Name: Playbook - Sam Sweeney - 6/3 Glutes, Hamstrings, Light Quads
Uploaded: 2026-06-17T00:04:47.560Z
Duration: 65 min
Description: 6/3 Glutes, Hamstrings, Light Quads

LaQuanda Jones

Denise Hofer

Niranjana

Vanessa

Emily

Loved this one! Some fun new exercises🔥

Vaishnavi

SO GOOD!!! Everything about this felt amazing and strong! Those close stance split squats had these quads especially on fire 🔥

Megan

Marlene

Love me a Kang!!!! 👍🏻🔥‼️🏋🏼‍♀️❤️❤️❤️❤️

Donalee

Amber

Lisa

This past weeks workouts were exactly what I needed to get out of the weird funk I was in

Brittney

Marla Sagatelian

Great glute pump today. The 20/15/12/10/8 sets have left me SO sore this week!

Katie

Ariel

April

I was leaning over to grab something in my car trunk and my leg was shaking like never before 😂😂

Kody Young

Haley

Don’t need much weight for kang squats…jeeeeesh 🔥

Gina

A lot of these movements felt awkward. Not my favorite

Allison

I could barely walk after this spicy one! 🔥

Erin

Heather

Julia Bobell

I needed motivation to go to the gym. Been lifting for over  30 years. Great to have someone tell me what to do so I don't have to think!

Jami

Killer 😩 tanksss for the booty pump 🫶🏼

Jacqueline

Veronica

Taylor Pedmo

Michelle 

Kimmy

incredible im not gonna be able to walk tomorrow

Shannon Smolinski 

Priscilla

Alexandra VanHook

Lucia

Dying but in the best possible way!! 🥵

Brenda

Michelle

Chris

Tammy Quenneville

Morgan

Teagan

One of the tougher leg workouts I've done so far.

Sara

Sarah

Tiffany

Long time lifter but first time subscriber, love love love the workouts! Effective in a timely manner! Get in, get a solid lift in, and get out 💪🏼

Emily  Johnson

Keri

Can't say it enough, these workouts have changed my life!! So fun, challenging and rewarding. 🔥🔥

Lacey

Great workout, I won’t be able to walk tomorrow!!

Ashley Laas

Happy Friday!

The training day overview is listed at the top of the page after you hit ‘start now’.

Warm Up: foam roll, Lower body warm up and activation routine from app.

Glutes, Hamstrings, Light Quads: 

Pre Exhaust Set: 
1A. Glute Focused Hyperextensions: 4S/5R [5 second slow eccentric] 
1B. Barbell Hip Thrust: 4S/8R

2. Barbell Sumo Deadlift: 5S/20R, 15R, 12R, 10R, 8R

Compound Set: 
3A. Band Assisted Falling Tower: 3S/6-8R [3 second slow eccentric each rep] 
3B. Close Stance Barbell Split 
Squat: 3S/8-10R each side 

Compound Set: 
4A. Kang Squat: 3S/6-8R 
4B. Lying Hamstring Curls: 3S/8-10R [3 second slow eccentric each rep] 

5. Kettlebell Swings: 5S/10R [every 10 seconds]

6/3 Training Day Overview

Rep Range: 5R
Tempo: 5 second slow eccentric
Modification: bench reverse hyperextensions, or feet elevated glute bridge

Set Up: 
- set up on the hyperextension machine so the pad is ~2” below your hips. [pivot point is the glutes]
- allow your torso to hang down, towards the ground. 
- tuck your chin and push your mid back through your scap to create a rounded upper back- hold this position [this will help you favor the glutes] 

Execution: 
- begin with chest facing the ground. 
- pull from your glutes as you raise your torso
- lift your torso until you reach a full contraction in the glutes  [do not let the back hyperextend past the glutes] 
- contract your glutes
- use a 5 second slow eccentric lower your torso with control

Glute Focused Hyperextensions

Rep Range: 8R 
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. 
- extend your legs out and roll the loaded barbell over your hips. 
- with the barbell in line with the 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].
- grip the barbell just outside hip width and press down against the bar to secure the bar to your hips. 

Execution: 
- keep a neutral spine [tuck the pelvis and contract the glutes], drive the feet through the floor, and 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 the glutes
- lower your hips until you feel a full stretch in the glutes. 
- continue Reps.

Barbell Hip Thrust

Pre Exhaust Set

Rep Count: 
Set 1. 20R
Set 2. 15R
Set 3. 12R
Set 4. 10R
Set 5. 8R 
Tempo: steady 
Modification: dumbbell or kettlebell sumo deadlift

Set Up: 
- load the barbell with appropriate weight and begin with a barbell on the ground in front of you.
- get into a sumo stance, feet outside of hip width- toes pointed slightly outward [width of stance will depend on your body mechanics and mobility, play around with this if needed, shins should be vertical at the bottom of the rep.] 
- use a “tripod foot” to grip the ground. 
- roll the barbell towards you so it is above “mid shoelace” of each foot. 
- make sure the bar is centered over your feet. 
- keep a neutral spine and push your hips back as you bend forward to grip the barbell. 
- use a double overhand grip, straps, or over/under grip [if you use an over/under grip make sure to switch hands every now and then.] 
- grip the barbell so your hands are directly in line with the shoulders. 
- keep a “death grip” on the barbell, like you are going to break the bar in half around your body. 
- shins should be vertical at the bottom of the rep in the start position, knees should follow the direction of the toes. 
- depress your scapula and activate your lats - chest should be upright and facing forward. 

