Name: Playbook - Sam Sweeney - 11/13 Glutes, Quads, Hamstrings [New Split!]
Uploaded: 2026-06-17T00:04:44.922Z
Duration: 70 min
Description: 11/13 Glutes, Quads, Hamstrings [New Split!]

Very behind in my workouts but luckily I am able to download and work at my own pace but woahhhh I won’t be walking for the next few days 😅

Preet Klair

Flavia

Michelle 

We give thanks for these, our daily pumps.🤌🤌

Claire

First week of the new split and I’m already hitting new highs on back squats 👏👏👏

Megan

Chelsea

Ooof!! 😅🔥💜 I’m in love 🥰😍

Elianna

Love love love it! Legs feeling good this Tuesday morning!

Kody Young

Jessica

Those reps at the end were great! So hard but so good!

Callie

I’ll just be laying here on the floor for a while after that 🥵

Katie

Adrys

🔥🥵🔥 going to be feeling this one sooner than later!

Stephanie

Wow! Great until the end. Survived and learned new things.

Dominique

Heather

I’m starting to like back squats again just a little bit 😄

Lauren

I am SO sore already. That workout hit the spot!

Micaela

Kailey

Holy moly. New split off to a FIRE start 🥵🥵🔥🔥

Audry

Great leg workout. 🔥 I was getting worried about my knees there at the end. 🥵

Dedra

Safia

Lakshmi Neelesh Nimmagadda

Aynslie

Did anyone else underestimate how much those land mine curtsy lunges were gonna hurt? Just me? 😵😵😵

Lisa

Misty

Gabrielle

Yanely

Taylor Willman

And just when you think you’re mastering the workouts, Sweeney’s make you question your existence. Wow. Great way to start the split.

Michelle

Leilani

Becky

Recovering from a knee injury. I’ve been keeping squat weight really light so no progress there however feel strong on RDL’s 🙌

jackie

Ruby Smith

The curtsy squats were so good! Loved those! 👏🏻

Alicia Heier

Bomb first day! It’s so fun to see the foundation the last 2 splits have built and to see now what I’m building on!

DeAnna

Great start to the new split! Excited for this one!!!(:

Next split stated with a bang👊🏽💥 that last circuit with landmine had my glutes on fire 🔥

Deja

Lauren Richards

Sharon

Betty

Well that’s a spicy 🌶️ way to start the week 😮‍💨

Amanda

Loved this workout! my glutes were on fire!

Soriah

This made me sweat like crazy 😜 it was so good! 🙌🏼

Mia Arrowsmith

Kelly

Sweating in all areas and places.  This was so gooddddd!!🦵🏾👍🏾🥵

Kimmy

Olivia

Holy cow 🔥🥵 what a start on day one!! Can’t wait for the rest of the split!

Samantha French

Happy Monday! WELCOME TO THE NEW SPLIT.

You can find the full split and the 6, 5, 4, 3, day split options in the info section under the daily training bubble. 

Week 1 of 6 week split [This split will bring us through the end of the year- week 7 will be a designated deload week]

Goal of Split: Incorporate unilateral, tempo, and hypertrophy training to achieve balanced strength and muscle development.  

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.

Glutes, Quads, Hamstrings:

Pre Training Warm Up and Mobility: 
*Choose one or combine multiple routines from the “Warm up and Activation” bubble in the app to prep you appropriately for the training day. Focus on what you need to in order to be ready to train. 

Strength Training: 

1. Barbell Back Squat: 4S/6-8R

2. Barbell Bulgarian Split Squat: 4S/8R, 6R, 4R, 4R each side [increase weight as rep count decreases, if appropriate]

3a. Machine Abductions: 4S/10R drop 10R drop 10R [30R total- drop the weight by 20-40% each drop set]
3b. Single Dumbbell Deficit Sumo Deadlift: 4S/10-12R 

4. Single Leg Assisted Stiff Legged Deadlift: 3S/8-10R each side

5. Landmine Curtsy Lunge [w/ knee drive]: 3S/12-15R each side

11/13 Training Day Overview

Rep Range: 6-8R 
Tempo: power
Modification: smith machine squat/or any squat machine [be consistent with whichever you choose]

Set Up: 
- position the bar at an appropriate height for you to set up underneath. [~shoulder level or just below]
- step in front of the bar, grip the bar just outside shoulder width (grip will depend on your personal mobility)
- wrap your thumbs over or under the bar, use a tight, death grip 
- retract your scapula and squeeze them together as you pull yourself underneath the bar 
- position the bar on your high, mid, or low back [whichever is more optimal for you]
- step your feet under the bar
- activate your lats by pulling the bar into your traps
- squeeze your glutes, pull belly button to spine, and brace
- stand up as you lift the barbell off the rack
*elbows should be as close to vertical, under the bar as possible- watch for them flaring out
- take ~3 steps back, get into your squat stance [toes forward or slightly out]
 *stance should be whatever is most optimal for you to achieve the best quality reps
- think about having a “tripod grip” on the ground with your feet (big toe, little toe, heel gripping the ground)

Execution: 
- take a big, 3D bracing breath and hold the brace in your core
- push your hips back, bend your knees and allow them to follow in the direction of your toes
- lower into a full range of motion squat [hip crease in line with or slightly below your knees]
- drive your feet through the ground and press up
- snap your hips in and return to the upright and standing position
- exhale at the top of the rep and reset your breath
- chest should be upright and facing forward throughout each rep
- keep your knees in line with your toes
- the bar should travel in a straight line up and down as you lower and stand

