Rep Range: 10-12R 
Tempo: 2 second pause at the bottom and top of each rep
Modification: bent over neutral grip dumbbell row 

*if you don’t have a landmine attachment you can wrap a towel or tennis ball around one end of your barbell and place it in the corner of a room.

Set Up: 
- set up the barbell in the landmine attachment. 
- use the close grip attachment and hook it underneath one end of the barbell. 
- straddle the bar with both legs and plant your feet firmly on the ground. 
- bend forward, keeping a neutral spine, and grip the close grip attachment with a neutral grip 
- pin yourself in the bent over position and begin with arms extended down, handle in line with the chest. 

Execution: 
- retract the scapula and drive your elbows towards your waist as you row the bar to your chest/just below the chest. 
- squeeze your elbows in tight to your sides. 
- contract the lats/mid back. 
- release the bar with control until arms are completely extended.
- keep your torsos from moving or swaying throughout, chest facing the ground.

Close Grip Landmine Row

Rep Range: 8-10R each side 
Tempo: steady 
Modification: side facing high banded lat pulldown

Set Up: 
- sit sideways on the lat pulldown bench. 
- plant your feet on the ground 
- reach overhead with the arm furthest from the cable and grip the handle with a pronated grip. 
- hang onto the cable with the other hand
- keep a neutral spine and lean your torso back ~45 degrees, hold this position 

Execution: 
- depress your scapula and pull the cable down and towards the outer side of your torso. 
- drive your elbow down and contract your lat at the top of the rep. 
- release the cable with control until your arm is fully extended again. 
- do all reps on one side before moving to the other side. 
- keep your torso in place throughout each rep.

Single Arm Side Facing Lat Pulldown

Compound Set

Rep Range: 8-10R [1R + .5R = 1 full rep]
Tempo: steady 
Modification: bent over or 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 to begin, hands should be slightly lower than the shoulders in the start position. 
- pin a slight bend in the elbows. 

Execution:
- retract the scapula and fly the weight back until the hands are in line with the rear delts. 
- contract the mid/high back. 
- release with control only .5 of the rep
- fly back into a full rep 
- release the weight with control back to the start position.

Reverse Fly Machine 1.5R

Rep Range: 6-8R each side 
Tempo: 2 second hold at the top of each rep. 
Modification: single arm superman lat row

Set Up: 
- loop a large loop back low around a rack
- face the rack, grip the band with one hand- neutral grip 
- back away from the rack enough to feel the tension of the band with your arm extended towards the rack. 
- get down into a low plank position on your forearms. 
- contract your glutes and quads and push your mid back through your scap to hold the brace. 
- take a wide stance in your legs for more stability. 
- one forearms should be planted on the ground, the other hand holding onto the band, reaching towards the rack. 

Execution: 
- start with your arm extended towards the rack 
- depress your scapula and pull the band towards you
- squeeze your elbow in close to your side and contract your lat 
- hold for 2 seconds
- release the band and extend your arm back to the start position. 
- keep your hips square to the ground and try to keep from shifting or moving too much. 
- do all reps on one side before moving to the other side.

Single Arm Banded Plank Row

Rep Count: 15R
Tempo: steady 
Modification: lying dumbbell pullover

Set Up: 
- attach a large loop band to a rack 
- position yourself on the ground in a supine position 
- make sure you are far enough away to feel tension from the band with y our arms extended over your hand [back towards the rack] 
- bend your knees and plant your feet
- extend your arms back and grip the band with both hands [shoulder width or wider]
- lock in the natural arch in your low back. 

Execution: 
- with a very slight bend in your elbows, pull the band over your chest  
- contract your lats. 
- release the band with control and allow your arms to extend back towards the rack.

Banded Lying Pullover

Triset

Time: 2-3 minutes total
Tempo: steady, hold
Modification: back extensions, or cut the time of each.

Set Up: 
- get on the ground in a prone position, chest down
- extend your arms and legs out

Execution: 
- for the first 30 seconds lift your chest and legs off the ground using your lower back/trunk. 
- contract your low back at the top of the rep
- lower your chest and legs back to the ground and continue with reps for 30 seconds. 
- after 30 seconds lift your chest and legs off the ground and hold this position for another 30 seconds. 
- make sure your trunk is working as a unit. Your low back should be the major working muscle group but your core includes both anterior and posterior, make sure to brace and hold safely [take breaks if needed]

Superman Burnout

4/22 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!

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!!

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

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!

4/22 Back and Core

Community

More workouts from Sam Sweeney