Name: Playbook - Sam Sweeney - 5/7 Back, Biceps
Uploaded: 2026-06-17T00:04:42.624Z
Duration: 75 min
Description: 5/7 Back, Biceps

Sarah

Audry

Katie

Love love LOVE the reverse grips for both back and biceps 🥰

Megan

Glad to be back after moving all week. Limited equipment but still great!

Kristin

Elianna

Two days behind, but still pushing through. 💪🏼🔥🔥🔥

Mia Arrowsmith

Kimmy

Loved this one and PR’d on dead’s 255

DeAnna

Rachel

Bree

Tasha

Deja

JulieAnn

Jessica

Omgeeee…trisets are so intense. I’m loving the challenge. Thank you 🙏

Lorena

😮‍💨😮‍💨😮‍💨😮‍💨😮‍💨

Megan Laudick

Regina

Jamie

Mike

Love love 👌🏾🔥 fire as lifts today

Porchia

Bradley

Samantha

Happy Wednesday! 

Week 4 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. [assisted/bodyweight/weighted] Wide Grip Pull Ups: 5S/6-10R 

4. Single Arm Supinated Grip Cable Rows: 3-4S/8-12R each side

5a. D Grip Cable Curls: 3S/10R drop 10R drop 10R
5b. Close Reverse Grip EZ Bar Curls: 3S/12-15R total
5c. Wide Grip EZ Bar Drag Curls: 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

5/7 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: 6-10R
Tempo: quick, steady
Modification: machine or band assisted, or sub for wide grip lat pulldowns

Target Muscle Groups: back, lats 
[please note; this is a compound movement so you will be utilizing multiple muscle groups at once]

*band or machine assisted, bodyweight, or weighted

Set Up: 
- use a bench or chair to reach your hands up to the bar if needed
- grip the pull up bar with a wide, pronated grip [thumbs wrapped under the bar] 
* [step each foot into the band (if you are using the band)]
- extend your legs and arms and allow your body to hang from the bar in a hollow position, feet slightly in front of your torso, or bend your legs and cross your feet behind you
- think about pointing your armpits forward- break the bar with your hands and contract your lats
- squeeze your glutes, pull belly button to spine and brace your core [‘brace for a punch’ and create a “hollow” position]
- keep a neutral head, neck, and spine
- control the movement through your lats

Execution: 
- depress your scapula 
- bend your elbows and think about driving them down into the ground
- pull your chest to meet the bar 
- as you pull yourself up, keep your elbows in front of your shoulders, think about breaking the pull up bar in half and use your lats to initiate the pull
- contract your lats/back when your chin is above the bar
- extend your arms and lower your body away from the bar with control
- be sure to fully extend your arms between reps, reset scapula 
- keep your wrists straight

Wide Grip Pull Ups (assisted/bodyweight/weighted)

Rep Range: 8-12R each side
Tempo: steady 
Modification: single arm supinated grip bent over dumbbell row

Target muscle group: back

Set Up: 
- sit on the bench of the cable row machine
- plant one foot on the platform in front of you (slight bend in your knee),  plant your other foot on the ground
- extend one arm forward, opposite arm from the foot planted on the platform in front of you
- grip the handle with a supinated grip 
- keep a tall and upright torso, neutral head, neck, and spine 
- pull belly button to spine, drive ribs down 
- pin traps down, shoulders back 

Execution: 
- retract your scapula
- bend your arm and drive your elbow towards your waist
- row your elbow to one side, squeeze your elbow in close by your side
- contract your lat/mid back 
- extend your arm forward again with control

Single Arm Supinated Grip Cable Row

Rep Range: 10R drop 10R drop 10R
*drop the weight by 20-50% 
Tempo: steady
Modification: grip the ends of a straight bar or wide hammer grip curls with dumbbells 

Target muscle group: biceps

Set Up: 
- attach the d grip handle to one side of the cable and position it low
- step in front of the cable, facing the bar
- grip the d grip handle with a neutral grip on each side
- extend your arms down and hold the bar in front of your torso 
- squeeze your glutes, set a neutral pelvis position
- keep a tall and upright torso
- pin your traps down, shoulders back 
- keep your elbows pinned by your sides

Execution: 
- bend your arms and curl the bar towards your chest
- contract your biceps
- extend your arms and lower the bar towards the ground again

D Grip Cable Curls

Rep Count: 12-15R 
Tempo: steady
Modification: reverse grip dumbbell curls 

Target muscle group: biceps, forearms 

Set Up: 
- grip the ez bar with a close, reverse grip
- extend your arms down, hold the bar in front of your torso 
- stand with feet hip width apart
- squeeze your glutes, pull belly button to spine, and set your brace
- pin your traps down, shoulder back 
- set your brace
- pin wrists straight, hold tension in your forearms 

Execution: 
- bend your arms and curl the bar towards your chest
- contract your biceps at the top of the rep 
- extend your arms and lower the bar towards the ground again

Close Reverse Grip EZ Bar Curls

Time: 30 seconds
Tempo: steady 
Modification: dumbbell or cable drag curls

Target muscle group: biceps, high back/traps

Set Up: 
- the ez bar wide, supinated grip 
- extend your arms down and hold the bar in front of your torso 
- stand with feet hip width apart, toes forward
- squeeze your glutes, set a neutral pelvis position 
- keep a tall torso and a neutral head, neck, and spine

Execution: 
- bend your arms, allow your elbows to move backwards, behind your torso 
- curl the bar up along the line of your torso, towards your chest
- squeeze your scapula together as you drag the bar up along your torso
- contract your biceps and high back/traps at the top of the rep 
- extend your arms and lower the bar close along the line of your torso and towards the ground again

Wide Grip EZ Bar Drag Curls

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)

5/7 Back, Biceps

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

Jennifer

6/16 Quads, Glutes

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

Michelle 

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!

5/7 Back, Biceps

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