Name: Playbook - Sam Sweeney - 7/16 Back
Uploaded: 2026-06-17T00:04:42.339Z
Duration: 75 min
Description: 7/16 Back

Bethany

Literally nothing beats a Sweeney back day on a Friday 🤩🤩🤩🤩

Audry

Katie

Becky

Nyakeh

JulieAnn

Missed a week cause I was sick and this was a nice back day to get back into things 🔥

Wide pullups with pauses were so hard! Couldn't even hit 10 reps

Kristin

Megan

Love Back Day.  Even with a shoulder issue, still great.

Michelle 

DeAnna

Manda

Chandra mae

Serena

Back day, best day 🔥Lats are toast. Thanks Sam! 🫶🏼

Morgan

Jennifer

Marta

Mia Arrowsmith

❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥. Thank you

Lorena

Justin Copeland

Kimmy

Regina

Megan Laudick

Back day is always my favorite day of the week 🔥🔥

Alexandra

Tasha

Carol

Happy Wednesday!

Week 4 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. Seated Cable Rope Lat Pulldown [from floor]: 3S/8-12R [2 second pause at the top of each rep]
4b. Seated Cable Rope Facepull [from floor]: 3S/5R w/ 3 second eccentric each rep + 6-8R steady tempo 

5. Alternating Double Cable Bent Over Rear Delt Fly: 3S/12-20R total 

6. [Assisted] Wide Pull Ups: 2-5S/10R [3 second pause at the top of each rep, 10 second eccentric on final rep each set]

7/16 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: 8-12R
Tempo: 2 second pause at the top of each rep 
Modification: banded lat pulldowns 

Target muscle group: lats, mid 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 and sit down on the ground
- bend your knees slightly and plant your feet on the ground
- keep a tall torso
- pull belly button to spine and brace

Execution: 
- depress your scapula
- bend your arms, pull the rope down and apart towards your chest
- drive your elbows down, ~45 degrees from your torso
- contract your lats
- extend your arms overhead again 
- keep traps down, shoulders back

Seated Cable Rope Lat Pulldown [from floor]

Rep Range: 5R w/ slow eccentric + 6-8R steady 
Tempo: 3 second eccentric on first 5 reps, steady tempo on final 6-8 reps 
Modification: banded facepulls or pull aparts 

Target muscle group: rear delts, mid/high 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, thumbs towards you
- extend your arms and sit down on the ground
- bend your knees slightly and plant your feet on the ground
- keep a neutral head, neck, and spine, and lean your torso back slightly so your chest is facing the rope
- pull belly button to spine and brace

Execution: 
- retract your scapula 
- think about pulling the rope apart and bend your arms
- pull the rope towards your face and drive your elbows wide, in line with or slightly below your delts
- contract your rear delts
- extend your arms again with control 
- keep traps down, shoulders back 
- pull with your rear delts
- control the movement through your mid/high back

Seated Cable Rope Facepulls [from floor- tempo change]

Compound Set

Rep Range: 12-20R total
Tempo: steady

Target muscle group: rear delts, high/mid back

Set Up
- use no cable handle attachments and position either side of the cable low
- grip the knob of each cable with the opposite hand, pronated grip
- the cables should criss cross in the front of you
- step to the center of the cable
- squeeze your glutes, set a neutral pelvis position, and brace
- push your hips back and bend your torso forward so your chest is facing the ground 
- extend your arms down,  and hold the cables directly under your chest
- pin a slight bend in your elbows
- keep back flat, neutral head, neck, and spine 

Execution: 
- keep one arm extended and holding the cable below your chest
- lead with your pinky and pull the cable out to one side
- drive your pinky high, in line with your rear delt
- contract your rear delt, high back on one side
- lower the cable towards the ground with control 
- alternate each arm, each rep

Alternating Double Cable Bent Over Rear Delt Fly

Sets: 2-5 sets
Rep Range: 10R
Tempo: 3 second pause at the top of each rep + 10 second eccentric on final rep each set
Modification: use a band or assisted machine, or wide lat pulldowns

Target muscle group: lats [entire back and trunk]

Set Up: 
- optional: attach a band across the rack with the pins at about hip height, or loop the band high around the pull up bar [or feel free to use assisted machine] 
- use a bench or chair to assist you up to the pull up bar
- grip the bar with a wider than shoulder width, pronated grip
- step each foot onto the band
- allow your body to hang down from the bar, fully extended
- squeeze your glutes, set a neutral pelvis position, and brace
- keep your body stiff

Execution: 
- depress your scapula
- bend your arms and drive your elbows straight down
- pull your chest to the bar, chin over the bar
- contract your lats
- extend your arms and lower your body away from the bar
- keep your traps down, shoulders back

[Assisted] Wide Pull ups

7/16 Back

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

Porchia

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

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 🔥🔥💪

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!

7/16 Back

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