Name: Playbook - Sam Sweeney - 4/6 Back, Biceps (sprints)
Uploaded: 2026-06-17T00:04:40.863Z
Duration: 75 min
Description: 4/6 Back, Biceps (sprints)

Karen Arce

Lats are on 🔥 I think I finally figured out the rhythm for running 💃 it was forever a struggle for me hahaha

I had a really tough day and didn’t want to finish with those splits but I’m so glad I did!!!

Molly

Megan

Nyakeh

Annie

Missy

BabyLuv

Marisol

Holy smokes. That was an unexpected burner 🔥🔥💪

Carol

Michelle 

Dani

Porchia

Jennifer

Katherine Maestas

Brittanie

JulieAnn

McKaela R

💪🏽💪🏽💪🏽💪🏽💪🏽🔥🔥🔥

Ruby Smith

awesome my back will be sore tomorrow.  a good sore

Tanja Whitworth

Marta

Lorena

Kayleigh B

Dare I say I might love these sprints 😅

Tiffany

Kimmy

Regina

Happy Monday! The bicep workout today was so brutal😅

Alexandra

Elaine Rondon

I love these sprints at the end though it’s interfering with my hair wash schedule 🤣

Bethany

Montana

Katie

Loving back and spring day! Made for Monday 💪

Sara

This new split 🥵. Loving the buy in and cash out additions.

Kimberly R

Happy Monday! 

Week 2 of 6 (week 7 deload)

Goal of Split: This is a hypertrophy driven split with strategically placed “buy-ins” and “cash-outs” to increase training density and introduce conditioning without interfering with primary muscle building adaptations. 

Pre Training Mobility and Warm Up: please 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 (sprint intervals): 

Warm Up: 
a. Banded Dislocates: 1-2S/10-20R
b. Banded Bent Forward Y Raise: 1-2S/10R

(Optional) Buy In: Jumping Scap Pull Ups: 2 minute AMRAP

1. Primary: Neutral Grip Lat Pulldown: 4S/8-12R 

2. Bent Over Alternating Corkscrew Dumbbell Row: 5S/12R total (w/ 2 second eccentric + iso hold on opposite side)

3a. Standing EZ Bar Curls: 3S/5R w/ 4 second pause at the top + 5R steady tempo
3b. Incline Hammer Curls: 3S/8-12R (4 second eccentric)

4a. Seated Cable Rope Lat Pulldowns: 2-3S/5R w/ 4 second hold at the top + 10R steady tempo
4b. Cable Rope Straight Arm Pulldown: 2-3S/8-10R (4 second eccentric)
4c. Rotating Zottman Curls: 2-3S/12-20R total 

(Optional) Cash Out: Sprint Intervals: 10 Rounds: 1 minute walk/1 minute sprint

Training Day Overview

Banded Dislocates

Banded Bent Forward Y Raise

Warm Up

Time: 2 minute AMRAP
*as many reps as you can in 2 minutes
Tempo: steady 
Modification: hanging scap raises or scap pulldowns with cable or band

Set Up: 
- stand directly below the pull up bar, arms by your sides
- keep gaze up at the bar 

Execution: 
- dip at your knees 
- swing your arms overhead
- extend legs and jump off of the ground
- reach hands to grip the bar, shoulder width apart
- hang from the bar
- drive your scapula down/depress your shoulder blades, lift your chest
- lower your scapula, release your grip
- land with soft knees on the ground under the bar again

(Optional) Buy In: Jumping Scap Pull Ups

Rep Range: 8-12R
Tempo: steady 
Modification: neutral grip (assisted) pull ups, or banded neutral grip pulldowns

Target muscle group: lats, back

Set Up: 
- sit on the end of the lat pulldown seat
- drive your knees up into the pads
- extend your arms overhead, grip the handles with a neutral grip 
- drive your ribs down, keep a neutral spine 
- lean your torso back so chest is up

Execution: 
- depress your scapula
- bend your arms, pull the handles and drive your elbows straight down 
- squeeze arms in close by your side
- contract your lats
- extend your arms and guide the cable back to the start position overhead
- keep traps down, shoulders back

