Name: Playbook - Sam Sweeney - 5/30 Glutes, Hamstrings
Uploaded: 2026-06-17T00:04:45.901Z
Duration: 65 min
Description: 5/30 Glutes, Hamstrings

Was so tired at the end of it that I couldn't do the last one

Omayma

yangBAE

Erin

🔥 loved the workout… hate the cable pull throughs - don’t get them, but then the burner at end waaah!!! All golden amazingness!

Anjali

Megan

Always amazed at how you come out with such fire workouts 🔥🔥🔥 LOVED this one!

Amie

Holy hammies!!!!!! I’ll be sore for a few long days 🫠

Natasha

Katie

Half way thru my second week- increased some weight & reps.... gaining some confidence in what my body can do! Great Sat workout!!

Michelle

Diana

Janelle

Amazing last workout before ten days of travel!!! Thank you!!!

Audry

Donalee

Heather

Susan

Mike

Alice

Kimmy

Had to modify since I am at the beach but still got it done

Sarah

12 weeks pregnant & that kicked my butt in the best way!

Hannah

Jessica

Felt so good to be back in my gym. I’m lifting weight for 8-10 reps that I was doing for max last year. Feels freaking amazing

Danita

Robin

Kayla

Had to cut the workout short but still so killer 💪🏻 last set was killer

Kaylin

Don’t be fooled.. those med ball curls are WAY harder than Sam makes them look!

Corrine

Single leg med ball curls were tougher than what I thought! Me hammies were screaming! 😩👌🏻👏🏻

Alicia Heier

Week 2 starting off strong with legs! My legs are for sure tired after that one!

DeAnna

Sharon

Kelsey

That single leg medicine ball curl had the hammies on fire and cramping 🫠🔥

Deja

Kelly

That last compound set!  Had to go to that dark place in my mind! 🥴

Jennifer

Marissa

Wtf was that?🤣 My hams have never just stopped working before🫠💀

Holli

Had to cut it short but it was great! I love the too failure sets.

Shelby

Hams and 🍑 are smokin. ‼️🥵❤️

April

Tish

Mia Arrowsmith

Angela Arnall

Joanne Nichols

Medicine ball curls 🥵 why are they so hard.  Loved the rest of it! 😅

Natalie Helser

Regina

Tracy

Had my oldest daughter with me today it was a fun leg day!

Porchia

Happy Tuesday!

Week 2 of 6-8 in current 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]

*consider tracking your primary lifts throughout this split. I would even encourage you to film your working set(s) throughout this first week [and following weeks, if possible] so you are able to visually see improvement. 

Tap the ‘start now’ button to find the training day overview.

Glutes, Hamstrings: 

Pre Training Warm Up and Mobility: 
*Choose one lower body routine from the “Warm up and Activation” bubble in the app to complete as your warm up.

Strength Training: 

1. Activation: Kettlebell Romanian Deadlift: 3S/20R, 15R, 10R 

2. Primary: Barbell Deadlift: 4S/8-10R 

Compound Set: 
3a. Barbell Hip Thrust: 4S/5R + drop set to failure on the final set [on your final set, drop the weight by ~50% and complete as many reps as you can with good form]
3b. Single Dumbbell Sumo Squat: 4S/10-12R 

4. Cable Rope Pull Through: 5S/6R, 8R, 10R, 12R, 30R [the goal being to decrease load as you increase reps]

Compound Set: 
5a. Decline Bench Dumbbell Hamstring Curl: 3-4S/6-8R drop 8-10R [14-18R total. drop the weight by ~50%- drop set, every set] 
5b. Single Leg Med Ball Curl: 3-4S/6-10R each side

5/30 Training Day Overview

Rep Count: 20R, 15R, 10R 
*increase load as rep count decreases
Tempo: steady 
Modification: single dumbbell romanian deadlift 

Set Up: 
- grip the handle of the kettlebell with both hands, pronated grip 
- hold the kettlebell down in between your legs
- take a hip width stance or slightly wider
- squeeze your glutes, pull belly button to spine and brace
- tuck your chin 

Execution: 
- think about screwing your feet into the ground 
- push your hips back and lower the kettlebell towards the ground between your feet [keep kb close to your body] 
- bend your knees just slightly and lower the kb to mid shin or just below 
- chest facing the ground at the bottom of the rep, ~45 degree bend in your legs
- drive your hips in, extend your legs and lift your torso back into the upright position 
- contract your glutes/hams

Activation: Kettlebell Romanian Deadlift

Rep Range: 8-10R 
Tempo: steady 
Modification: trap bar or sumo deadlift OR dumbbell/kettlebell deadlifts [be consisted with whichever you choose]

Set Up: 
 - load the bar with an appropriate weight for the rep count. 
- stand behind the bar and position the bar so it is in line with/above “mid shoelace “
- take a hip width stance or slightly inside. (feel free to play around with stance, your mobility and biomechanics 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) 
- with a neutral spine, hinge the hips back and 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 the hips
- 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
- keep a neutral spine, and press your feet through the ground. 
- leg press the weight up until the bar is at knee level 
- as soon as the bar reaches the knees use torque snap your hips in and lift your torso as you stand the rest of the way. (think about your knees externally rotating, but don’t actually rotate, and push the hips in)
- contract the entire posterior chain and keep it tight, make sure to reach full hip extension at the top of the rep, but don’t hyperextend through the low back
- 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.

