Name: Playbook - Sam Sweeney - 6/18 Glutes, Quads, Hamstrings
Uploaded: 2026-06-17T00:04:47.498Z
Duration: 65 min
Description: 6/18 Glutes, Quads, Hamstrings

Those Copenhagen plank addiction are hard!!

Carmen

Denise Hofer

yangBAE

Ana lopez

Vanessa

My legs were still shaky from the prior leg day! 😅

Taylor Willman

Not sure about those cable dead’s. It’s all good though.

Lisa

My fav glutes so far, all the right moves😊

Chris

Legs were still sore from earlier this week but that was a great workout!

Katie

I love this workout!No way that I will get bored! Its challenging my body in every way!

Warit

Amanda

Officially renaming this workout “The Happy Hip Hustle” 😁 Every part of my hips and glutes feels incredibly amazing and strong after this one. I would happily repeat this routine every week 💓

Megan

My hamstrings have really improved over the last year thanks to your workouts!! 💪 💥

Kody Young

Kristy Conger

Andryana

Louise

Mia Arrowsmith

That first compound set was 🔥 I was already sweating after the first set 😭😂

Kanchan

Great splits in this one, you’ll sure feel it when done! ❤️💪🏼

Erin

Molly

Ann-Marie

Marla Sagatelian

Janelle

Loved those deficit hip thrusts wow wow wow 🤩

Audry

Sheesh!  Liquid Legs after that one! 🔥🔥🔥

Michelle 

A little long in terms of setting each exercise up, but great for a weekend session!

Corrine

What a great way to start the weekend! Thanks Sam for another epic workout! 🔥🔥

NATASHA

Ugh I hate forgetting to push the done button lol. 

Well this legs day was 🫶🏼🫶🏼

JulieAnn

Definitely difficult on some moves for me, but I never quit or gave up! Just had to modify 😁💪🏼✌🏻

Kelsey

Jessica

Oooof.  Will be feeling this ine two days from now!

Teagan

Lorelle

Sharon Otasowie

That was amazing, very challenging but wow the heart was pumping! Feeling like a million bucks now!

Jess

Loving this split!  Leg days always my favorite 😍

Laura

Channing

Lakshmi Neelesh Nimmagadda

Audi

Kate

Morgan

Anne

Kimmy

Inlooove with the new split 🙌🏻🙌🏻🙌🏻

Kenia

Happy Saturday! 

Warm Up: foam roll, lower body warm up and activation routine from app + 10 mins steady state cardio (I biked). 

Click the ‘start now’ button to find the training day overview

Glutes, Quads, Hamstrings: 

Compound Set: 
1A. Barbell Bulgarian Split Squat: 4S/4-6R each side 
1B. Goblet Squat: 4S/6-8R 

Compound Set: 
2A. Barbell Deficit Hip Thrust: 3S/6-8R [4 second eccentric]
2B. X Band Lateral Shuffle: 3S/20R each way 

Compound Set: 
3A. Wide Stance Front Box Squat: 3S/6-8R [4 second eccentric]
3B. Copenhagen Plank Adductions: 3S/8-10R each side 

Compound Set: 
4A. Cable Rope Stiff Legged Deadlift: 3S/6-8R [4 second eccentric]
4B. Seated Banded Single Leg Hamstring Curl: 3S/8-10R each side [w/ iso hold]

6/18 Training Day Overview

Rep Range: 4-6R each side 
Tempo: power, steady 
Modification: dumbbell bulgarian split squat. 

Set Up: 
- set the barbell to ~shoulder height on the rack. 
- position a bench behind the rack- [far enough away for you to be able to step back ~2 steps and elevated one foot]
- grip the barbell with a pronated grip, even distance on each side. 
- 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 
- un- rack the barbell 
- take ~2 steps back and elevate one leg on the bench [top of your foot down on the bench- if you do not have the mobility bend your ankle and drive your toes into the bench.] 
- keep your eyes fixed in one spot
- drive your ribs down and hold the brace in your trunk 

Execution: 
- bend your front knee and push your hips back towards the bench as you lower into  until your front leg is bent at ~90 degrees or just below
- keep your chest facing forward 
- drive through your front foot as you press up and into the start position. 
- keep knee in line with toes throughout each rep.

Barbell Bulgarian Split Squat

Rep Range: 6-8R
Tempo: power, steady 

Set Up: 
- grip a dumbbell with both hands in a goblet hold. 
- hold the dumbbell at your chest and lock your elbows in at your sides
- keep your chest upright and facing forward
- get into a hip with stance, plant feet firmly on the ground
- drive ribs down and brace in your trunk. 

