Name: Playbook - Sam Sweeney - 4/30 Back, Biceps
Uploaded: 2026-06-17T00:04:42.650Z
Duration: 75 min
Description: 4/30 Back, Biceps

Louise

Kody Young

I’m toast after that one. Left Hand injured and couldn’t finish last deadlift. 🫠

Dedra

Audry

Love back day. Gains this split are crazy 🔥💪

Katie

Kirsty

Megan

Michelle 

Marta

Mohammed

Kimmy

This split is definitely one of my favs yet

Samantha

Bethany

Molly

It's great to be back after a 29-day recovery from being sick.

April

Not my best workout. Had to
Drop appt of weight and shorten reps. Feeling off, tired and very weak today

Sherry

JulieAnn

Porchia

Rachel

Holly Molly…deadlifts for dayszzzz but that triset was 🔥. Thank you 🙏

Lorena

Mike

Mia Arrowsmith

Aubrey Blanchard

Regina

Tasha

Back and biceps day… always my favorite 💪🏼

Kimberly R

Happy Wednesday! 

Week 3 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. Close Grip Lat Pulldowns: 5S/10-12R 

4. Single Arm Cable Preacher Curls:3-4S/6-10R

5a. Standing Hammer Curls: 3S/20R
5b. Incline (recline) Alternating Kettlebell Curls: 3S/10-12R total
5c. Chest Supported Dumbbell Row: 3S/30 seconds 

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

4/30 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: 10-12R
Tempo: quick, steady
Modification: banded lat pulldowns or dumbbell pullovers

Target Muscle Groups: lats

Set Up:
- attach the close grip handle to the lat pulldown cable
- grip each side of the handle with a neutral grip 
- extend your arms overhead and sit on the end of the seat
- press your knees up into the pads
- drive your ribs down and brace
- point your armpits forward

Execution: 
- depress your scapula
- bend your arms and pull the handle towards your chest
- drive your elbows towards the ground and squeeze them in by your sides
- contract your lats
- extend your arms overhead again with control 
- keep your traps down and shoulders back as you pull the bar

Close Grip Lat Pulldowns

Rep Range: 6-10R each side
Tempo: steady 
Modification: incline bench single arm hammer grip preacher curls

Target muscle group: biceps

Set Up: 
- use no handle attachment and position one side of the cable low
- position a low incline bench in front of the cable, seat facing the cable 
- grip the knob of the cable with one hand, neutral grip 
- extend your arm and pull the cable as you step back behind the end of the bench, facing the cable
- stagger your stance
- hook your arm over the end of the bench
- press your arm into the bench from armpit to elbow
- keep your elbow glued to the bench directly below your delt
- extend your arm towards the cable, keep your elbow/tricep glued to the bench 
- pin your traps down, shoulders back 

Execution: 
- drive your elbow into the pad of the bench 
- curl the knob of the cable towards your front delt, lead with your thumb
- contract your bicep
- extend your arm and lower the cable with control 
- be sure to fully extend your arm between reps

Single Arm Cable Hammer Grip Preacher Curls

Rep Range: 20R
Tempo: steady

Target muscle group: biceps

Set Up: 
- grip a dumbbell in each hand, hammer grip 
- stand with feet hip width apart, toes forward
- extend your arms down by your sides, pin your elbows in close by your sides
- squeeze your glutes, set a neutral pelvis position 
- pin your traps down, shoulders back 

Execution: 
- squeeze your elbows into your sides and curl the dumbbells towards your front delts on either side
- contract your biceps
- keep elbows by your sides and extend your arms down towards the ground again with control

Standing Hammer Curls

Rep Count: 10-12R total 
Tempo: steady
*sub dumbbells for kettlebells

Target muscle group: biceps 

Set Up: 
- set your bench to a ~45 degree incline
- grip a kettlebell (or dumbbell) in each hand, supinated grip 
- sit on the incline bench, press your back into the bench, plant your feet on the ground
- extend your arms down so your kettlebells hang down directly below your delts, slightly behind your torso 
- keep your elbows pinned behind your torso
- tuck your ribs down 

Execution: 
- keep one arm extended
- bend your other arm and curl the kettlebell towards your chest on one side
- contract your bicep
- keep elbow in place slightly behind your torso and extend your arm towards the ground again with control 
- alternate each arm, each rep
- keep traps down, shoulders back

Incline (recline) Alternating Kettlebell Curls

Time: 30 seconds
Tempo: steady 

Target muscle group: mid/high back 

Set Up: 
- set your bench to a ~45 degree incline
- grip a dumbbell in each hand, neutral grip 
- straddle the seat of the bench 
- press your torso into the back pad of the bench 
- allow your arms to hang down on either side of the bench 
- squeeze your glutes, set a neutral pelvis, and drive your hips into the bench 
- tuck your chin, keep a neutral head, neck, and spine

Execution: 
- retract your scapula
- bend your arms and drive your elbows towards your hips on either side
- squeeze your elbows in by your sides and contract your mid/high back 
- extend your arms and lower the dumbbells towards the ground again with control

Chest Supported Dumbbell Rows

Tri 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)

4/30 Back, Biceps

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

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

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!

4/30 Back, Biceps

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