Name: Playbook - Sam Sweeney - 1/8 Hamstrings, Glutes, Calves [CH WK1/D3]
Uploaded: 2026-06-17T00:04:43.093Z
Duration: 75 min
Description: 1/8 Hamstrings, Glutes, Calves [CH WK1/D3]

Christina

took me forever to finish, but i loved every minute of it

LaQuanda Jones

The lunge variation was a perfect complement to last leg day’s Bulgarian variation, and a perfect contrast to all the hips and hams today, making a most well-rounded day!! This split as a whole is quickly becoming a top favorite!!

Megan

Ricci

Lamia

Serena

I’m still
Sore from Monday! The DOMS on this splint is sneaky! I love it!!

Still burning 🔥 from the last leg day! 🍑

Leanna

First leg day of this split and already dead ☠️ this split is going to be killer 😂☠️

Heather

Those reverse deficit lunges bout’ did me in 😳

Amie

Donna

Kate

rachel

Michelle 

Elianna

Nadia

Lexi

Loved every second of that. Feeling very strong

April

Krista

Jennifer

Chandra mae

Regan

Elaine Rondon

Jamie

That was intense! I guess I’ll just have to crawl after this 🥵😂

Mia Arrowsmith

Glutes commanded to grow in this split 😤 my goodness! 😳

Gabriela

Jess

🫠👀🫥🫥☠️☠️😵🏴‍☠️🪦

JulieAnn

Glute extensions and calf raises my 🍑 is numb lol

Amanda

Great work keep them coming 💪🏼😜thank you

Joanne Nichols

1. Your P’tula set today is 🔥🔥🔥
2. Yes let’s grow those glutes!!!! Feeling so good!

Jacquelyn Reiser

Carmen

Feeling good going into this split and loving it 🔥

Kashay Sullivan

Jordan

My my my. I m spent on this workout 🏋️‍♀️. 🔥

What the heck was that…😅. Omgeeeee glutes are on fire 🔥   Thank you 🙏

Lorena

Started out still sore from Monday 🙃💪 making gains!

Aimee

Daryl

Great!!!!! Felt it in my hammies especially at the hypers superset!!!! And that's my problem area!!!! Thank you!!!!

Lauren

Yikes!!!😱 ❤️😵‍💫😅😅😅😅

Donalee

Katelyn

Marta

Hannah

Happy Wednesday!

Week 1 of 6 week split

Pre Training Mobility and Warm Up: please 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.

Hamstrings, Glutes, Calves: 

1a. Paused Machine Lying Hamstring Curls: 3S/5R w/ 5 second pause at the top of each rep 
1b. Slow Eccentric Kettlebell Romanian Deadlift: 3S/5R w/ 5 second slow eccentric 

2. Barbell Hip Thrust: 4S/6-10R 

3. Dumbbell Deficit Reverse Lunge w/ Knee Drive: 3S/8-12R each side

4a. Dumbbell Weighted Glute Hyperextensions: 4S/10R drop 10R drop 10R 
4b. Dumbbell Weighted Standing Deficit Calf Raise: 4S/15-20R 

5. Banded Bent Knee Reverse Hyperextensions: 3S/60 seconds

Optional Extra Credit Challenge: AMRAP Metabolic Finisher: 
6a. Kettlebell Overhead Farmers Carry: 3S/20 seconds
6b. Kettlebell Swings: 3S/5R

1/8 Training Day Overview

Rep Count: 5R
Tempo: 5 second hold at the top of each rep
Modification: decline or flat bench dumbbell hamstring curls 

Target Muscle Group: hamstrings 

Set Up:
- position yourself on the lying leg curl machine [prone/chest down]
- hips should be at the “break” of the pad
- bend your arms and position forearms on the pad
- lift your chest and press the forearms into the pad, this will help keep the hips down throughout each rep
- grip the handles and squeeze your elbows into your sides, lats engaged 
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin 
- begin with legs extended 

