Name: Playbook - Sam Sweeney - 7/28 Hamstrings, Glutes, Delts (New Split!)
Uploaded: 2026-06-17T00:04:42.239Z
Duration: 75 min
Description: 7/28 Hamstrings, Glutes, Delts (New Split!)

Audry

Sarah

Something about that 45’ angle is just magic

Megan

Katie Thomas

Really good challenge. Did the core at the end, works good for me! That shoulder compound set tho…. I was doing 3 lbs for lateral raises and was dying 😭

Molly

First day of the new split and loving it so far 🔥

One of the hardest splits so far!!! Love the challenge.

Alex

April

Feels good to be back in the daily training!!!! Love this combo with the delts!

Katie

Kody Young

Whitney Carrington

Yes! A few modifications made, but all good!

Michelle 

Lisa

I’ll be walking like a baby giraffe after that 😂😂😂😂😂😂

Audi

My goodness my butt and delts on fire 🔥🔥🔥 I am already LOVING this split

Elaine Rondon

Andrea

Raquel

Amie

Holy Hannah!! What was that?!?! If the whole split is like that I’m gonna be in the best shape!! LFG!!!!

DeAnna

Heather

Solid leg day. My back squats are easier after doing pause reps last split. 🙌My shoulders feel like they gonna fall off. 🔥Had to do 2lbs for lateral raises at 20 reps. 😮‍💨

Deja

Killer workout! Excited for this new split

Beth

Loved the part where you targeted different muscle groups!

Sonja

Kate

Great way to start my new split 
🤩🤩🤩🤩🤩🤩🤩🤩🤩🤩🤩🤩🤩

JulieAnn

Legs and delts are my favorite. That was just the right combo 🤩 🔥

Bree

Amazing first workout 👏🏼✨🤌🏽

Carly

Nikki

Not a huge fan of regular back squats but huge fan of the delts thrown in!!!

Lily

That was a great one to start the new split!

Bradley

Love that this split assumes I’ll have legs after today🤣

Holy moly! 🔥 That’s one way to start a Monday! 😝😎

Stephanie

Jacky

Loved mixing in some arms, gave my legs a lil break!

Wow! Day 1s always make me feel so weak🥵

Samantha French

Nyakeh

Wow that was insane!!! 🔥🔥🔥 I can already tell this split will be a good one but seriously every split has been amazing!!

Marta

Love mixing it up!! Looking forward to 3 glute days!  Hips
Screaming so nothing to crazy today, weight wise but I got it done❤️

Ahhhh’Mayyy’zin. Thank you ❤️‍🔥

Lorena

Not Sam humbling me even though she’s been off for 4 weeks. I actually loved the sprinkle of shoulders!

Holli

Vonny

Mia Arrowsmith

That was SPICY 🥵🥵 love the combo of shoulders & legs. Been missing those core starters! This is gonna be a good one 😈

Morgan

Barbi

Happy Monday! WELCOME TO THE NEW SPLIT!

Week 1 of 6 (week 6 deload)

Pre Training Mobility and Warm Up: Please use the core compound set listed and/or choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here]. I also recommend adding 1-2 warm up sets to the primary compound movements to serve as a warm up to the training day. 

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

Hamstrings, Glutes, Delts: 

Core Compound Set: (can be done before or after each training session): 
1a. Banded Anti Extension Dead Bug: 2-3S/20R total 
1b. Banded Anti Extension Hollow Holds: 2-3S/10-20 seconds 

Strength Training: 
2. [Deficit] Trap Bar Romanian Deadlifts [deficit optional]: 4S/8R 

3. Wide Stance Barbell Back Squat: 4S/12R 

4. Machine Lying Hamstring Curls: 3S/6-10R [2 second eccentric, 2 second pause at the top of each rep] 

5a. Seated Dumbbell Overhead Press: 4S/8-12R [3 second eccentric] 
5b. Seated Lateral Raise: 4S/20R [2 second pause at the top of each rep] 