Execution: 
- bend your knees and allow them to move towards your toes as you push your hips back and lower into a full squat. 
- lower to at least 90 degrees [full ROM for you]
- drive your feet through the ground and press up into the standing position

Goblet Squat

Compound Set

Rep Range: 6-8R
Tempo: 4 second eccentric 
Modification: dumbbell deficit hip thrust, or barbell hip thrust- no deficit

Set Up: 
- position a flat bench horizontal
- stack plates or use an appropriate height box in front of the bench [~6-10” high]
- position barbell between the bench and plates/box
- load barbell with appropriate weight 
- sit on the ground with your mid back pressed into the edge of the flat bench
- roll the barbell over your hips
- push the barbell into your hips 
- elevate your feet on the plates/box

Execution: 
- drive down through your feet
- lift your hips in a hip thrust motion. 
- when your hips are fully locked out at the top of the rep, contract your glutes
- knees should be in line with your heels at the top of the rep [shins vertical]
- use a 4 second eccentric to lower your hips
- lower your hips straight down and past the height of the plates/box [lowering past the height of the plates/box increases your rom and gives you a greater stretch through your glutes/hammies]

Barbell Deficit Hip Thrust

Rep Count: 20R each side 
Tempo: steady 
Modification: glute loop banded lateral shuffle, or abduction machine. 

Set Up: 
- lie a loop band on the ground
- step each foot inside of the band so you pin the band to the ground with your feet [hip width stance] 
- reach across to grip the band with each hand creating an X with the band across your body
- push your hips back and bend your knees just slightly
- pull the band close and tuck your elbows by your sides

Execution: 
- keep your toes facing forward as you step laterally out to one side
- take small steps in the same direction
- keep your knee in line with your toes as you step
- hold the tension in your glutes [on both sides] 
- change directions and repeat

X Band Lateral Shuffle

Rep Range: 6-8R 
Tempo: 4 second eccentric 
Modification: wide stance back box squat, or wide stance goblet box squat. 

*feel free to use a clean grip, criss cross grip, or even straps here

Set Up: 
- stack boxes or use a box/bench behind the barbell rack, in the center
- set your bar to just below shoulder height
- depress your scapula and grip the barbell with a pronated grip, shoulder width apart
- rotate your elbows under the bar so your palms are facing up and elbows are pointing forward 
- pull the bar into your high chest/delts
- tuck your ribs and hold a strong brace in your trunk. 
- un rack the barbell  and step back so your heels are just slightly in front of the box. 
- get into a wide stance, toes pointed out. 

Execution: 
- bend your knees and push your hips back as you use a 4 second eccentric to lower into a squat
- use the box simply as a depth marker at the bottom of the squat, lightly tap 
- drive your feet through the ground and press up into the standing position 
- keep your chest upright throughout each rep
- keep elbows pointing forward.

Wide Stance Front Box Squat

Rep Range: 8-10R each side 
Tempo: steady, iso hold
Modification: bend the top leg and support your knee on the bench, or adduction machine

Set Up: 
- position yourself in a side plank position, horizontal to a flat bench
- plant your forearm on the ground to support your upper body
- elevate the top foot on the top of the flat bench [ankle and foot supported]
- push your hips forward, contract your glutes and raise your hips off the ground while the bottom leg rests on the ground. 

Execution: 
- hold the side plank as you lift the bottom leg off the ground until your foot taps underneath the bench. 
- contract adductor
- lower the bottom leg until it taps the floor
- keep your hips off the ground and pinned forward throughout each set.

Copenhagen Plank Adductions

Rep Range: 6-8R
Tempo: 4 second eccentric 
Modification: dumbbell stiff legged deadlift. 

Set Up: 
- attach a cable rope to one side of the cable
- position the cable low 
- face the cable grip the rope with a neutral grip 
- step away from the cable 3-5 steps
- keep arms extended towards the direction of the cable. 
- keep your legs mostly straight [as straight as you can without hyperextending]

Execution: 
- keep a neutral spine and push your hips back
- extend your arms and lower the rope back towards the cable 
- when you feel a full stretch in your hamstrings, drive your hips in and lift your torso
- contract your hamstrings at the top of the rep

Cable Rope Stiff Legged Deadlift

Rep Range: 8-10R each leg
Tempo: steady, iso hold with other leg
Modification: single leg machine curls, lying dumbbell curl. 

Set Up: 
- loop a large loop band low around one side of a rack or cable
- position a bench in front of the rack or cable 
- sit on the bench facing the rack/cable 
- loop each end of the band around your heels
- grab hold of the bench with each hand and pull yourself into the set
- keep your ribs down and brace
- keep chest facing forward

Execution: 
- raise your knees so they are in line with your hips 
- with the band positioned around your heels/ankles bend your legs and drive your feet towards the bench. 
- contract your hamstrings and hold this position on one side
- release the tension of the band on the other legs as you extend the leg back out
- only extend your leg far enough to feel in control of the band around your foot [you may not extend all the way and thats ok]
- keep tension in your hamstrings.

Seated Banded Single Leg Hamstring Curls

6/18 Glutes, Quads, Hamstrings

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

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

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!!

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

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

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 🥰❤️‍🔥

6/18 Glutes, Quads, Hamstrings

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