Name: Playbook - Sam Sweeney - 5/8 Legs
Uploaded: 2026-06-17T00:04:42.619Z
Duration: 75 min
Description: 5/8 Legs

Mariah

Flavia

Omg. Bout to throw up. 🤣
She really does make the best workouts ever. My body has never looked and felt better. LFG

Molly

Megan

Holy the timed glute hyper extensions were brutal!

Heather

That was an out of body experience 🥵🤮

Morgan

Mia Arrowsmith

Jasmin

Alexandra VanHook

Amanda Smith

Deja

I loveee ittttt
Ohhh 🥰🥰🥰🥰🥰🥰

JulieAnn

Tonya 

Hayleybfit

Holly smokes….triSet was 🔥🔥🔥. Had to dig deep to complete 😮‍💨. 
Every set Every rep is perfection 🤌🏼. Thank you 🙏

Lorena

Jennifer

Marlene

Regina

I couldn’t finish that tri set 🫣🔥

Rachel

Suanne Camacho Tumaquip

🔥🔥😮‍💨😮‍💨😮‍💨

Megan Laudick

Happy Thursday!

Week 4 of 4 (week 5 deload)

Pre Training Mobility and Warm Up: please utilize the included warm up and mobility movements below 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.

Legs: 

Warm Up/Mobility: 
1a. Glute Bridge: 1-2S/20R 
1b. Kettlebell Swings: 1-2S/10-15R

Strength Training: 
2. Primary: Barbell Hip Thrust:  10S/1R
*30 seconds rest*
REP OF 7-8.5

3. Barbell Sumo Deadlifts: 5S/6-10R 

4. Barbell Reverse Lunges: 3S/8-12R each side

5a. Machine Abductions: 3S/10R drop 10R drop 10R
5b. Contralateral Weighted Single Leg Romanian Deadlifts (assisted): 3S/12-15R each side
5c. Glute focused Hyperextensions (band optional): 3S/60 seconds

6. Primary Back Off Sets: Barbell Hip Thrust: 2S/30 seconds amrap (as many reps as possible with good form)
RPE of 6-7 or ~50-60% of weight used for 1R primary singles

5/8 Training Day Overview

Rep Range: 20R 
Tempo: steady 

Set Up: 
- lie in a supine position on the ground
- bend your legs and plant your feet on the ground, hip width apart, toes forward
- squeeze your glutes, set a neutral pelvis position 
- press your mid back into the ground
- tuck your chin, keep head resting on the ground

Execution: 
- press your feet through the ground
- keep knees in line with your toes
- lift your glutes off of the ground, raise your hips into full extension
- contract your glutes and hamstrings at the top of the rep 
- lower your glutes to the ground again with control 
- keep feet glued to the ground throughout

Glute Bridge (weighted or bodyweight)

Rep Range: 10-15R 
Tempo: steady, explosive
Modification: dumbbell swings

Set Up: 
- place a kettlebell on the ground about a foot in front of you 
- get into a slightly wider than hip width stance, toes forward
- squeeze your glutes, set a neutral pelvis position 
- 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

Warm Up

Rep Count: 1R
RPE 7-8.5 (70-85% of 1RM)
*30 seconds rest*
Tempo: power, steady
Modification: machine or smith machine hip thrust or sub with sumo deadlifts

Target Muscle Groups: glutes, hamstrings
[please note; this is a compound movement so you will be utilizing multiple muscle groups at once]

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: 6-10R
Tempo: steady
Modification: dumbbell sumo deadlifts 

Target Muscle Groups: hamstrings, glutes (quads- compound movement)

Set Up: 
- load the barbell with appropriate weight 
- step behind the barbell, step into a wide/sumo stance, toes forward or slightly out 
- position the bar over your mid foot on each side
- squeeze your glutes, set a neutral pelvis position 
- extend your arms down in front of your torso 
- push your hips back, bend your knees, lean your torso forward 
- grip the bar directly under your delts
- sink your hips down, pull the bar up against your shins, contract your lats to keep the bar close to you
- lift your chest so it is facing forward
- pull the slack out of the bar and create tension through your grip

Execution: 
- drive your feet through the ground
- extend your legs and drive your hips in 
- lift the bar off of the ground and into the standing position
- contract your glutes
- push your hips back, bend your knees, and lower the bar to tap the ground between reps 
- keep chest facing forward 
- keep tension in your posterior chain, power from your hips