6. Single Leg Cable Abduction: 3S/10-12R each side [2 second hold at the top of each rep] 

7. Dumbbell Deficit Hip Thrust: 2S/Failure [choose a weight you know you are able to complete at least 10 good reps with]

7/28 Training Day Overview

Rep Count: 20R total 
Tempo: slow, steady 
Modification: standard dead bug [no band]

Target muscle group: core

Set Up: 
- loop a band low around a rack or machine
- lie in a supine position in front of the band, feet facing away from the band
- extend your arms overhead to grip each end of the band with each hand, use a pronated grip 
- keep your arms straight and pull the band over your chest
- keep tension in your lats and hold the band in this position
- squeeze your glutes, set a neutral pelvis position, and brace
- bend your legs at 90 degrees, pin your knees over your hips

Execution: 
- keep one leg bent
- inhale as you extend and lower your other leg towards the ground
- exhale and bend your leg and drive your knee over your hip again 
- contract your core
- alternate each leg, each rep 
- hold a strong brace throughout

Banded Anti Extension Dead Bugs

Time: 10-20 seconds
Tempo: hold
Modification: bodyweight hollow hold [no band]

Target muscle group: core

Set Up: 
- loop a band low around a rack or machine
- lie in a supine position in front of the band, feet facing away from the band
- extend your arms overhead to grip each end of the band with each hand, use a pronated grip 
- keep your arms straight and pull the band over your chest
- keep tension in your lats and hold the band in this position
- squeeze your glutes, set a neutral pelvis position, and brace

Execution: 
- extend your legs straight out, hold your feet above the ground
- the lower your legs, the harder the hold will feel
- hold a strong brace and breathe behind the brace

Banded Anti Extension Hollow Hold

Core Compound Set

Rep Count: 8R 
Tempo: steady
Modification: barbell rdl, or dumbbell rdl [pronated or neutral grip] 

Target muscle group: glutes, hamstrings

Set Up: 
*optional: stand on top of a small plate or block. the deficit will create a greater range of motion
- take a hip width stance, toes forward
- squeeze your glutes, set a neutral pelvis, and brace
- extend your arms down by your sides and grip the bar with a neutral grip on each side
- keep a neutral head, neck, and spine

Execution: 
- push your hips straight back 
- bend your torso forward and lower the bar towards the ground
- slightly bend your knees as the bar passes
- lower the bar so the plates pass the height of the deficit [or lower to mid shin], full stretch through glutes and hamstrings
- legs should be at a 45 degree bend, chest facing the ground, flat back at the bottom of the rep 
- extend your legs, drive your hips in, and raise your torso 
- lift the bar into the standing position again 
- contract your glutes at the top of the rep

[Deficit] Trap Bar Romanian Deadlift

Rep Count: 12R
Tempo: steady 
Modification: wide stance leg press, or wide stance dumbbell squat 

Target muscle group: glutes 

Set Up: 
- grip the bar with a pronated grip, shoulder width apart
- squeeze your scapula together and rack the bar across your traps
- step your feet under the bar
- drive your elbows down, contract your lats and pull the bar into your back 
- squeeze your glutes, set a neutral pelvis position, and brace
- lift the bar from the rack and step back 2-3 steps 
- get into a wider than hip width stance, toes forward or slightly out
- keep chest facing forward, a neutral head, neck, and spine

Execution: 
- push your hips back, bend your knees so they follow in the direction of your toes
- lean your torso forward slightly, chest facing forward
- lower into a squat position [90 degrees or slightly below]
- extend your legs, drive your hips in, raise your torso and press up into the standing position again 
- contract your glutes

Wide Stance Barbell Back Squat

Rep Range: 6-10R
Tempo: 2 second eccentric, 2 second pause at the top 
Modification: flat or decline bench dumbbell hamstring curls 

