Name: Playbook - Sam Sweeney - 6/3 Back, Rear Delts
Uploaded: 2026-06-17T00:04:42.524Z
Duration: 75 min
Description: 6/3 Back, Rear Delts

Serena

That was a burner for my lats 🔥 loved it though

Dedra

Kody Young

The core combo with the snatch grip deadlift is my fav 🔥

Always happy to see straight arm pull downs 🤩

Audry

Loved this workout so much. That core finished with the snatch grip deadlifts is my fav.

Molly

Stephanie

Megan

Brooke

Love back day! Landmine exercises this week has been 🔥

Deja

Stefanie

Michelle 

Graziella

Samantha

Wide straight arm pulldown solidified the burn! Thanks!

Kristin

Kimberly R

Brandi

Lorena

JulieAnn

Ashlee

Mia Arrowsmith

Tonya 

One of my favorite days for this split!!!!

Tiffany

Megan Laudick

Regina

Nyakeh

Porchia

Morgan

Karen

Tasha

Bethany

Steph

Happy Tuesday!

Week 3 of 4 (week 5 deload)

Pre Training Mobility and Warm Up: please use the programmed warm up and mobility movements 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, Rear Delts: 

1a. Dumbbell Pullover: 4S/12-15R 
1b. Dumbbell Bent Over Row (neutral grip): 4S/8-12R 

2. Seated Cable Rope Facepull (drop set): 3S/10R drop 15R 

3a. Landmine Meadows Row: 4S/8-12R each side
3b. 1.5R Lat Pulldown: 4S/6-10R
*option to single set these if supersetting is too difficult in the gym* 

4. Wide Straight Arm Pulldowns: 10S/10R (every 15 seconds)

OPTIONAL CORE AMRAP: 5 MINUTES
5a. Snatch Grip Deadlifts: 10R 
5b. Hanging Bent Leg Raise: 10R

6/3 Training Day Overview

Rep Range: 12-15R
Tempo: steady 
Modification: cable or banded straight arm pulldown

Target muscle group: lats, mid back

Set Up: 
- sit in front of a flat bench, press your mid back into the bench (like you are setting up for a hip thrust)
- grip a single dumbbell in both hands, make a triangle with your palms up and pin the dumbbell between your hands
- bend your legs and plant your feet on the ground, heels under your knees
- press your back into the bench and raise your hips off of the ground
- keep your hips below your torso 
- squeeze your glutes, keep a neutral pelvis position and brace
- extend your arms towards the ceiling and hold the dumbbell over your chest
- keep your arms mostly straight, a slight bend in your arms is ok 
- rest your head back on the bench
- pin your scapula down 

Execution: 
- keep arms extended and lower the dumbbell over your head and towards the ground 
- feel a stretch through your lats and mid back as you lower the dumbbell
- pull the dumbbell over your chest again, contract your lats and mid back 
- focus on the stretch of the movement
- keep scapula pinned down so you are stretching through your lats and not just your shoulders

Dumbbell Lat Pullover

Rep Range: 8-12R 
Tempo: steady 

Target muscle group: mid back, lats

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- stand with feet hip width apart, toes forward
- squeeze your glutes, set a neutral pelvis position 
- push your hips back, slight bend in your knees
- bend your torso forward so your chest faces the ground 
- extend your arms down towards the ground, dumbbells directly below your delts
- keep a flat back and a neutral head, neck, and spine
- brace

Execution: 
- retract your scapula 
- bend your arms and row your elbows towards your hips on each side, squeeze your elbows in close by your sides
- contract your mid back and lats
- extend your arms and lower the dumbbells towards the ground again 
- keep the movement controlled, try not to swing the dumbbells as you row

Dumbbell Bent Over Row (neutral grip)

Primary Compound Set

Rep Range: 10R drop 15R
*drop the weight by 20-50%
Tempo: steady 
Modification: banded facepulls, or bent over dumbbell rear delt fly

Target muscle group; rear delts, high/mid back

Set Up: 
- attach a rope to the seated cable machine 
- sit on the bench facing the rope
- extend your arms forward and grip the ends of the rope with a neutral grip 
- keep your torso tall and upright 

Execution: 
- bend your arms and drive your elbows wide
- pull the rope towards your face
- think about ripping the rope apart on either side of your face
- contract your rear delts
- extend your arms forward again

Seated Cable Rope Facepull (drop set)

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

Target muscle group: rear delts, high/mid back

Set Up: 
- position one end of the bar in a landmine attachment or in the corner of a room or rack 
- load the free end of the bar 
- step to the loaded end of the bar, facing 90 degrees from the end of the bar 
- get into a wide, staggered stance
- squeeze your glutes, set a neutral pelvis 
- push your hips back, bend your knees, and bend your torso forward so your chest is facing the ground 
- extend your arm closest to the bar straight down to grip the end of the bar with a pronated grip 
- stabilize with other hand on knee

Execution: 
- retract your scapula 
- bend your arm so your elbow travels ~45 degrees from your torso 
- row the end of the bar towards your chest
- contract your mid/high back, and rear delts
- extend your arm and lower the bar towards the ground again with control 
- keep chest facing the ground

Meadows Rows

Rep Range: 10R 
Tempo: steady 
Modification: banded lat pulldown

Target muscle groups: lats

Set Up: 
- grip the handles with a pronated grip 
- extend your arms overhead and sit on the end of the lat pulldown bench 
- press your knees up into the pads
- tuck your ribs down and brace
- lean your torso back slightly 

Execution: 
- depress your scapula
- bend your arms and drive your elbows towards the ground
- pull the handles to your chest
- contract your lats
- release the handles overhead to .5R before pulling them to the top of the rep again 
- contract your lats again 
- extend your arms into the overhead position again

1.5R Lat Pulldowns

Compound Set

Rep Count: 10R
*every 15 seconds
Tempo: steady 
Modification: wide grip banded straight arm pulldowns

Target muscle group:  lats, mid back 

Set Up:
- attach a wide grip straight bar to one side of the cable, position it high 
- step in front of the cable, facing the bar
- grip the bar with a wide pronated grip 
- step away from the cable ~3 steps
- squeeze your glutes, set a neutral pelvis
- lean your torso forward slightly 
- extend your arms overhead
- keep a neutral head, neck, and spine 
- keep arms straight 

Execution: 
- depress your scapula
- pull the bar towards your hips
- contract your lats
- lower bar into the overhead position again

Wide Grip Cable Straight Arm Pulldown

Rep Count: 10R
Tempo: steady 
Modification: dumbbell or barbell standard deadlifts

Target muscle group: trunk/core, entire posterior chain

Snatch Grip Deadlifts

Rep Count: 10R
Tempo: steady
Modification: forearm supported knee raise, or reverse crunch

Target muscle group: core

Hanging Bent Leg Raise

OPTIONAL CORE AMRAP

6/3 Back, Rear Delts

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 ♾️

Katie

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

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!

6/3 Back, Rear Delts

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