Name: Playbook - Sam Sweeney - 5/14 Back, Biceps- DELOAD WEEK
Uploaded: 2026-06-17T00:04:42.600Z
Duration: 75 min
Description: 5/14 Back, Biceps- DELOAD WEEK

Audry

Absolute best back and bicep basics!!! Feeling amazing and definitely saving this one. With Sam, even deload workouts slay 💕

Megan

Michelle 

Kimberly R

Katie

Kimmy

Lorena

Brandi

👏🏽👏🏽👏🏽👏🏽👏🏽👏🏽

JulieAnn

Steph

This reload is serving me!! I need a reminder to take a break and hit always go go go

Don't ask me to pick anything up the rest of the day 🤪🥵🥰

Regina

needed this deload week more than I realized

Tasha

Happy Wednesday! 

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;

Strength Training: 
1. Primary: Barbell Deadlifts: 3-5S/1R 
*60 seconds rest*
RPE of 5-6 or 50-60% of 1rm 

2. Seated Close Grip Cable Row: 3S/6-10R 

4. Wide Lat Pulldown: 3S/8-12R 

5. Standing Dumbbell Curls: 3S/12-15R 

6. Single Arm Seated Hammer Curls: 2S/12-15R each side

5/14 Training Day Overview

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: 6-10R
Tempo: quick, steady
Modification: dumbbell bent over rows

Target Muscle Groups: back, lats 

Set Up: 
- sit on the cable row bench 
- extend your arms forward, grip the close grip handle with a neutral grip 
- bend your legs slightly and plant your feet on the platforms in front of you
- keep a tall torso
- pin your traps down, shoulders back 

Execution: 
- retract your scapula
- bend your arms and pull the bar to your chest
- squeeze your elbows by your sides
- contract your lats, mid back 
- extend your arms forward again with control

Seated Close Grip Cable Row

Rep Range: 8-12R 
Tempo: steady 
Modification: banded lat pulldowns

Target muscle group: back, lats

Set Up: 
- grip the pull down bar with a wider than shoulder width, pronated grip
- sit on the seat, lift your heels and drive your knees up into the pad
- lean your torso back slightly so your chest is facing the bar
- drive your ribs down 
- hold tension in your lats, think about breaking the bar in half 
- keep traps down, shoulders back 

Execution: 
- depress your scapula
- bend your arms and drive your elbows towards the ground
- pull the bar to your chest and contract your lats
- extend your arms overhead again with control

Wide Lat Pulldowns

Rep Range: 12-15R 
Tempo: steady, touch and go
 
Target muscle group: biceps

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

Execution: 
- bend your arms and curl the dumbbells towards your chest on either side
- contract your biceps at the top of the rep 
- extend your arms and lower the dumbbells towards the ground again with control

Standing Dumbbell Curls

Rep Range: 12-15R each side
Tempo: steady 

Target muscle group: biceps

Set Up: 
- grip a dumbbell in one hand, hammer grip 
- sit on a bench, press your back into the pad, plant your feet on the ground
- extend your arm down by your side, pin your elbow close by your side
- sit tall, pin traps down, shoulders back 

Execution: 
- dig your elbow into your side
- bend your arm and curl the dumbbell towards your front delt
- contract your bicep
- extend your arm and lower the dumbbell with control

Seated Single Arm Hammer Curls

5/14 Back, Biceps- DELOAD WEEK

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

Porchia

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 💀🫠

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!

5/14 Back, Biceps- DELOAD WEEK

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