Target muscle group:  hamstrings

Set Up: 
- lie in a prone position on the hamstring curl pad
- position your hips in line with the crease of the bench
- bend your arms, press your forearms into the pad, and grip the handles
- extend your legs back and position your ankles under the pad
- squeeze your glutes, drive your hips into the pad, and set a neutral pelvis position 
- lift your chest slightly off of the pad, this will help keep your hips donw

Execution: 
- bend your legs and curl the pad towards your glutes
- squeeze your hamstrings at the top of the rep 
- extend your legs and lower the pad behind you again 
- be sure to fully extend your legs between each rep 
- hold tension in your hamstrings throughout

Machine Lying Hamstring Curls

Rep Range: 8-12R
Tempo: 3 second eccentric 

Target muscle group: delts

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- sit on the bench, press your back into the bench 
- plant your feet on the ground
- drive your ribs down and brace
- lift the dumbbells into the overhead position, dumbbells directly over your delts
- tuck your pinkies forward slightly
- keep armpits facing forward
- keep a tall torso

Execution: 
- bend your arms so your elbows travel slightly in front of your torso
 - lower the dumbbells to at least a 90 degree bend in your arms
- extend your arms and press the dumbbells over your delts again 
- contract your delts at the top of the rep

Seated Dumbbell Overhead Press

Rep Count: 20R
Tempo: 2 second pause at the top of each rep

Target muscle group: lateral delts

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- sit on a bench, plant your feet on the ground
- sit tall and extend your arms down by your sides
- pin your traps down, shoulders back 
- hold a brace in your core and try not to swing the dumbbells

Execution: 
- keep your arms straight and raise the dumbbells out to either side, slightly in front of your torso
- contract your lateral delts at the top of the rep, dumbbells in line with your delts
- lower your arms back down by your sides with control

Seated Dumbbell Lateral Raise

Delt Compound Set

Rep Range: 10-12R each side
Tempo: 2 second hold at the top of each rep 
Modification: banded abduction

Target muscle groups: glute med, abductors, glutes

Set Up: 
- use a cable ankle attachment or a single arm handle
- step in front of the cable, facing 90 degrees from the cable
- plant your foot closest to the cable on the ground, with toes pointing 45 degrees towards the cable 
- loop the cable handle around your ankle furthest from the cable, cable should run behind your front leg/planted foot 
- keep your back leg straight, lift your foot off the ground, drive toes down and lead with your heel 
- squeeze your glutes, set a neutral pelvis position, and brace
- push your hips back, bend your torso forward slightly 

Execution: 
- pull the cable and raise your back leg out to your side at a 45 degree angle
- contract your glute/glute med/abductor
- lower your leg and guide the cable towards the cable behind you again

Single Leg Cable Abduction [45 degrees]

Rep Count: Failure [as many reps as you can with good form]
*choose a weight you know you are able to complete at least 10 good reps with*
Tempo: slow, steady
Modification: no deficit 

Target muscle group: glutes

Set Up: 
- position two benches apart from on another 
*distance will depend on your anatomy, adjust to fit you
- sit on one bench facing the other
- rest a dumbbell across your hips, lightly hold onto it to keep it in place
- slide off of the bench and press your mid back into the flat bench behind you, bend your legs at 90 degrees and position your feet on top of the flat bench in front of you, heels driving down into the bench 
- glutes should be positioned below the height of the two benches to begin
- squeeze your glutes, set a neutral pelvis position, and brace
- tuck your chin and keep your gaze forward

Execution: 
- drive your heels into the bench and extend your hips 
- lift glutes into full hip extension
- contract your glutes at the top of the rep
- bend at the hips and lower your glutes to the start position again

Dumbbell Deficit Hip Thrust

7/28 Hamstrings, Glutes, Delts (New Split!)

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

Porchia

Jennifer

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

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

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 🔥

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 💀🫠

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!!

7/28 Hamstrings, Glutes, Delts (New Split!)

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