Primary: Barbell Deadlift

Rep Count: 5R + drop set to failure on the last 
*drop the weight by ~50% on the drop set [final set only] and complete as many reps as you can with good form
Tempo: steady 
Modification: smith machine or dumbbell hip thrust

Set Up:
- sit on the ground next to a flat bench so your mid back is pressed into the side of the bench. 
- load a barbell with appropriate weight [rubber plates will allow you to roll the barbell over your legs]
- 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].
- scoot your feet so your heels are positioned 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
- keep a neutral spine [tuck your pelvis and contract contract glutes]

Execution: 
- drive your feet through the ground, and extend your hips as you thrust the barbell up until your hips are fully extended. 
- 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
- lower your hips until you feel a full stretch in your glutes

Barbell Hip Thrust

Rep Range: 10-12R 
Tempo: steady 

Set Up: 
- get into a wide, sumo stance, toes pointed slightly out
- grip a single dumbbell in both hands, hold dumbbell down in front of you torso between your legs
- squeeze your glutes, pull belly button to spine, and brace
- keep chest/torso upright, depress your scapula and contract your lats to keep the dumbbell close to you

Execution: 
- push your hips back, screw your feet into the ground, and bend your knees
- lower into a ~90 degree bend in your legs or just below, shins verticle
- drive your feet through the ground, push your hips in and extend your legs to press back up into the standing position 
- contract your glutes
- keep chest upright, shoulders back

Single Dumbbell Sumo Squat

Compound Set

Rep Count: 6R, 8R, 10R, 12R, 30R
Tempo: steady 
Modification: banded pull through or dumbbell good morning 

Set Up: 
- attach a rope to one side of the cable and position it low
- step in front of the cable, facing away from the cable 
- straddle the rope with your legs, grip the rope with a neutral grip 
- depress your scapula, contract your lats, pin the rope between your legs
- step away from the cable 3-4 steps
- get into a wide stance, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- keep your legs as straight as possible [not locked out, slight bend is ok]
- think about screwing your feet into the ground, push your hips back towards the cable behind you
- keep a flat back and lower your chest to face the ground
- allow the cable to pull you as you reach your arms through your legs
- lower to a full stretch in your hamstrings
- drive your hips in, lift your torso into the upright/standing position 
- contract your hamstrings and glutes
- keep chin tucked

Cable Rope Pull Through

Rep Range: 6-8R drop 8-10R [14-18R total]
*drop the weight by ~40-50% on drop set, each set
Tempo: steady 
Modification: hamstring curl machine 

Set Up: 
- position one heavier and one lighter dumbbell behind the low end of a decline bench 
- begin with the heavier dumbbell about a foot behind the bench
- position your knees at the edge of the bench, chest facing the bench 
- squeeze your glutes, pull belly to spine, and brace
- position your torso and hips down on the bench, body supported on the bench from knees to chest
- grip the edges of the bench with your arms, pull on the bench, contract your lats to keep you glued to the bench
- lift your chest slightly and keep your hips driving into the bench 
- as you lower your torso to the bench pinch the dumbbell between your feet
- squeeze your feet together and keep the dumbbell pinned

Execution: 
- begin with your legs extended behind you, point your toes
- drive your hips into the bench and bend your legs as you pull the dumbbell towards your glutes
- contract your hamstrings
- lower the dumbbell back towards the ground until your legs are fully extended behind you [not hyperextended] 
- complete 6-8R with heavier dumbbells before you drop the weight by 40-50% and complete 8-10R more

Decline Bench Dumbbell Hamstring Curls

Rep Range: 6-10R 
Tempo: steady 
Modification: single leg foot elevated glute bridge

Set Up: 
- place a med ball on the ground in front of you
- lie on the ground in a supine position, legs pointed towards the med balle
- drive your mid back and triceps into the ground 
- squeeze your glutes, pull belly button to spine, and brace
- bend one leg and pin it at a 90 degree bend
- elevate your other foot and drive your heel into the top of the ball, leg straight
- tuck your chin 

Execution: 
- bend your leg and lift your glutes as you pull the med ball towards your glutes 
- contract your glutes, and hamstrings at the top of the rep- hips fully extended
- do not let your hips drop as you push the med ball away from your glutes 
- roll the ball out until your leg is straight again
- keep tension in your hips/hamstrings/ core throughout 
- keep do not let hips drop between reps

Single Leg Med Ball Curl

5/30 Glutes, Hamstrings

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

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

Michelle 

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

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)

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

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)

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!!

5/30 Glutes, Hamstrings

Community

More workouts from Sam Sweeney