Name: Playbook - Sam Sweeney - 9/24 Deadlift Strength + Back + Rear Delts
Uploaded: 2026-06-17T00:04:41.607Z
Duration: 90 min
Description: 9/24 Deadlift Strength + Back + Rear Delts

Marsha Ross

Tammy Quenneville

Traca

Upped all my weights with this workout and so happy about that!

Kristin

Chantal

Audry

Erisa

Any day with some big rear delt love is a good day, and today definitely qualifies 💪🥰

Megan

Michelle 

Dedra

Kate

DeAnna

Serena

Back day is usually not my favorite, but I felt strong today. 💪

Sonja

Deja

JulieAnn

❤️‍🔥❤️‍🔥❤️‍🔥. The best. Thank you

Lorena

PR again on deadlift and single arm row!! I am in a small deficit and can’t believe I still feel stronger. The training is working 🔥🔥

Marta

Brittany

Bradley

Brittanie

Regina

Loving this split and seeing strength increase!!

Amanda Bowe

Loving this routine so much💪🏾👏🏾👍🏾

Kimmy

Kimberly R

Karen

Tasha

Mike

Nyakeh

Happy Wednesday! 

Week 3 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. Single Arm Neutral Grip Lat Pulldown: 4S/6-10R each side
4b. Seated Double Cable Facepull: 4S/12-15R

5. Chest Supported 3 Way Reverse Fly: 4S/6-8 rounds

6. Smith Machine Pendlay Row: 3S/5R pronated grip + 5R supinated grip

9/24 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: 6-10R each side
Tempo: steady 
Modification: single arm banded lat pulldown or single arm dumbbell pullover

Target muscle group: lats

Set Up: 
- sit on the seat of the lat pulldown bench
- drive your knees up into the pad of the seat
- pull belly button to spine, drive your ribs down, and brace
- extend your arm overhead and grip the handle with a neutral grip 
- pin your traps down, shoulders back 
- lean your torso back slightly so your chest faces the handles

Execution: 
- depress your scapula
- bend your arm and pull the cable to your side
- drive your elbow down to the ground, squeeze it in close by your side
- contract your lat
- extend your arm and return the cable into the overhead position again 
- be sure to reset scapula between reps

Single Arm Neutral Grip Lat Pulldown

Rep Count: 12-15R
Tempo: steady 
Modification: banded facepull, or bent over dumbbell facepull

Target muscle group: rear delts, high/mid back

Set Up: 
- sit on the seat of the lat pulldown bench
- drive your knees up into the pad of the seat
- pull belly button to spine, drive your ribs down, and brace
- extend your arms overhead and grip the handles with a neutral grip
- pin your traps down, shoulders back 
- lean your torso back at a 45 degree angle so your chest faces the handles

Execution: 
- retract your scapula
- bend your arms, drive your elbows wide, and pull the cables towards your face and apart
- contract your rear delts, high/mid back 
- extend your arms and return the cables to the start position

Seated Double Cable Facepull

Compound Set

Rep Range: 6-8 rounds
*low fly + reverse fly + rear delt fly= 1 rep 
Tempo: steady 

Target muscle group: high/mid back, rear delts

Set Up: 
- set your bench to a ~45-60 degree incline
- grip a dumbbell in each hand
- straddle the seat of the bench, press your chest and hips into the pad of the bench 
- extend your arms down on either side of the end of the bench 
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a neutral head, neck, and spine position 
- pin a very slight bend in your elbows

Execution: 
- begin with a supinated grip on the dumbells
- retract your scapula and lift the dumbbells low and out to each side at a 45 degree angle from your torso
- contract your mid/high back 
- lower your arms and bring the dumbbells back to the start position again 
- rotate to a neutral grip
- retract your scapula and lift your arms out to either side, dumbbells in line with your rear delts
- contract your rear delts, mid/high back 
- lower your arms and bring the dumbbells back to the start position 
- rotate your grip to pronated grip
- lift the dumbbells and raise your arms out to either side, dumbbells in line with your rear delts
- contract your high back and rear delts
- lower your arms and return the dumbbells to the start position again

Chest Supported 3 Way Reverse Fly

Rep Range: 5R pronated grip + 5R supinated grip 
Tempo: steady 
Modification: barbell pendlay row or dumbbell bent over row

Target muscle group: mid back, lats 

Set Up: 
- set the smith machine bar to the lowest point on the rack 
- step behind the smith machine bar, hip width stance
- squeeze your glutes, set a neutral pelvis position, and brace
- push your hips back, slight bend in your knees and bend your torso forward so your chest is facing the bar below you
- extend your arms down to grip the bar with a pronated grip to begin, shoulder width apart or slightly wider
- keep a flat back and a neutral head, neck, and spine 
- depress your scapula and think about breaking the bar in half, contract your lats

Execution: 
- bend your arms so your elbows travel back at a ~45 degree angle from your torso
- row the bar to your chest
- contract your mid back/lats
- extend your arms and lower the bar to tap the bottom of the rack 
- continue with a pronated grip for 5 reps before switching your grip to supinated
- complete 5 reps more with a supinated grip on the bar

Smith Machine Pendlay Row

9/24 Deadlift Strength + Back + Rear Delts

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

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

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)

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!

9/24 Deadlift Strength + Back + Rear Delts

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