Execution: 
- keep your ankles in dorsiflexion, use your hamstrings to bend your legs
- curl the pad up until it taps your glutes
- contract your hamstrings
- extend your legs and lower the pad behind you again 
*be sure to fully extend between each rep 
- hold tension in your hamstrings and glutes throughout
- keep hips glued to the pad

Paused Machine Lying Hamstring Curls

Rep Count: 5R
Tempo: 5 second slow eccentric 
Modification: single dumbbell in place of kettlebell 

Target Muscle Groups: glutes, hamstrings 

Set Up: 
- grip a kettlebell in both hands, pronated grip 
- extend your arms down and hold the kettlebell in front of your torso
- get into a slightly wider than hip width stance, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep a neutral head, neck, and spine 
- keep the kettlebell traveling close to your body 

Execution: 
- push your hips straight back 
- lower the kettlebell between your legs and towards the ground 
- as the kettlebell passes your knees, bend them slightly and lower to a ~45 degree bend in your legs
- chest should face the ground, with a flat back a the bottom of the rep 
- extend your legs, drive your hips in, and raise your torso upright 
- lift the kettlebell into the standing position again 
- contract your glutes at the top of the rep

Slow Eccentric Kettlebell Romanian Deadlift

Primer Compound Set

Rep Range: 6-10R
Tempo: steady
Modification: any machine hip thrust, smith machine hip thrusts, or dumbbell hip thrust 

Target Muscle Groups: glutes, hamstrings 

Set Up:
- load a barbell with appropriate weight [rubber plates will allow you to roll the barbell over your legs]
- sit on the ground in front of a flat bench so your mid back is pressed into the side of the bench
- extend your legs out and roll the loaded barbell over your hips
- with the barbell in line with your hips, bend your knees and plant your feet firmly on the ground [tripod feet- connect the base of the big toe, little toe, and heel to the ground].
- position your heels under your knees
- grip the barbell just outside hip width on each side and press down against the bar to secure the bar to your hips
- contract your lats and keep a tight grip on the bar
- lift your hips to the bar
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep your gaze forward

Execution: 
- drive your feet through the ground, and extend your hips 
- keep your knees in line with your toes
- lift the barbell from the ground and into full hip extension
- your knees, hips, and torso should make a straight line at the top of the rep
- shins should be vertical at the top of the rep, knees in line with the ankles
- contract your glutes, hamstrings
- bend at your hips and lower the barbell towards the ground again 
- do not tap the ground between reps, keep tension
- keep mid back glued to the bench
- keep feet glued to the ground

Barbell Hip Thrust

Rep Range: 8-12R each side
Tempo: steady, stabilize at the top of the rep 
Modification: no deficit and/or tap foot to ground and stabilize before knee drive

Target Muscle groups: glutes, hamstrings 

Set Up: 
- use a low platform or stack plates to an appropriate height (~6-12 inches high)
- grip a dumbbell in each hand, neutral grip 
- extend your arms down and hold the dumbbells by your sides
- step both feet on top of the platform, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep a neutral head, neck, and spine 

Execution: 
- step one foot off of the platform and one step behind you
- plant the ball of your foot on the ground 
- keep your front foot planted, push your hips back slightly, and bend both knees
- lean your torso forward just slightly and lower into a lunge so your back knee passes the height of the platform (increased rom)
- extend both legs and drive your hips in
- raise your torso and step your back foot forward again 
- bend your leg and drive your knee towards your chest
- stabilize and contract your glutes at the top of the rep 
- continue without tapping your foot to the platform between reps if possible

Weighted Deficit Reverse Lunge w/ Knee Drive

Rep Count: 10R drop 10R drop 10R 
*drop the weight by 20-50% each drop set
Tempo: steady 
Modification: feet elevated weighted glute bridge

