Name: Playbook - Sam Sweeney - 9/10 Deadlift Strength + Back + Rear Delts
Uploaded: 2026-06-17T00:04:41.660Z
Duration: 90 min
Description: 9/10 Deadlift Strength + Back + Rear Delts

Marsha Ross

Traca

In love with the deadlift progression I feel this morning

Katie

My forever favorite, deadlift. I love this split already 😊

Always leary of a new split, and it never disappoints!

Michelle 

That d grip pulldown hit just the right spot 💪💗

Megan

Christina

JulieAnn

The strength I have gained since the last strength split is INSANE 🥳

Corrine

Steve

Loved doing deadlifts. Got through it even though I was sore from legs other day and chest

Dedra

Sherry

Tough workout today, mentally, so glad I showed up! ❤️

Jennifer

Kimmy

Absolute perfection. This split is sooooo good. Thank you, Sam!

Audry

I thought yall were lying when you said you were sore from leg day 🤣

Becky

DeAnna

Deja

Feeling pretty strong with my DL! 💪🏼

Mia Arrowsmith

I have been doing Sweeney fitness training for almost a year and a half and I feel so strong!! This split is amazing and I haven’t been this sore in a while. Hitting PR in first week!! Let’s go

Marta

Porchia

These workouts this week are definitely serving me!! Love love love!!

Karen Arce

Deadlifts felt solid despite being sore af😅

Tiffany

Loved this one!!!
🤌🏼💪🏽🔥☠️

Regina

Brittanie

Perfect workout for my Birthday 🎉 Thank you 🙏🏼

Lorena

Legs still sore from Monday but got through the DL!  Loved all the back exercises

Tonya 

Deadlifts felt good even with sore legs ☺️

aubrey 

I know I’ve said this before but this split is absolute 🔥. I’m loving the big 3 focus

Bree

Still sore af from Monday… that was rough!

Sara

I’m gonna feel this one tomorrow! 🔥🔥

Karen

Crushed everything except deadlifts. My legs absolutely could not today 🫠.

Shania

Nyakeh

Happy Wednesday! 

Week 1 of 5 (week 5 deload)

Pre Training Mobility and Warm Up: Please use the warm up listed and/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.

Deadlift Strength + Back + Rear Delts: 

Warm Up: 
1a. Cat Cow: 1-2S/30-60 seconds 
1b. Banded Good Mornings: 1-2S/10-20R
1c. Barbell Deadlift Press Primer Sets: 1-2S/2-3R 

Strength Training: 
2. Barbell Deadlifts: 5S/3-5R 

3. Single Arm Wide Stance Dumbbell Row: 3S/6-8R each side

4a. Seated Dumbbell Rear Delt Fly: 4S/8-10R
4b. Cable Rope Facepulls: 4S/20-30R total  

5. D Grip Lat Pulldown: 4S/8-12R 

6. [Weighted] Back Extensions: 2S/5-8R weighted + 6-10R bodyweight

9/10 Training Day Overview

Rep Range: 30-60 seconds 
Tempo: steady 

Set Up: 
- get on the ground in a quadruped/table top position 
- plant your hands on the ground under your delts, legs bent with knees planted on the ground under your hips
- squeeze your glutes, set a neutral pelvis position 

Execution: 
- inhale as you arch your back and tilt your head up to the ceiling 
- exhale as you round your back, push your mid back through your scapula
- keep a slow and steady pace

Cat Cow

Rep Count: 10-20R 
Tempo: steady  
Modification: dumbbell good mornings

Set Up: 
- grip a long loop band in both hands
- lie one end of the band on the ground, step each foot on top of the band in a slightly wider than hip width stance
- bend your torso forward and stretch the other end of the band over your head and across your traps
- keep a tight grip on the band, bend your arms and squeeze your elbows to your sides
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a flat back and a neutral head, neck, and spine 

Execution: 
- keep your legs straight and push your hips straight back 
- bend your torso forward so your chest is facing the ground
- drive your hips in, raise your torso
- contract your glutes at the top of the rep

Banded Good Morning

Rep Count: 2-3R
set 1: bar or 50% of working weight
set 2: 50-75% of working weight 
[add another ramp up set if appropriate]
Tempo: steady

*these are light sets to be used as a neural primer to your heavy sets. We want these to be as clean as possible. Use these sets to practice set up, and execution. The goal is to make your working sets looking as easy as your ramp up sets.