Neutral Grip Lat Pulldowns

Rep Count: 12R total
Tempo: 2 second eccentric, iso hold on opposite arm 

Target muscle group: mid back, lats

Setup:
- grip a dumbbell in each hand, supinated grip to begin 
- stand with feet hip width apart
- bend your torso forward, slight bend in your knees, chest facing the ground 
- extend your arms down, hold dumbbells under your chest
- keep a flat back and a neutral head, neck, and spine

Execution: 
- bend both arms, pin your elbows by your sides, hold tension 
- extend one arm, lower the dumbbell towards the ground
- rotate your grip to pronated at the bottom of the rep
- retract your scapula, bend your arm again, and row the dumbbell to your side
- rotate your grip back to supinated and squeeze your elbow to your side
- hold this position while you alternate to the other arm

Bent Over Alternating Dumbbell Corkscrew Row

Rep Range: 5R w/ pause + 5R steady
Tempo: 4 second pause at the top of first 5 reps, steady tempo on final 5 reps
Modification: standing dumbbell curls

Target muscle group: biceps

Set Up: 
- grip the ez bar with a supinated grip, hip width apart
- extend your arms down, pin elbows by your sides, hold the bar in front of your torso
- pin your traps down, shoulders back

Execution: 
- bend your arms and curl the bar towards your chest
- contract your biceps
- extend your arms and lower the bar in front of you again

Standing Ez Bar Curls

Rep Range: 8-12R
Tempo: 4 second eccentric  

Target muscle group: biceps

Set Up: 
- set your bench to a ~45 degree incline 
- grip a dumbbell in each hand, hammer grip 
- sit on the bench, press your back into the pad
- extend your arms down, so they hang behind your torso
- pin your elbows under your shoulders

Execution: 
- bend your arms
- curl the dumbbells towards your chest on either side
- contract your biceps
- extend your arms and return the dumbbells to the start position

Recline Hammer Curls

Compound Set

Rep Range: 5R w/ pause + 10R steady
Tempo: 4 second pause at the top of first 5 reps, steady tempo on final 10 reps 
Modification: seated banded pulldown 

Target muscle group: lats, back

Set Up: 
- attach a rope to one side of the cable and position it high 
- step in front of the cable, facing the rope
- grip the ends of the rope with a neutral grip 
- extend your arms overhead and sit on the ground in front of the cable, below the rope
- bend your legs, plant your feet on the ground
- lean your torso back slightly, point chest towards the rope

Execution: 
- depress your scapula
- bend your arms and drive your elbows straight down, towards the ground
- pull the rope apart on either side of your chest
- squeeze elbows in by your sides
- contract your lats
- extend your arms and guide the cable overhead again

Seated Cable Rope Lat Pulldowns

Rep Range: 8-10R
Tempo: 4 second eccentric 
Modification: banded straight arm pulldown or dumbbell lat pullover

Target muscle group: lats, back

Set Up: 
- attach a rope to one side of the cable, position it high 
- step in front of the cable, facing the rope
- grip the ends of the rope with a neutral grip 
- extend your arms overhead and step away from the cable, 3-4 steps
- lean your torso forward slightly 

Execution: 
- depress your scapula, shove your shoulders down 
- pull the rope down, towards your hips on either side
- lift your chest slightly and contract your lats at the top of the rep
- guide the cable back to the start position overhead

Cable Rope Straight Arm Pulldown

Rep Range: 12-20R total 
Tempo: steady 

Target muscle group: biceps

Set Up: 
- grip a dumbbell in each hand, supinated grip 
- extend your arms down by your sides
- pin your traps down, shoulders back 
- keep elbows by your sides

Execution: 
- keep one arm extended down by your side
- bend your other arm, curl the dumbbell towards your shoulder on one side
- rotate your grip to pronated at the top of the rep
- extend your arm and lower the dumbbell by your side
- as you arm lowering the dumbbell on one side, begin rep on other arm
- keep the tempo steady, and rotating

Standing Rotating Zottman Curls

Triset

10-20 minutes (or whatever you have time for)

Walk

Sprint

(Optional) Cash Out: Sprint Intervals

4/6 Back, Biceps (sprints)

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

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

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

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!

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 🔥🔥💪

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)

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!

4/6 Back, Biceps (sprints)

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