Name: Playbook - Sam Sweeney - 7/30 Quads, Glutes, Delts
Uploaded: 2026-06-17T00:04:42.217Z
Duration: 75 min
Description: 7/30 Quads, Glutes, Delts

Love this training split! Please make it a bubble 🙏🙏🙏

Amanda

Jessi Howard

Love this split!! First day back after being sick and I just about died 🤣☠️

April

Almost thought about not starting the new split and so glad I did! Love these combos

Becky

Loving the shoulder and leg day combo 🔥

Kody Young

Lisa

Love the ab sesh at the beginning of each workout!

Leanna

Really loving all the warm ups for core stabilization. Also so impressed with how the muscle groups in this split work so perfectly together! It’s really fun and the sequencing has prevented any burnout in one particular muscle group, and all main groups addressed feel so much stronger as a result. Even in week 1 I feel so much progress in my stamina, and weights have gone up from last split! Big loves on this! So excited for next week!

Megan

Michelle 

Kristina

Graziella

Favorite leg day in a long day!! 18weeks pregnant and still got it 😍😍

Morgan

Manda

Andrea

First time doing SSB squats! Fun shake up.

Audry

Amber

I think out of all the splits this is by far my favorite. Glutes and delts destroyed

Elaine Rondon

Raquel Maria

Karen

Marsha Ross

Carol

Nyakeh

I’m going to have abs, buns and shoulders of steel at the end of this split!!

DeAnna

I cry I lil bit on that burglary thing 😪😮‍💨😬

JulieAnn

Katrina

Phew this is what I needed. Kicked my behind!

Jessie

I’m obsessed with this new split I’m excited to workout everyday!

Raquel

Katie

Jessica

Joanne Nichols

Mia Arrowsmith

I am done!! This workout killed me in a good way

Marta

I love a combination of glutes, delts, and core. This is my favorite workout. 💪🏋️‍♀️💯 I would love to see more workout plans like that. Thanks. 🙏😊👍

Bahar

Julie

Cowabunga…🤙🏼 it took me a bit to compete but I’m glad I finished it. The finisher took me out. My hammies are on fire. Wow & Thank you  🙏🏼

Lorena

Jennifer

Corrine

That finisher finished me 😂😅 loving this split so much!!

So good!  Took it a little light to see how hips due this week with 3 days!  Always time to ramp it up.

Tiffany

Tonya 

Love the core additions in the beginning!

Amanda Bowe

This was a long workout for me. A lot of set up and take down that ate into my core workout time. I also didn't really like the 'lat/delt' superset. I don't know if it's my janky benches but the raises just didn't land well. And my upper body is still so sore from yesterday. I had to do the Bulgarians with body weight. Nervous for what tomorrow is going to bring 😅

Tamara

Regina

Porchia

Susanne

Kimmy

Happy Wednesday

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.

Quads, Glutes, Delts:

Core Compound Set: (can be done before or after each training session): 
1a. Banded Bird Dog Crunch: 2-3S/6-10R each side 
1b. Low Plank Hold: 2-3S/45-60 seconds

Strength Training: 
2. Heels Elevated SSB Squat: 4S/8R 

3. Feet Elevated Barbell Glute Bridge: 4S/12R 

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

5a. Standing Neutral Grip Overhead Press: 4S/10-12R [3 second eccentric] 
5b. Seated Chest Supported Scaption Raise: 4S/20R [2 second pause at top of each rep] 

6. Cable Bulgarian Split Squat: 3S/8-12R each side [2 second pause at the bottom of each rep]

7. Weighted Glute Hyperextensions [from top of rep]: 2S/Failure [choose a weight you know you are able to complete at least 10 good reps with]

7/30 Training Day Overview

Rep Count: 6-10R each side 
Tempo: slow, steady 
Modification: cable or bodyweight bird dog crunch

Target muscle group: core

Set Up: 
- loop a band low around a rack 
- step in front of the rack, facing the band
- get down into a table top position, hands under your delts, legs bent with knees position under your hips
- squeeze your glutes, set a neutral pelvis position 
- keep your back flat, spine neutral 
- keep a neutral head, neck, and spine
- extend one arm forward to grip the band with a neutral grip 
- extend the opposite leg straight back behind you

Execution: 
- bend your arm and pull the band towards your
- bend your opposite leg and drive your elbow towards your knee
- contract your core
- extend your arm and leg back out with control 
- keep spine neutral, focus on bracing

Banded Bird Dog Crunch

Rep Range: 30-60 seconds
Tempo: steady
Modification: high plank or incline plank hold 

Target muscle group: core

Set Up: 
- bend your arms and plant your forearms on the ground, elbows under your delts
- step your feet back into a low plank position 
- squeeze your glutes, set a neutral pelvis position, and brace
- keep hips down
- keep a neutral head, neck, and spine 

Execution: 
- hold this position 
- focus on breathing behind the brace
- contract your quads and glutes to help keep hips low/in line with torso

Low Plank Hold

Core Compound Set

Rep Count: 8R 
Tempo: steady
Modification: heels elevated barbell back or front squat, or no heel elevation if preferred

Target muscle group: quads

Set Up: 
- position a wedge centered behind the barbell rack, or use small plates to elevate your heels
- grip the handles and rack the safety squat bar around your traps
- squeeze your elbows in, keep them pointing forward
- step your feet under the bar
- squeeze your glutes, set a neutral pelvis position and brace
- lift the bar from the rack and step back to elevate your heels on the wedge, take a hip width stance or slightly wider- toes forward