Barbell Back Squat

Rep Count: 8R, 6R, 4R, 4R each side
*increase weight as rep count decreases if appropriate
Tempo: steady 
Modification: dumbbell bulgarian split squat

Set Up: 
- set the barbell to ~shoulder height on the rack
- position a bench [or bss stand] behind the rack
- stand in front of the bar, grip the barbell with a pronated grip, even distance on each side [just outside shoulder width] 
- retract your scapula and pull yourself under the bar
- position the bar on your high/mid back [on the ‘ridge’ created by retracting your scapula] 
- drive your elbows down and pull the bar into your back 
- squeeze your glutes, pull belly to spine, brace 
- lift the barbell from the rack 
- step back away from the rack until your feet are directly in front of your bench
- step one foot 2 full steps away from your bench [the longer step will set you up to be more hip dominant, less front ankle flexion] 
- elevate your back foot on the bench [top of your foot down on the bench- edge of the bench lined up with the crease of your ankle. if you do not have the mobility bend your ankle and drive your toes into the bench] 
- keep your eyes fixed in one spot, head/neck neutral
- drive your ribs down and hold the brace in your trunk 

Execution: 
- hinge at your hips and lean your torso forward just slightly 
- bend your front knee and continue to push your hips back towards the bench as you lower  into a split stance
- hips should be in line with or just slightly below your knee at the bottom of the rep, front shin vertical 
- your torso should be at a 45 degree angle to your front quad at the bottom 
- press your front foot through the ground and drive your hips in
- lift your torso and extend your leg
- press up to the top of the rep 
- contract your quads and glutes at the top of the rep

Barbell Bulgarian Split Squat

Rep Count: 10R drop 10R drop 10R
*30R total 
**drop the weight by 20-40% each drop set
Tempo: steady 
Modification: banded abductions [glute loop]

Set Up: 
- sit on the abduction machine
- bend your legs and plant your feet on the platforms
- drive the balls of your feet into the platforms 
- push your back into the pad
- squeeze your glutes, pull belly button to spine, and brace in this position 
- grip the handles or bottoms of the seat and pull yourself into the seat 

Execution: 
- drive your feet into the platforms and use your glutes to push your knees out and away from the midline 
- contract your glutes [glute med & max] at the top of the rep 
- release the weight and return your knees to the center again 
- keep your feet planted on the platform

Machine Abductions

Rep Range: 10-12R
Tempo: steady 
Modification: no deficit

Set Up: 
- position two platforms about 1’ apart from one another [I stack plates to create my deficit]
- grip a single dumbbell in both hands
- extend your arms down in front of your torso and hold the dumbbell down between your legs
- step on top of your platforms, take a wide, sumo stance- toes forward or slightly out
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- hinge at your hips
- bend your knees and keep a flat backk as you lean your torso forward
- lower the dumbbell towards the ground
- the dumbbell should pass the height of your platforms- this will give you the increased range of motion 
- shins should be vertical at the bottom of the rep 
- extend your legs and drive your hips in
- lift your torso as you press up into the standing position again 
- contract your glutes and hamstrings at the top of the rep

Single Dumbbell Deficit Sumo Deadlift

Compound Set

Rep Range: 8-10R each side
Tempo: steady

Set Up: 
- stand next to a rack or machine for assistance
- face 90 degrees from the rack
- grip a dumbbell in your hand furthest from the rack, extend your arm and hold the dumbbell down in front of your torso 
- extend your other arm out to your side to lightly grip the rack for assistance [think of this only as a guide, do not rely on it]
- squeeze your glutes, pull belly button to spine, and set your brace
- lift your leg closest to the rack, bend it behind you
- keep your other foot glued to the ground, tripod foot [grip the ground with your toes]
- tuck your chin

Execution: 
- keep your planted leg as straight as possible without hyperextending at your knee
- push your hips back 
- bend your torso forward
- lower the dumbbell towards the ground, dumbbell should travel directly in line with your toes [slightly away from your body]
- feel a full stretch through your hamstrings, lower the dumbbell to just below the knee [or further depending on your mobility] 
- drive your hips in, raise your torso
- press into the standing position
- contact your hamstrings and glutes at the top of the rep

Single Leg Assisted Stiff Legged Deadlift

Rep Range: 12-15R each side
Tempo: steady 
Modification: dumbbell crusty lunge knee drive

*use a landmine attachment or simply position one end of the barbell in the corner of the room or rack [like I did in the video]

Set Up: 
- position one end of your barbell in the landmine attachment or corner of your rack
- load the free end with appropriate weight
- step to the end of the bar, facing 90 degrees from the loaded end of the bar
- squeeze your glutes, pull belly button to spine, and set your brace 
- lift the barbell and hold the end of the barbell at your chest
- lean your shoulder closest into the weight on the bar, your body should be positioned at a slight angle 
- pin your elbows in close to your sides and secure the end of the bar in place

Execution: 
- keep your outside foot planted on the ground
- lift your other foot off of the ground and step one step back behind you and over to the outside of your planted foot
- push your hips back and bend both legs
- lower into a curtsy position 
- extend both legs, drive your hips in, and step your back foot forward
- immediately bend your knee and drive it towards your chest at the top of the rep 
- stabilize and contract your glutes at the top of the rep

Landmine Curtsy Lunge [w/ knee drive]

11/13 Glutes, Quads, Hamstrings [New Split!]

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

Porchia

Jennifer

6/16 Quads, Glutes

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

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!!

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)

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

JulieAnn

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)

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!!!

11/13 Glutes, Quads, Hamstrings [New Split!]

Community

More workouts from Sam Sweeney