Name: Playbook - Sam Sweeney - 5/19 Glutes, Hamstrings (New Split!)
Uploaded: 2026-06-17T00:04:42.586Z
Duration: 75 min
Description: 5/19 Glutes, Hamstrings (New Split!)

Erica

Aubree

Katelyn

Kody Young

Nice workout after being sick for a week 🤗

Dedra

Megan

Okay this gave me flashbacks to Sweeney leg days circa 2022. AMAZING.

Audry

Marta

Oh boy - this split is gonna be 🔥🔥🔥

Stephanie

Katie

Loved it!! I can already tell this is going to be one of my fav splits! Love this style of programming! 😍

April

Michelle 

Andrea

Meh. Not a fan of this workout. I subbed a lot of exercises for more compound.

Sharice

Sheeshhhh 🥴  - but I made it! 
*crawls out of the gym*

Chelsea

Elizabeth Yerington

Lisa

rachel

First time and it was 🔥I didn’t get to finish but great start

Mrs. Mayra Perez

Felt good moving my body after a week off sick. Good start to new split 🙌

jackie

Kathy

Amanda Smith

Yes to the first day of this split 🔥🙌🏼

Brandi

Kate

Cortney

Regan

Solid start to the split, nice to see the core as a finisher again!

Deja

LOVED this leg day 👏🏻👏🏻👏🏻

Maggie Maloney

😅🥲🙃🥲😅🙃🥲


TANYA BBY we did it 🥵😨🤗

JulieAnn

Tanja Muždeka

If today's workout is a sign of what's to come with this split, wow. Thanks for helping to start this week off right Sam!

Tamara

Thank you for all the work you put into the programming! 💜

🔥🔥🔥🔥yasssssss. Thank you 🙏

Lorena

Such a great way to kick start the new split! 🔥🔥🔥

Mia Arrowsmith

Was dying after the first set! I loved it!

Adrianne

Didn’t totally love this one! I felt like it needed maybe a little more to it in some way.😢

Brittany

Bradley

Jennifer

Karen

Louise

Tiffany

Cardio leg day is back, baby! 👏🏼🥵😈

Morgan

Holy guacamole! That ab finisher 🔥🥵

Regina

Ouch Brutal but I loved it 🥵💪🏼💪🏼🥰

Gloria

Happy Monday! WELCOME TO THE NEW SPLIT!

Week 1 of 4 (week 5 deload)

Pre Training Mobility and Warm Up: please use the mobility and activation exercises listed 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.

Glutes, Hamstrings: 

1a. Seated Dumbbell Good Mornings: 4S/12-15R
1b. Barbell Romanian Deadlifts: 4S/8-12R 

2. Wide Stance Barbell Box Squat: 3S/5R drop 10R

3a. Flat Bench Cable Kickback: 4S/10-12R each side 
3b. Hamstring Dominant Dumbbell Hip Thrust: 4S/15-20R 

4. Weighted Glute Hyperextensions: 5S/10R (every 30 seconds)

OPTIONAL CORE AMRAP: 5 MINUTES
Complete as many rounds as possible within the 5 minute time frame. 
5a. Farmers Carry 
5b. V Ups

5/19 Training Day Overview

Rep Range: 12-15R
Tempo: controlled
Modification: standing dumbbell or banded good morning

Target muscle groups: hips (glutes, hamstrings, lower back- posterior chain)

Set Up: 
- grip a dumbbell in each hand
- sit on the end of a bench 
- bend your legs, plant your feet in a wide stance on the ground, toes forward or slightly out
- extend your arms down in front of your torso and hold the dumbbells down between your legs
- squeeze your glutes, pull belly button to spine, and set a strong brace
- tuck your chin and keep a neutral head, neck, and spine 
- keep a flat back- neutral head, neck, and spine

Execution: 
- screw your feet into the ground, push knees out
- think about driving your hips back and down into the bench 
- keep a flat back and bend your torso forward 
- lower the dumbbells between your legs and towards the ground
- keep your legs bent, chest facing the ground, full stretch in your hamstrings and glutes at the bottom of the rep 
- drive feet into the ground, think about pushing your hips in 
- use the tension in your hamstrings and glutes to raise your torso and lift the dumbbells into the upright position again 
- contract your glutes and hamstrings at the top of the rep 
- keep your back flat

Seated Dumbbell Good Mornings

Rep Range: 8-12R
Tempo: steady 
Modification: dumbbell romanian deadlift

Target muscle groups: hamstrings, glutes (posterior chain)

Set Up: 
- rack your barbell at just above knee height
- step your feet under the bar
- squeeze your glutes, set a neutral pelvis position 
- extend your arms down in front of your torso 
- grip the barbell with a pronated grip, just outside of hip width apart
- pin your traps down, shoulders back 
- contract your lats and think about breaking the bar around your torso 
- lift the bar from the rack and step 2-3 steps away 
- plant your feet in a hip width stance, toes forward
- tuck your chin, keep a neutral head, neck, and spine 

