Name: Playbook - Sam Sweeney - 6/25 Back
Uploaded: 2026-06-17T00:04:42.443Z
Duration: 75 min
Description: 6/25 Back

Wow the mind muscle connection was real on this one 🔥

Kody Young

FAVORITE DAY OF THE SPLIT SO FAR!!! Really loved the elevated plank row. That and the KB pullovers were so awesome for full body stability, strength, and length 💕💕💕

Megan

Epic workout. Loved this back workout 🙌

jackie

Kimberly R

Michelle

Dedra

Michelle 

Audry

Serena

Audi

Manda

Nyakeh

❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥thank you

Lorena

That straight bar work - woweee. My back is pulsing. Great gym session!

Tamara

I like the straight bar cable pull today 🔥

Deja

Hi no shade I kind of hate the updated app that makes you tab up instead of scroll through like before because it keeps closing out of my app. Other than that the work out was top tier. I’m loving the new split.

Taylor

JulieAnn

Mia Arrowsmith

Steph

Marta

Holli

Tonya 

So much mind muscle connection this split. Cant wait for the next few weeks!

Katie

Jennifer

Graziella

Ruby Smith

Barbi

Regina

Porchia

Loving all the balance work!!! The plank rows were stellar. Back feelin lit

Molly

Kristin

Wow, always love an upper body day💪🏾👊🏾👍🏾

Kimmy

Rachel

😮‍💨😮‍💨😮‍💨😮‍💨😮‍💨😮‍💨

Megan Laudick

Elaine Rondon

Happy Wednesday!

Week 1 of 4 (week 5 deload)

Pre Training Mobility and Warm Up: please use the warm up and activation exercises listed 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: 

Warm Up/Activation: 
1a. [Assisted] Chin Ups: 3S/20 seconds
1b. [Assisted] Chip Up Iso Hold: 3S/20 seconds

2. Paused Supinated Grip Pendlay Row: 5S/5R [3 second pause at the top of each rep]

3. Slow Eccentric Single Arm Elevated Plank Row: 4S/6-8R each side [3 second slow eccentric each rep] 

4a. Mid Grip Straight Bar Lat Pulldowns: 3S/6-10R [2 second pause at the top of each rep]
4b. Cable Straight Bar Facepulls: 3S/8-12R [3 second slow eccentric]

5. Alternating Dumbbell Pullover [legs bent, feet up]: 3S/12-20R total 

6. Back Extension Iso Hold Dumbbell Reverse Fly: 2-5S/10R [3 second slow eccentric on each rep, 10 second hold at the top of final rep each set]

6/25 Training Day Overview

*machine or band assisted, or bodyweight
Time: 20 seconds 
Tempo: steady 
Modification: supinated grip inverted rows [feet elevated, legs straight, or legs bent] 

Target muscle group: back [keep in mind this is a compound movement so you will be engaging multiple muscle groups]

Set Up:
*use pins on either side of the rack to loop a long loop band around and stretch it across the rack, or loop the band high and step into it
- grip the bar with a supinated grip, shoulder width apart
- allow your body to hang extended from the bar
- squeeze your glutes, set a neutral pelvis position, and brace your core

Execution:
- depress your scapula
- bend your arms and pull your chest to the bar, chin over the bar
- drive your elbows straight down
- contract your lats/entire back musculature engaged 
- extend your arms and lower your body with control 
- keep traps down, shoulders back as you pull

[Assisted] Chin Ups

*machine or band assisted, or bodyweight
Time: 20 holds 
Tempo: hold 
Modification: supinated grip inverted rows [feet elevated, legs straight, or legs bent] 

Target muscle group: back [keep in mind this is a compound movement so you will be engaging multiple muscle groups]

Set Up:
*use pins on either side of the rack to loop a long loop band around and stretch it across the rack, or loop the band high and step into it
- grip the bar with a supinated grip, shoulder width apart
- allow your body to hang extended from the bar
- squeeze your glutes, set a neutral pelvis position, and brace your core

Execution:
- depress your scapula
- bend your arms and pull your chest to the bar, chin over the bar
- drive your elbows straight down
- contract your lats/entire back musculature engaged 
- hold this position 
- keep traps down, shoulders back as you pull

[Assisted] Chin Up Hold

Warm Up and Activation

Rep Count: 5R 
Tempo: 3 second pause at the bottom of each rep
Modification: raise the height of the starting point [shorten the rom] to make it a pin row, or sub for kettlebells or dumbbells

