Name: Playbook - Sam Sweeney - 4/23 Back, Biceps
Uploaded: 2026-06-17T00:04:42.676Z
Duration: 75 min
Description: 4/23 Back, Biceps

Abby

Love love love back day. Miss doing pull ups but glad to see some deadlifts in here. Feeling strong and seeing some gains.

Dedra

Kody Young

Audry

Jude

Really love the bench support in preacher curls and spider curls. I really feel I get the most out of the bicep work 💪🥰

Megan

Michelle 

Really not liking this. I’m finishing these work outs in 40 mins. Also deadlifts shouldn’t be the back exercise……I’m having to add other exercises to get a decent work out for my back. Please make some changes

Mohammed

Sara

Can’t say enough how fantastic this split is! 🙌🏼 🙌🏼 🙌🏼 🔥🔥🔥

Mia Arrowsmith

Jennifer

Elizabeth Bacik

Christina

Elaine

Molly

Loveee loveeee loveee it 👏🏽👏🏽

JulieAnn

Porchia

Just doesn’t get better than heavy dads and blown up biceps. 😂

Amie

Loving this split!  Wish there was a little more back today.

🔥🔥🔥 biceps are on fire !! That superset

Marta

Jacquelyn Reiser

Whoaaaazzzers. I loved every set. Thank you 🙏

Lorena

Mike

Regina

Such a great combo today 👏🏼👏🏼👏🏼👏🏼

Megan Laudick

Kimmy

Nyakeh

Tasha

Samantha

Favorite day of the week…. Love back day!!! ❤️

Kimberly R

Ruby Smith

Happy Wednesday! 

Week 2 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. Machine Reverse Fly: 5S/12-15R (no pause at the top)

4. Single Arm Cable Curls (facing away-fat grip): 4S/15-20R each side

5a. Machine Preacher Curls: 3S/6-8R (3 second eccentric)
5b. Dumbbell Hammer Grip Spider Curls (drop set): 3S/10R drop 10R 

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

4/23 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: 12-15R
Tempo: quick, steady
Modification: chest supported/incline bench dumbbell reverse fly 

Target Muscle Groups: lats, mid/high back

Set Up:
- sit on the seat of the reverse fly machine
- press your chest into the pad, plant your feet on the ground
- extend your arms straight out in front of you and grip the handles of the machine with a neutral grip 
- pin a slight bend in your elbows
- keep wrists pinned straight 

Execution: 
- lead with your elbows, retract your scapula, and pull the handles back and out to each side
- contract your mid, high back, and lats at the top of the rep 
- lower the handles in front of you again, back to the start position 
- keep traps down, shoulders back

Machine Reverse Fly

Rep Range: 15-20R each side
Tempo: steady 
Modification: incline bench single arm dumbbell curls 

Target muscle group: biceps

Set Up: 
- attach a single arm handle to one side of the cable and position it low 
*optional to use a fat grip attachment
- grip the handle with one hand, supinated grip
- face away from the cable, step 2-3 steps forward
- stagger your stance
- squeeze your glutes, set a neutral pelvis position 
- pin your traps down, shoulders back 
- extend your arm back towards the cable, pin your elbow behind your torso 

Execution: 
- bend your arm and curl the handle towards your front delt
- contract your bicep at the top 
- keep elbow pinned and extend your arm back behind you again 
- be sure to fully extend your arm between reps
- keep traps down, do not shrug the weight up as you curl

Single Arm Cable Bicep Curls (facing away- fat grip

Rep Range: 6-8R
Tempo: 3 second eccentric 
Modification: dumbbell concentration curls (elbows supported)

Target muscle group: biceps

Set Up: 
- position yourself behind the preacher curl machine pad
- hook your arms over the pad, pin your arms to the pad from armpits to elbows 
- extend your arms and grip the handle with a supinated grip 
- keep your triceps glued to the pad
- pull your traps down and pin your shoulders back 

Execution: 
- drive your elbows into the pad
- bend your arms and curl the handle towards your chest
- contract your biceps
- keep elbows glued to the pad and extend your arms
- lower the handle away from you again 
- be sure to fully extend your arms between reps
- keep elbows pinned directly below your delts

Machine Preacher Curls

Rep Count: 10R drop 10R
*drop the weight by 20-50%
Tempo: steady

Target muscle group: biceps 

Set Up: 
- set your bench to a ~45-60 degree incline
- grip a dumbbell in each hand, hammer grip 
- straddle the seat, press your chest into the pad
- extend your arms over the end of the bench 
- pin your elbows under your delts
- squeeze your glutes, push your hips into the bench 
- pull your traps down and pin shoulders back 

Execution: 
- bend your arms and curl the dumbbells towards your front delts
- contract your biceps
- keep elbows below your delts and extend your arms 
- lower the dumbbells towards the ground again with control 
- be sure to fully extend your arms between each rep

Dumbbell Hammer Grip Spider Curls (drop set)

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)

4/23 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

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

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

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

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)

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!

4/23 Back, Biceps

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