Barbell Deadlift Ramp Up Sets

Warm Ups and Activation

Rep Range: 3-5R 
*rest at least 120 seconds, 180 seconds if appropriate
Tempo: steady, powerful
Modification: dumbbell or kettlebell deadlifts or sub for a bent over row or pull ups if more appropriate for you 

Target Muscle Groups: posterior chain- back, glutes, hamstrings, core [please note; this is a compound movement so you will be utilizing multiple muscle groups at once]

Set Up: 
 - load the bar with appropriate weight 
- stand behind the bar, position the bar so it is over mid foot position
- take a hip width stance or slightly inside, toes forward (feel free to play around with stance. your mobility and anatomy will play a large role in the width of your stance)
- create a tripod foot with your feet, think about connecting/pressing through the base of your big toe, little toe, and heel
- squeeze your glutes, set a neutral pelvis position
- pull belly button to spine, and set your brace
- keep a neutral spine and hinge at your hips 
- bend forward to grip the barbell
- grip the barbell with a pronated grip (feel free to use straps), hook grip, or an under/overhand grip (Use a “death grip” on the bar)
- grip should be just outside of your hips
- sink your hips down and lift your chest so it is facing forward 
- activate your lats by depressing your scapula (shoving them down and pinning them there) and think about breaking the bar around your body to create tension
*as you do this the bar should be pulled right up to your shins
- keep head/neck/spine neutral

Execution: 
- take a bracing breath, expand your core 3D
- press your feet through the ground
- "leg press" and lift the bar from the floor up until it is at knee level 
- as the bar reaches your knees, drive your hips in and extend your legs fully
(think about your knees externally rotating as you pull the bar, and push hips in> torque)
- raise your torso upright and lift the bar into the standing position
- contract your entire posterior chain and keep tight, make sure to reach full hip extension at the top of the rep, but don’t hyperextend through the low back
- reverse the movement and lower the bar with control, keep the bar as close to your body as possible
- reset your breath in between each rep
- at the top and bottom of the rep we should always be able to ‘read the logo on your shirt’- this just means keep your chest up and facing forward

Barbell Deadlifts

Rep Range: 6-8R
Tempo: steady

Target muscle groups: mid back, lat

Set Up: 
- grip a dumbbell in one hand, neutral grip
- get into a wider than hip width stance, facing a flat bench 
- squeeze your glutes, set a neutral pelvis position, and brace
- push your hips back, slight bend in your knees, and bend your torso forward
- extend your free arm down and plant your hand on top of the flat bench 
- extend your arm holding the dumbbell straight down towards the ground
- position dumbbell under your chest to begin 
- keep a flat back and a neutral head, neck, and spine

Execution: 
- retract your scapula
- bend your arm and row your elbow to your hip on one side
- squeeze your elbow in close by your side
- contract your lat/mid back 
- extend your arm and lower the dumbbell towards the ground again

Single Arm Wide Stance Dumbbell Row

Rep Range: 8-10R
Tempo: steady 

Target muscle group: rear delts

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- sit on the seat of a flat bench, plant your feet on the ground 
- keep a flat back and bend your torso forward, chest facing your knees
- extend your arms down, position dumbbells directly below your delts
- pin a slight bend in your arms 

Execution: 
- retract your scapula
- lead with your pinkies and lift the dumbbells out to either side
- contract your high/mid back and rear delts at the top of the rep, dumbbells in line with rear delts
- lower the dumbbells towards the ground again with control 
- try to keep your torso in place as you lift the dumbbells, no swinging or swaying

Seated Dumbbell Rear Delt Fly

Rep Count: 20-30R Total 
Tempo: steady 
Modification: banded face pull, or dumbbell rear delt row 

Target muscle group: rear delts, high/mid back

Set Up: 
- attach a rope to one side of the cable and 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 towards the cable 
- step away from the cable 2-3 steps 
- plant your feet on the ground, squeeze your glutes, set a neutral pelvis position, and brace
- lift your chest so it faces the rope

Execution: 
- retract your scapula
- bend your arms and drive your elbows wide
- pull the rope apart on either side of your face
- contract your rear delts, high/mid back
- extend your arms forward again

Cable Rope Face Pulls

Compound Set

*3-4 sets is appropriate here depending on how your back feels*
Rep Range: 8-12R
Tempo: steady 
Modification: banded lat pulldown, or dumbbell pullover

Target muscle group: lats

Set Up: 
- grip the handle of the d grip with a neutral grip
- extend your arms overhead and sit on the bench 
- drive your knees up into the pad of the bench 
- lift your chest to face the bar, lean your torso back just slightly 
- drive your ribs down and brace
- keep armpits pointing forward

Execution: 
- depress your scapula
- bend your arms and pull the bar towards your chest
- contract your lats
- extend your arms overhead and return the bar to the start position 
- be sure to reset your scapula between reps

D Grip Lat Pulldowns

Rep Range: 5-8R weighted DROP 6-10R bodyweight 
Tempo: steady 
Modification: supermans w/ or without lat row

Target muscle group: low back, trunk

Set Up: 
- set the back extension so the pad hits right at hip level
- step your feet low on the platform
- drive your hips and quads into the pad
- lower your torso forward over the pad and towards the ground
- grip a weight in both hands, hold it to your chest
- squeeze your glutes, set a neutral pelvis position, and brace
- tuck your chin 

Execution: 
- use your trunk to raise your torso away from the ground
- lift your torso so it is in line with your lower body
- contract your posterior chain/trunk (lower back and glutes)
- lower your torso forward towards the ground again with control

Back Extensions [drop set]

9/10 Deadlift Strength + Back + Rear Delts

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

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

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 💀🫠

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)

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!

9/10 Deadlift Strength + Back + Rear Delts

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