Target Muscle Groups: entire back

Set Up: 
- load the barbell with appropriate weight, using rubber plates will put the bar at an acceptable starting point
*feel free to raise the start point height of the bar by placing blocks or plates under each side of the bar 
- step behind the barbell, the bar should be lined up over your mid foot
- squeeze your glutes, set a neutral pelvis position, and brace
- push your hips back, slight bend in your knees
- bend your torso forward
- extend your arms down to grip the bar directly below your delts
- grip the bar with a supinated grip 
- depress your scapula, hold tension in your lats to keep the positioning of the bar
- keep a flat back and a neutral head, neck, and spine 

Execution: 
- retract your scapula
- bend your arms and row the bar to your chest
- contract your lats, mid/high back
- extend your arms and lower the bar to tap the ground between each rep 
- come to a full stop at the bottom of each rep 
- keep chest facing the ground

Paused Supinated Grip Pendlay Row

Rep Range: 6-8R each side
Tempo: 3 second slow eccentric
Modification: bent over bent over row [supported on flat bench] 

Target muscle group: lats, mid back 

Set Up: 
- grip a dumbbell in one hand, neutral grip 
- place one hand on top of a flat bench, keep your arms extended
- lean your torso over your arm and step your feet back into an elevated plank position 
- squeeze your glutes, set a neutral pelvis, and hold a strong brace
- extend your arm holding the dumbbell towards the ground
- dumbbell should be positioned directly below your delt, chest square to the bench
- keep a neutral head, neck, and spine position 
- keep hips down and in line with your torso 

Execution:
- retract your scapula 
- bend your arm, drive your elbow towards your hip, squeeze it in close by your side
- contract your lat, mid back
- extend your arm and lower your dumbbell toward the ground 
- keep hips down, hold a tight brace

Slow Eccentric Single Arm Elevated Plank Row

Rep Range: 6-10R
Tempo: 2 second pause at the top of each rep 
Modification: banded lat pulldown

Target muscle group: lats

Set Up:
- grip the straight bar with a shoulder width or slightly inside, pronated grip 
- extend your arms overhead and sit on the seat of the lat pulldown
- drive your feet into the ground, press your knees up into the pads
- set your brace and lean your torso back just slightly so your chest faces the bar
- keep your traps pinned down, shoulders back 

Execution: 
- depress your scapula
- bend your arms and pull the bar to your chest, drive your elbows straight down towards the ground
- contract your lats
- extend your arms and guide the bar back to the start position

Mid Grip Cable Straight Bar Lat Pulldown

Rep Range: 8-12R 
Tempo: 3 second slow eccentric 
Modification: banded facepull, or bent over dumbbell rear delt fly

Target muscle group: rear delts, mid/high back

Set Up: 
- stand in front of the cable straight bar
- grip the bar with a pronated grip, shoulder width apart
- extend your arms and step away from the cable
- lean your torso back so your chest is pointing towards the bar

Execution: 
- bend your arms and pull the bar towards your face
- drive your elbows wide, in line with your rear delts or slightly below
- contract your rear delts/high back 
- extend your arms and bring the bar back to the start position

Cable Straight Bar Facepull

Compound Set

Rep Range: 12-20R total
Tempo: steady
Modification: sub dumbbells for kettlebells, legs down, feet planted on the ground 

Target muscle group: lats, core

Set Up
- grip a kettlebell in each hand, pronated grip 
- lie on a flat bench in a reverse table top position 
- lift your feet off of the bench, bend your legs, pin them at 90 degrees
- squeeze your glutes, set a neutral pelvis, hold a strong brace in your core
- extend your arms and position the dumbbells over your delts 
- keep your arms straight, mid back pinned to the bench

Execution: 
- keep one arm in extended towards the ceiling, dumbbell over your delt
- lower your other arm over your head and towards the ground behind you
- stretch through your lat as you lower the dumbbell 
- pull the dumbbell back to the start position 
- contract your lat
- keep tension in your lat as you stretch with each rep

Alternating Kettlebell Pullover [legs bent, feet up]

Sets: 2-5 sets
Rep Range: 10R
Tempo: 3 second slow eccentric + 10 second pause at the top of final rep, each set 
Modification: bent over dumbbell reverse fly [no back extension hold] 

Target muscle group: low/mid/high back, rear delts 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- step each foot low on the platform of the back extension
- press your hips into the pad, pad should be positioned in line with your hips 
- squeeze your glutes, set a neutral pelvis position 
- set a strong brace in your core, keep a stiff trunk 
- raise your torso away from the ground, body should make a straight line
- hold tension in your core, low back 
- extend your arms down, dumbbells below your chest
- pin a slight bend in your arms 

Execution: 
- retract your scapula
- raise your dumbbells out to each side until they are in line with your torso 
- contract your mid/high back and rear delts, holding tension in your trunk (core/low back)
- lower the dumbbells down towards the ground again

Back Extension Hold Dumbbell Reverse Fly

6/25 Back

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

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!

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!

6/25 Back

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