Barbell Sumo Deadlifts

Rep Range: 8-12R each side
Tempo: steady 
Modification: dumbbell weighted reverse lunges

Target muscle group: hamstrings, glutes

Set Up: 
- squeeze your scapula together and rack the bar across your traps
- pull the bar into your traps, drive your elbows down, hold tension in your lats
- lift the bar from the rack and step back 2-3 steps
- squeeze your glutes, set a neutral pelvis position 
- keep a neutral head, neck, and spine
- plant one foot firmly on the ground

Execution: 
- lift one foot off the ground and step back one long step
- plant the ball of your back foot on the ground
- push your hips back, lean your torso forward slightly
- bend your front knee and lower into a lunge position 
- tap your back knee to the ground 
- extend both legs, drive your hips in, raise your torso and step your back foot forward to meet your front
- contract your glutes at the top, keep tension on your working side
- stay on one side and complete reps before moving to the next side

Barbell Reverse Lunges

Rep Range: 10R drop 10R drop 10R
*drop the weight by 20-50% on each drop set 
Tempo: steady, quick
Modification: banded seated abductions (30R total) or clamshells (15R each side)

Target muscle groups: glutes, glute med/abductors 

Set Up: 
- position yourself on the seat of the abduction machine
- sit in the crease of the seat, press your back into the pad
- position your feet on the platforms, drive your heels down
- press your knees into the pads
- tuck your chin, grip the handles or seat of the bench, and lean your torso forward at a 45 degree angle
- squeeze your glutes, set a neutral pelvis position
- pull belly button to spine, and set your brace

Execution: 
- drive your knees into the pads and out and away from the center
- contract your glutes, glute med, abductors at the top of the rep
- release the pads towards the center again with control 
- keep your glutes glued to the seat

Machine Abductions (drop set)

Rep Count: 12-15R each side
Tempo: steady

Target muscle group: glutes, hamstrings

Set Up: 
- grip a dumbbell in one hand
- extend your arm down and hold the dumbbell in front of your torso 
- stand next to a rack, lightly grip the rack with your free hand
- plant your foot closest to the rack on the ground
- lift your other foot off of the ground, slightly bent leg
- squeeze your glutes, set a neutral pelvis position 
- tuck your chin, keep a neutral head, neck, and spine
- use the rack for light assistance

Execution: 
- push your hips back
- bend your torso forward as you reach the dumbbell towards the ground, keeping it close to your working leg
- as the dumbbell passes your knee, bend it slightly so your leg is at a 45 degree angle at the bottom of the rep, chest facing the ground
- extend your leg, drive your hips in, raise your torso and lift the dumbbell into the upright and start position again 
- contract your glutes at the top of the rep 
- keep tension in glutes and hamstrings throughout

Contralateral Weighted Single Leg Romanian Deadlift (assisted)

Time:  60 seconds
Tempo: steady, hold
Modification: no band, or sub for reverse hyperextensions on flat bench 

Target muscle groups: glutes

Set Up: 
*optional: loop a band low in front of the glute hyper machine 
- position yourself on the platform, plant your feet low, toes forward or pointed slightly out 
- press your hips into the pad, pad should be positioned 1-2" below your hip bones
- squeeze your glutes, set a neutral pelvis position 
- bend forward and allow your head to hang down, towards the ground
- wrap the band around your traps or shoulders
- squeeze your elbows in tight by your sides
- slightly round your upper back and tuck your chin 
- use your glutes as the pivot point of the movement 

Execution: 
- use your glutes to raise your head away from the ground 
- lift your torso to in line with your legs, or slightly below
- contract your glutes at the top of the rep 
- lower your torso, head towards the ground again with control

Glute Focused Hyperextensions (band optional)

Tri Set

Time: 30 seconds amrap 
RPE of 6-7 or 50-60% of weight used for 1R primary singles 
*amrap- as many reps as you can with good form 
Tempo: steady, quick
Modification: use the same modification you used for primary singles sets

Target muscle group: 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 Thrusts (back off sets)

5/8 Legs

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

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 ♾️

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

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

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)

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 💀🫠

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!!

4/15 Chest, Triceps (sprints)

Wow I really needed that! Feeling so strong and balanced 🥰❤️‍🔥

4/14 Glutes, Hamstrings (abs)

Kayla Staker

4/13 Back, Biceps (sprints)

Love the addition of core and ab work. Thank you. Always a challenge for me but worth it!

5/8 Legs

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