Name: Playbook - Sam Sweeney - 7/9 Back
Uploaded: 2026-06-17T00:04:42.379Z
Duration: 75 min
Description: 7/9 Back

Okkkk that finisher tho. Could get like 4 done with knees bent 😅

Molly

I loved the double cable work today - some cues to engage the back would be super helpful. I can't seem to make progress on those inverted rows - modification be damned.

Tamara

Dedra

I could only do three sets of the inverted row 😩🥺😢😭

Krystal Gomez

Katie

Kimberly R

Becky

Megan

Michelle 

LOVED that compound set. What creative variations of those exercises. Thank you!!

Audry

Serena

Morgan

Kristin

DeAnna

Tiffany

JulieAnn

Loved this workout but dropped a weight on finger mid way through and couldn’t bend it so had to stop and ice while I walked on the treadmill instead. 😔

Mia Arrowsmith

This finisher was by far the hardest. I love the way this split challenges me

Marta

Living for these back days! The combination of bilateral and unilateral movements is perfection! My chin-up reps have increased by 4 since we started this split👏🤩

Alexandra

Such a solid back day! Those plank rows were insane!

This has been my favorite split so far! Loving every iso hold and slow eccentric. Feels so good 🔥

Sara

Regina

Kimmy

Nyakeh

Love this split and the finishers 👌🥵

Chandra mae

Elaine Rondon

Tasha

Happy Wednesday!

Week 3 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 Double Cable Wide Lat Pulldowns: 3S/6-10R [3 second eccentric each rep]
4b. Double Cable Wide Straight Arm Pulldowns: 3S/3R w/ 5 second hold at the top of each rep + 6-8R steady tempo 

5. Alternating Bent Over Reverse Fly [w/iso hold]: 3S/12-16R total 

6. Inverted Rows: 2-5S/10R [3 second slow eccentric each rep, 10 second hold at top of final rep each set]

7/9 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: 3 second eccentric each rep 
Modification: banded lat pulldowns 

Target muscle group: lats

Set Up:
- attach handles to either side of the double cable rig and position them high 
- grip each handle with a pronated grip
- step to the center of the cable
- sit on the ground with legs bent and feet planted on the ground
- keep a neutral head, neck, and spine
- lean your torso back slightly 

Execution: 
- depress your scapula
- bend your arms and drive your elbows towards your waist
- contract your lats
- extend your arms wide and high again 
- be sure to reset scapula between reps 
- keep traps down, shoulders back

Seated Double Cable Wide Lat Pulldown

Rep Range: 3R w/ pause at top + 6-8R steady 
Tempo: 5 second pause on at top of first 3 reps, steady tempo on final 6-8 reps 
Modification: banded straight arm pulldowns, or wide barbell/ez bar lat pullovers from floor

Target muscle group: lats

Set Up: 
- attach single arm handles to either side of the double cable and position them high 
- grip each handle with a pronated grip 
- extend your arms out high and wide and step to the center of the cables
- step 1-3 steps back and extend your arms in the direction of the cables
- take a hip width stance
- squeeze your glutes, set a neutral pelvis position, and brace
- lean your torso forward slightly, keep a neutral head, neck, and spine

Execution: 
- depress your scapula
- keep your arms straight and pull the cables down and towards your hips on either side
- contract your lats
- extend your arms high and wide again 
- keep traps down, shoulders back

Standing Double Cable Wide Straight Arm Pulldowns [tempo change]

Compound Set

Rep Range: 12-16R total
Tempo: steady

Target muscle group: rear delts, high/mid back

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, and brace
- push your hips back, slight bend in your knees
- bend your torso forward so your chest is facing the ground
- keep a flat back and a neutral head, neck, and spine 
- extend your arms down towards the ground
- pin a slight bend in your elbows 

Execution: 
- lift your arms and fly the dumbbells out to either side
- hold one arm in this position, keep tension in your mid back 
- lower your other arm towards the ground and under your chest again
- alternate each arm, each rep, holding the non moving arm at the top of the rep to keep tension
- do not swing or raise your torso as you lift

Alternating Bent Over Reverse Fly [w/ iso hold]

Sets: 2-5 sets
Rep Range: 10R
Tempo: 3 second eccentric each rep + 10 second pause at the top of the final rep each set
Modification: rack the bar higher on the rack and bend your legs/plant feet on the ground (use legs to assist)

Target muscle group: high/mid back, lats

Set Up: 
- position the bar on the rack at an appropriate height for you to lie under the bar and extend your arms to grip the bar from a supine position 
- lie under the bar in a supine position, chest should be directly under the bar
- extend your legs and point your toes, or bend your legs and plant your feet on the ground for more assistance
- extend your arms to grip the bar with a pronated grip, just outside of shoulder width apart
- lift your hips off of the ground, squeeze your glutes, and set a neutral pelvis position 
- brace and keep your torso traveling in a stiff/straight line

Execution: 
- retract your scapula
- bend your arms so your elbows travel ~45 degrees from your torso
- row your chest to meet the bar
- contract your mid back/lats 
- extend your arms and lower your chest away from the bar with control 
- keep glutes off of the ground, hips in full extensions throughout each rep

Inverted Rows

7/9 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

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 🔥🔥💪

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!

7/9 Back

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