Execution: 
- push your hips back and bend your knees so they travel over your toes
- keep torso upright and lower into a squat position 
- extend your legs, drive your hips in, and press up into the standing position again 
- contract and hold tension in your quads

Heels Elevated SSB Squat

Rep Count: 12R
Tempo: steady 
Modification: feet elevated dumbbell glute bridge

Target muscle group: glutes  

Set Up: 
- load a barbell with appropriate weight, rubber plates will allow you to roll the bar over your lets
- position the bar in front of a box or bench 
- sit on the ground behind the barbell, facing the bench 
- extend your legs and roll the bar over your legs, position the bar over your hips
- lie back in a supine position 
- bend your legs at 90 degrees and position your heels on top of the bench
- squeeze your glutes, set a neutral pelvis position and brace
- lift your glutes lightly off the ground so your hips connect with the bar
- grip the bar and press down to secure the bar to your hips
- tuck your chin

Execution: 
- drive your heels into the top of the bench 
- lift the barbell into full hip extension
- contract your glutes
- bend at your hips and lower your glutes towards the ground again 
- hold tension in your glutes, do not tap plates between reps

Feet Elevated Barbell Glute Bridge

Rep Range: 6-10R
Tempo: 2 second eccentric, 2 second pause at the top of each rep
Modification: dumbbell or cable leg extensions 

Target muscle group:  quads

Set Up: 
- position yourself on the leg extension machine so that the edge of the seat lines up with the crease of your legs
- press your entire back into the back pad 
- grip the handles or bottom of the seat and pull yourself into the seat 
- squeeze your glutes, pull belly button to spine, drive your ribs down, and brace 
- tuck your chin 

Execution:
- flex your ankles 
- extend your legs forward and lift the weight
- when you reach full extension, legs straight, contract your quads
- bend your knees and lower the pad with control
- keep your glutes glued to the seat
- if you are feeling this in your knees, the weight you are using is likely too heavy or the positioning may be off

Machine Leg Extensions

Rep Range: 10-12R
Tempo: 3 second eccentric 

Target muscle group: delts

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- stand with feet hip width apart, toes forward
- squeeze  your glutes, set a neutral pelvis position 
- keep a tall torso, and a neutral head, neck, and spine
- extend your arms and position the dumbbells directly over your delts
- keep armpits facing forward, tuck ribs down 

Execution: 
- bend your arms so your elbows travel forward, in line with your delts
- lower the dumbbells to at least a 90 degree bend
- extend your arms and press the dumbbells overhead again 
- stabilize at the top of the rep

Standing Neutral Grip Dumbbell Overhead Press

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

Target muscle group: delts

Set Up: 
- set your bench to a ~70 degree incline 
- grip a dumbbell in each hand, pronated grip 
- straddle the seat of the bench and sit, press your chest into the bench 
- extend your arms down, slightly in front of your torso
- pin your traps down, shoulders back 

Execution: 
- keep your arms straight and raise them out at a 45 degree angle
- contract your delts at the top when dumbbells are in line with your delts
- lower your arms back to the start position with control

Seated Chest Supported Lateral Raise

Delt Compound Set

Rep Range: 8-12R each side
Tempo: 2 second pause at the bottom of each rep 
Modification: dumbbell bulgarian split squats [contralateral], or no weight

Target muscle groups: glutes, quads

Set Up: 
- attach a single arm handle to one side of the cable and position it low 
- position a bench or bss stand in front of the cable- adjust distance to fit you
- step in front bss stand, facing the cable
- grip the handle with one hand, neutral grip, extend your arm forward
- step your opposite foot forward, plant your foot on the ground 
- lift your other foot off of the ground and hook your ankle over the stand or bench, slight bend in your knee
- squeeze your glutes, set a neutral pelvis position, and brace
- keep hips square towards the cable

Execution: 
- push your hips back and bend your front knee
- lean your torso forward just slightly
- lower into a split squat position, vertical shin at the bottom of the rep 
- extend your front leg, drive your hips in, and raise your torso
- keep your arm extended and press up into the start position 
- contract your glutes at the top, hold tension in your quads

Cable Bulgarian Split Squats [contralateral]

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 weight, or sub for reverse hyperextensions or cable pull throughs

Target muscle group: glutes

Set Up: 
- plant each foot low on the platform, toes forward or pointing out slightly 
- press your hips into the pad, pad should be positioned about 2" below hips
- squeeze your glutes, drive hips into the pad, set a neutral pelvis position, and brace
- lower your torso in front of the pad and towards the ground
- grip a dumbbell in both hands, bend your arms and hold the weight to your chest
- squeeze your elbows in tight 
- tuck your chin and slightly round your upper back 

Execution: 
- use your glutes to lift your torso away from the ground
- when your mid back is in line with your glutes, contract your glutes
- lower your torso to only a half rep position, this will keep this focused on your glutes
- continue reps holding tension in your glutes

Weighted Glute Hyperextensions [from top of rep]

7/30 Quads, Glutes, Delts

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

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

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!!

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 🔥🔥💪

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 💀🫠

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!!

4/15 Chest, Triceps (sprints)

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

7/30 Quads, Glutes, Delts

Community

More workouts from Sam Sweeney