Sam Sweeney

Certified personal trainer, PN nutrition coach, TRS-S

This program is designed to build strong glutes and delts while developing full-body balance, core control, and movement quality. Each training day targets key muscle groups using purposeful movement patterns and repeatable compound lifts that progress over a 6 week cycle. Expect to train glutes and delts with high frequency, supported by appropriate weekly volume across all major muscle groups.

We will begin every session with intentional core work focused on anti-extension, anti-rotation, and stability drills to prime your body for strength and control. Accessory work will rotate each week to keep training challenging, fun, and intentional, with tempo applied to enhance time under tension and mind-muscle connection.

Key elements of this split:
Targeted weekly set volumes per muscle group for optimal hypertrophy without overtraining.

High-frequency glute and delt work distributed across the week for growth and recovery.

Split is organized by movement pattern to manage fatigue and support recovery
Each session starts with purposeful core work (anti-extension, anti-rotation, anti-lateral flexion) to build stability, body control, and stronger lifts.

Emphasize balanced physique development through movement patterns and frequency.

Please note; there is a compound core compound set at the start of each training day (these will stay the same over the course of the program). These can be done at the start or end of each training day. Please be sure to include 1-2 warm up sets on your first primary movement. If you feel you need further time/variation of warm ups, please choose from the warm up/activation bubble on the app where we have lots of effective warm ups!

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