Name: Playbook - Sam Sweeney - 7/2 Back
Uploaded: 2026-06-17T00:04:42.417Z
Duration: 75 min
Description: 7/2 Back

Love back day. Those Superman’s had my back on fire

Katie

Loving the chin up warm up…back day is always my favorite.

Kimberly R

Tamara

The supermans looked easy but turned out to be a good finisher!

Cables +tempo =ultimate control & stability 💪😍

Megan

Michelle 

Dedra

Audry

Tonya 

Serena

Mayra

Manda

Deja

JulieAnn

Solid back day and feeling so much stronger.

Marta

Bradley

Tiffany

Barbi

Regina

Good Morning!  These are workouts are fueling my soul!!

Tough but good. By the last exercise I was toast 🥵

Susanne

Wow!  Always love an upper body day👍🏾💪🏾!

Kimmy

Nyakeh

Alexandra

Bethany

Elaine Rondon

Megan Laudick

Lauren

Tasha

The chin-ups and hods are one heck of a way to warm up! 🔥

Kristin

Carol

Happy Wednesday!

Week 2 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. Tall Kneeling Neutral Grip Lat Pulldown: 3S/8-12R [2 second pause at the bottom of each rep]
4b. Standing Double Cable Straight Arm Pulldowns: 3S/5R w/ 5 sec slow eccentric + 5R steady tempo 

5. Alternating Machine Rear Delt Fly: 3S/10-12R total 

6. Banded Superman Lat Row: 2-5S/10R [3 second hold at top of each rep, 10 second slow eccentric on final rep each set]

7/2 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 bottom of each rep 
Modification: banded lat pulldowns 

Target muscle group: lats

Set Up:
- stand just behind the bench of the double cable lat pulldown, facing the handles
- extend your arms overhead and grip the handles with a neutral grip 
- get down on the ground in a tall kneeling position, drive your hips into the end of the bench
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a tall torso and a neutral head, neck, and spine

Execution: 
- depress your scapula
- bend your arms and drive your elbows straight down towards the ground, squeeze them in close by your sides
- contract your lats
- extend your arms and guide the handles overhead again 
- keep your traps down, shoulders back 
- be sure to reset scapula as you pull, each rep

Tall Kneeling Neutral Grip Lat Pulldown

Rep Range: 5R w/ slow eccentric + 5R steady tempo
Tempo: 5 second slow eccentric on first 5 reps, steady tempo on final 5 reps 
Modification: banded straight arm pulldowns, or dumbbell lat pullovers

Target muscle group: lats

Set Up: 
- stand just behind the lat pulldown bench, facing the handles
- drive your knees into the end of the bench
- extend your arms overhead and grip the handles with a pronated grip 
- keep your arms straight 
- squeeze your glutes, set a neutral pelvis position, and brace

Execution: 
- depress your scapula
- pull the handles straight down, towards the ground, on either side of your torso
- contract your lats, low lats
- keep arms straight and guide the handles back into the overhead position 
- stretch through your lats at the top of the rep 
- keep traps down and arms straight as you pull the cables

Standing Double Cable Straight Arm Pulldown [tempo change]

Compound Set

Rep Range: 10-12R total
Tempo: steady
Modification: chest supported dumbbell rear delt fly 

Target muscle group: rear delts, high back

Set Up
- sit on the machine rear fly machine, press chest into the pad, plant feet on the ground
- extend your arms forward to grip the handles of the machine with a pronated grip 
- pin a very slight bend in your arms
- keep a tall torso, traps pinned down, shoulders back

Execution: 
- keep one arm extended forward
- bring the other arm out to your side, handle in line with your delt
- contract your rear delt, high/mid back 
- guide the handle forward again 
- try not to shrug as you fly the weight out to your side

Alternating Machine Rear Delt Fly

Sets: 2-5 sets
Rep Range: 10R
Tempo: 3 second pause at the top of each rep + 10 second slow eccentric on final rep, each set 
Modification: dumbbell weighted or no weight, or sub for back extensions- banded or bodyweight

Target muscle group: low/mid back, lats

Set Up: 
- loop a long loop band low around a rack 
- step in front of the rack, facing the band
- get down on the ground in a prone position 
- grip each end of the back with each hand, pronated grip 
- extend your arms overhead and scoot your body away from the rack so you can feel the tension of the band 
- squeeze your glutes, set a neutral pelvis position and brace

Execution: 
- use your lower back to lift your legs off the ground
- depress your scapula, bend your arms and pull the band to either side
- lift your chest and squeeze your elbows to your sides
- contract your lats
- return your legs and chest to the ground 
- extend your arms overhead again

Banded Superman Lat Row

7/2 Back

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

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!!

Lorena

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!

7/2 Back

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