Execution: 
- drive your feet through the floor and leg press the weight  as you lift the barbell up to your knees
- as the bar passes your knees, think about externally rotating your feet  and use your glutes to snap your hips in to the standing position. 
- contract your glutes
- reverse the movement and lower the barbell with control
- keep the barbell close to your body
- use 3D breathing to lock a heavy brace in your core to protect your back. 
- keep head, neck, spine neutral throughout each rep.

Barbell Sumo Deadlift

Rep Range: 6-8R
Tempo: 3 second slow eccentric 
Modification: only lower your torso as far as you feel comfortable, or modify with heels elevated bodyweight squats. 

Set Up: 
- loop a large loop band around a rack or sturdy object. 
- get down onto your knees so that the tops of your feet are flat on the ground [shins on the ground], face the rack
- hold onto the band with a double pronated grip [facing the band] 
- back up just enough to take the slack out of the band 
- push your hips forward so your body is locked in a straight line from knees to shoulders
- pin your hips forward by squeezing your glutes, hold the brace. [ribs down] 

Execution: 
- use a 3 second eccentric as you lower your back towards the ground
- lower as far as you are able [mobility will play a large role in how far you are able to lower. even just lowering halfway is effective. Use the band to your advantage and don’t push past what your mobility allows]
- allow the band to stretch and lower until your feel a full stretch in your quads.
- keep your knees pinned to the ground and use your quads to pull your torso back to an upright position. 
- allow the band to assist you back to an upright position.
- contract your quads at the top

Band Assisted Falling Tower

Rep Range: 8-10R each side 
Tempo: steady 
Modification: dumbbell close stance split squat. 

Set Up: 
- grip the barbell with a front racked/clean grip. 
*shoulder width apart, elbows forward and palms facing up. 
- plant one foot on the ground, step the other foot back 1 step [plant the ball of your back foot] 
- think ‘ribs down’ and keep your torso upright/chest facing forward. 
- make sure to keep your elbows pinned hight to keep the barbell resting across your front delts. 

Execution: 
- bend the front and back leg
- drive the front leg towards your toes as you lower your back knee to the ground. 
- tap the ground with your back knee [or get as know as you are able to with good form] 
- back knee should be in line with your front heel at the bottom of the rep
- drive down through your front foot and the ball of your back foot as you press yourself back up into the start position. 
- make sure to keep your torso upright steady.

Close Stance Barbell Split Squat

Compound Set

Rep Range: 6-8R 
Tempo: steady 
Modification: dumbbell [goblet hold] kang squat

Set Up: 
- position the barbell on your back [squat position, low bar is preferable here] 
- step away from the rack
- pull the bar into your traps and activate your lats [drive your elbows down under the bar]
- glue your feet to the floor [hip width or slightly wider than hip width stance]

Execution: 
- keep a neutral spine and hold your brace as you hinge and push your hips back towards the wall in back of your
- lower your torso towards the ground only as far back as you can control while maintaining a flat back
- keep a soft bend in your knees as you lower
- when your chest is facing the ground, bend your knees and lift your chest and drop lower into a full squat. [chest forward at the bottom of the rep] 
- reverse this movement by pushing your hips back, keep a neutral spine
- when your chest is facing the floor again, bring your hips in and raise your torso to the upright position to finish the rep
- contract your glutes. 
- core should be braced throughout here

Kang Squat

Rep Range: 8-10R 
Tempo: 3 second slow eccentric
Modification: dumbbell lying hamstring curls

Set Up: 
- position yourself on the lying leg curl machine [prone/chest down]
- hips should be at the “break” of the pad. 
- lift your chest and press the forearms into the pad, this will help keep the hips down throughout each rep. 
- begin with legs extended 

Execution: 
- flex your ankles and curl the weight up until pad reaches your hamstrings. 
- contract your hamstrings
- use a 3 second eccentric to lower with control until your legs are fully extended.

Lying Hamstring Curls

Rep Count: 10R
*every 10 seconds 
Tempo: steady 
Modification: dumbbell swings or kettlebell romaine deadlift. 

Set Up: 
- take a wider than hip width stance, plant your feet flat on the ground [usea tripod grip]
- position a kettlebell on the ground in front of you, centered between your legs
- keep a neutral spine as you bend at the waist and grip the kettlebell with both hands. [pronated grip] 
- use a death grip on the kettlebell. 
- depress your scapula and pin them down to activate your lats and keep your upper body locked in place. 

Execution: 
- keep your arms straight as you lift the KB off the ground and pull it back as it swings between your legs
- immediately drive your hips forward and raise your torso as you propel the KB forward 
- arms should be extended out in front of your at the top of the rep
- allow the kettlebell to swing to shoulder height 
- contract your glutes at the top of the rep
- keep a neutral spine and hinge at your hips as you allow KB to swing down and back between your legs
- keep momentum and move immediately into the next rep without bringing the kettlebell to the ground.

Kettlebell Swings

6/3 Glutes, Hamstrings, Light Quads

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

Porchia

Jennifer

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 ♾️

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!

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

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

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!!

6/3 Glutes, Hamstrings, Light Quads

Community

More workouts from Sam Sweeney