Execution: 
- push your hips straight back 
- bend your torso forward
- keep the bar close as you lower the bar along the line of your legs
- as the bar passes your knees, bend them slightly and continue to lower to mid shin 
- legs should be bent at a ~45 degree angle at the bottom of the rep, chest facing down, flat back 
- extend your legs, drive your hips in, and raise your torso 
- lift the bar into the standing position 
- contract your glutes and hamstrings

Barbell Romanian Deadlift

Primary Compound Set

Rep Count: 5R drop 10R
*drop the weight by 20-50% 
Tempo: steady 
Modification: goblet hold wide stance box squat

Target muscle group: glutes, 
hamstrings 

Set Up: 
- position a bench or box centered behind your rack
*height of the bench should put you at a 90 degree bend in your legs or just below at the bottom of the rep 
- step behind the bar, in front of the bench 
- grip the barbell with a pronated grip
- squeeze your scapula together and pull yourself under the bar
- rack the bar across your high traps 
- step your feet under the bar
- drive your elbows down towards the ground and pull the bar into your chest
- squeeze your glutes, set a neutral pelvis position 
- lift the bar from the rack and step back into a wider than hip width stance in front of your bench 
- toes forward or pointed slightly out 

Execution: 
- push your hips back and lean your torso forward slightly 
- bend your knees, drive them out in the direction of your toes
- lower your glutes to a full sit on the bench 
- extend your legs, drive your hips in
- raise your torso and press up into the standing position 
- contract your glutes at the top of the rep

Wide Stance Barbell Box Squat (drop set)

Rep Range: 10-12R each side
Tempo: steady
Modification: banded or machine kickback or single leg glute bridge

Target Muscle groups: glutes

Set Up: 
- position a flat bench in front of one side of the cable
- position the cable low
- step in front of the cable and loop the handle around your ankle on one side
- step away from the cable and plant your other knee on top of the bench
- bend your torso forward and extend your arms down to press your hands into the bench 
- keep a neutral head, neck, and spine
- squeeze your glutes and create a neutral pelvis position 
- bend your working leg and allow it to hang off of the side of the bench

Execution: 
- extend your legs, kick the cable back through your heel
- contract your glute at the top of the rep, leg fully extended
- bend your leg again and lower the cable with control 
- keep low back neutral

Flat Bench Cable Kickbacks

Rep Range: 15-20R
Tempo: steady 

Target muscle group: hamstrings, glutes

Set Up: 
- sit in front of a flat bench, press your mid back into the side of the bench
- place a dumbbell on your hips, lightly grip it with each hand
- bend your legs slightly and plant your feet on the ground in front of you- to make this more hamstring dominant you will want less of a bend in your knees, heels planted out in front of your knees
- squeeze your glutes, set a neutral pelvis position 
- tuck your chin, keep your gaze forward

Execution: 
- drive your feet into the ground
- lift your glutes off of the ground, drive your knees out, and raise your hips into full extension
- contract your glutes and hamstrings, knees/hips/torso in line at the top of the rep 
- bend at your hips and lower your glutes towards the ground with control 
- keep feet glued to the ground

Hamstring Dominant Dumbbell Hip Thrust (band optional)

Compound Set

Rep Count: 10R
*every 30 seconds*
Tempo: steady 
Modification: weighted glute bridge or pull through

Target muscle group: hamstrings, glutes

Set Up: 
- position your feet low on the extension platform, toes forward or slightly out
- press your hips into the pad, the pad should be positioned 1-2" below your hips 
- squeeze your glutes, set a neutral pelvis position
- bend your torso forward in front of the pad, head pointing toward the ground
- cross your arms over your chest
- round your upper back slightly, push your mid back through your scapula and tuck your chin (this can help keep the movement more glute focused)
- optional: grip a weight in your hands, hold the weight at your chest, squeeze your elbows in by your sides
- brace your core and use your glutes as your pivot point

Execution: 
- use your glutes and hamstrings to raise your torso away from the ground
- when your torso is in line with your hips, contract your glutes and hamstrings
- lower your torso and bring head towards the ground again with control

Weighted Glute Focused Hyperextension

Time: 20 seconds 
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand, neutral grip
- extend arms down and hold the dumbbells by your sides 
- stand with feet hip width apart, toes forward
- squeeze your glutes, set a neutral pelvis position 
- keep a tall and upright torso 
- keep traps down, shoulders back

Execution: 
- walk forward slowly and with control 
- hold a strong brace in your core
- do not let your arms swing or sway as you walk forward

Farmers Carry

Rep Count: 10R
Tempo: steady 
Modification: straight leg raise

Set Up: 
- lie on the ground in a supine position 
- extend your arms overhead, overlap your palms
- extend your legs, point your toes
- squeeze your glutes, set a neutral pelvis position 
- brace

Execution: 
- use your core to lift your legs and torso off of the ground 
- bring your arms overhead and reach your hands towards your feet
- contract your abs, body in a V shape at the top of the rep 
- lower your torso and legs to the ground again, bring arms overhead

V Ups

OPTIONAL CORE AMRAP

5/19 Glutes, Hamstrings (New Split!)

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

Porchia

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

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

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!!!

5/19 Glutes, Hamstrings (New Split!)

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