Target Muscle Groups: glutes, hamstrings 

Set Up: 
- position yourself on the back extension machine so the pad hits 1-2" below your hips 
- plant your feet low on the platform, toes forward or slightly out 
- drive your hips into the pad
- squeeze your glutes, pull belly button to spine, and set your brace
- bend your torso forward, so it hangs down towards the ground in front of the pad
- grip a dumbbell with both hands, bend your arms, squeeze your elbows to your sides, and hold the dumbbell at your chest
- tuck your chin
*you may want to slightly round your upper back to help engage your glutes in this position 

Execution:
- use your glutes to raise your torso away from the ground 
- your torso should make a straight line with your legs at the top of the rep 
- contract your glutes and hamstrings 
- lower your torso towards the ground again with control

Weighted Glute Focused Hyperextensions

Rep Range: 15-20R
Tempo: steady 
Modification: no deficit 

Target Muscle Group: calves

Set Up: 
- place a small plate on the ground 
- grip a dumbbell in each hand, neutral grip 
- extend your arms down and pin the dumbbells by your sides
- step the balls of your feet to the top of the plate, grip the plate with your toes
- allow your heels to hang down and rest on the ground 
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your legs straight
- keep a tall torso

Execution: 
- drive the balls of your feet into the top of the plate
- lift your heels away from the ground and as high as you are able to
- contract your calves
- keep the balls of your feet glued to the plate and lower your heels to the ground again

Dumbbell Weighted Standing Deficit Calf Raise

Superset

Time: 60 seconds 
Tempo; steady 
Modification: no band, or sub for; cable or banded (squat) pull throughs, 

Target Muscle Group: glutes

Set Up: 
- position a glute loop band around your legs, just above your knees
- stand in front of the end of a flat bench, facing the bench 
- bend forward to position your hips at the end of the bench so your legs are hanging off of the bench behind you
- grip the bench on each side and press your hips into the bench 
- lift your chest slightly to keep your hips pinned down 
- squeeze your glutes, pull belly button to spine, and set your brace
- bend your legs and pin them at 90 degrees
- drive your knees out against the tension of the band

Execution: 
- keep your legs bent
- use your glutes to raise your legs away from the ground
- drive your heels towards the ceiling
- contract your glutes at the top of the rep 
- lower your legs towards the ground again with control

Banded Bent Knee Reverse Hyperextensions

complete as many rounds as possible within the 3 minute timeframe.

Time: 20 seconds
Tempo: steady 
Modification: sub dumbbells for kettlebells 

Set Up: 
- grip a kettlebell in each hand
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms and lift the kettlebells into the overhead position
- pin the kettlebells directly over your delts, armpits should point forward
- drive your ribs down and keep a neutral spine

Execution: 
- hold the brace in your core and walk forward with a steady pace

Kettlebell Overhead Farmers Carry

Rep Count: 5R
Tempo: steady, explosive
Modification: dumbbell swings

Set Up: 
- place a dumbbell on the ground in front of you 
- get into a slightly wider than hip width stance, toes forward
- squeeze your glutes, pull belly button to spine and set your brace 
- push your hips back, bend your knees
- lean your torso forward and extend your arms to grip the kettlebell with both hands, pronated grip on the handle
- depress your scapula and contract your lats to help you control the kettlebell 
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- keep your arms straight and pull the kettlebell off of the ground in front of you
- swing the kettlebell back between your legs
- drive your hips forward and extend your legs
- raise your torso upright and with straight arms, swing the kettlebell out in front of you to chest level
- contract your glutes
- reverse the movement and guide the kettlebell back down between your legs 
- move directly into the next rep (do not tap the ground between reps)

Kettlebell Swings

Optional Extra Credit Challenge: AMRAP Metabolic Finisher

1/8 Hamstrings, Glutes, Calves [CH WK1/D3]

No modification for hack squat. No weight is not modification. Overall okayish workout.

Porchia

6/16 Quads, Glutes

Audry

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 ♾️

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

Nyakeh

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

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!!!

1/8 Hamstrings, Glutes, Calves [CH WK1/D3]

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