Name: Playbook - Sam Sweeney - 8/1 Delts, Glutes
Uploaded: 2026-06-17T00:04:42.198Z
Duration: 75 min
Description: 8/1 Delts, Glutes

April

That sumo + cable kickbacks are spicy 🥵

Olivia

Kody Young

Amanda

Traca

Another dynamic duo of muscle groups today!! The wide stance on the RDLs hit just right 🥰🍑

Megan

Graziella

Manda

Gabrielle

Loving the upper and lower combos this split.

Audry

Hot damn 🥵🥵 that compound set was something else 🔥🍑

Morgan

Brutal!!! Looked …. Dare I say “easy” but OH MY GOSH!!!!!

Andrea

I love the combination of shoulders and glutes! This was a fun one 🙌🏼

Sara

These glute and delt days are something I didn’t know I needed 💪🏼

DeAnna

Tiffany

Linda

First week done! Man my glutes are on fire! I LOVE IT SAM!!!!!

Elaine Rondon

Corrine

JulieAnn

Steph

Wow. Glutes and shoulders are on 🔥🔥🔥

Karen

Bethany

Ralph John Roy

I was hoping the wrist raises would show up at some point! Loved them

Becca

Molly

Deja

Marta

I love the leg workout three times a week! so good!!! 🔥🔥🔥

Mia Arrowsmith

That was fun! Loving this split so far! 🔥🔥

Sonja

Jenn

Nicola

Jennifer

Glad I got it done! Busy day ahead!  Happy Friday!

Lee Ann

Intense, sweaty, challenging BUT SO GOOD! First week of the split and we are werking!

Kassie

Ohhhh emmmm geee!!! Such a great way to end this split. Thank you 🙏🏼

Lorena

🍑hate hip thrust with a passion but I did the damn thing! 😂

Regina

Katie

Kimmy

Rachel

Kristin

Tasha

Happy Friday

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.

Delts, Glutes: 

Core Tri Set: (can be done before or after each training session): 
1a. Hanging Hollow Hold: 2-3S/10-20 seconds 
1b. Hanging Knee Raise: 2-3S/5-10R
1c. Hanging Straight Leg Raise: 2-3S/5-10R

Strength Training: 
2. Standing Military Pin Press: 4S/8R 

3. Barbell Hip Thrust: 4S/12R 

4. Double Cable Bent Forward Y Raise: 3S/6-10R [2 second eccentric, 2 second pause at the top of each rep] 

5a. Sumo Stance Romanian Deadlift: 4S/10-12R [3 second eccentric] 
5b. Cable Bent to Straight Leg Kickback: 4S/20R each side [2 second pause at top of each rep] 

6. Single Arm Cable Lateral Wrist Raise [no grip]: 3S/8-12R each side [3 second eccentric]

7. Reclined Seated Abductions: 2S/Failure [choose a weight you know you are able to complete at least 10 good reps with]

8/1 Training Day Overview

Rep Count: 10-20 seconds 
Tempo: slow, steady 

Target muscle group: core

Set Up: 
- grip the pull up bar with both hands, pronated grip, shoulder width apart
- allow your body to hang down from the bar, fully extended
- squeeze your glutes, set a neutral pelvis position, and brace
- tuck your ribs down, point armpits forward
- position your toes slightly in front of your torso [hollow position] 

Execution: 
- hold this position
- breathe behind your brace

Hanging Hollow Hold

Rep Range: 5-10R 
Tempo: steady
Modification: lying reverse crunch

Target muscle group: core, abs

Set Up: 
- grip the pull up bar with both hands, pronated grip, shoulder width apart
- allow your body to hang down from the bar, fully extended
- squeeze your glutes, set a neutral pelvis position, and brace
- tuck your ribs down, point armpits forward
- position your toes slightly in front of your torso [hollow position] 

Execution:
- use your lats to pull your torso back as you bend your legs
- raise your knees and drive them towards your chest
- contract your abs
- extend your legs back to the start position with control 
- hold a tight brace in your core throughout

Hanging Knee Raise

Rep Range: 5-10R 
Tempo: steady 
Modification: v ups, or straight leg reverse crunch 

Target muscle groups: core, abs

Set Up: 
- grip the pull up bar with both hands, pronated grip, shoulder width apart
- allow your body to hang down from the bar, fully extended
- squeeze your glutes, set a neutral pelvis position, and brace
- tuck your ribs down, point armpits forward
- position your toes slightly in front of your torso [hollow position] 

Execution: 
- use your lats to pull your torso back
- keep your legs straight and raise them straight forward until they are in line with your hips
- contract your abs
- lower your legs towards the ground again with control 
- hold a strong brace in your core throughout

Hanging Straight Leg Raise

Core Tri Set

Rep Count: 8R 
Tempo: steady
Modification: standing dumbbell overhead press

Target muscle group: delts

Set Up: 
- set the safety bars of your rack at just above shoulder height [higher for less range of motion]
- rack your bar across the safety bars
- step behind the bar, feet directly under the bar
- grip the bar with a pronated grip, slightly wider than shoulder width apart
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a tall torso and a neutral head, neck, and spine

Execution: 
- extend your arms and lift the bar off of the safety bars
- press the bar into the overhead position 
- stabilize and contract delts at the top of the rep 
- bend your arms so your elbows travel slightly in front of your torso
- lower the bar to tap the safety bars at the bottom of the rep 
- do not let your lower back hyperextend at the top of the rep, in the overhead position- hold a strong brace in your core

Standing Military Pin Press

Rep Count: 12R
Tempo: steady 
Modification: dumbbell or machine hip thrust

Target muscle group: glutes  

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: 2 second eccentric, 2 second pause at the top of each rep
Modification: dumbbell bent forward y raise 

Target muscle group:  delts

Set Up: 
- attach a single arm handle to either side of the cable and position them low
- grip each handle with the opposite hand so the cables criss cross in front of your torso, use a pronated grip
- step to the center of the cable and 1-2 steps forward
- squeeze your glutes, set a neutral pelvis position, and brace
- push your hips back, slight bend in your knees, and bend your torso forward so your chest is facing the ground
- extend your arms down and hold the cables directly below your chest to begin 
- keep arms straight
- keep back flat and neutral head, neck, and spine

Execution: 
- pull the cables and raise your arms overhead and into a Y shape
- contract your delts
- lower your cables towards the ground and back to the start position again

Double Cable Bent Forward Y Raise

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

Target muscle group: glutes

Set Up: 
- grip a dumbbell in each hand, pronated grip
- get into a wide, sumo stance, toes pointed slightly out
- extend your arms down to hold the dumbbells in front of your torso, between your legs
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a flat back and neutral head, neck, and spine
- keep dumbbells close to your body

Execution: 
- push your hips back and bend your torso forward
- lower the dumbbells towards the ground, along the line of your legs
- bend your legs only slightly, ~45 degrees, and lower dumbbells to just below your knees 
- extend your legs, drive your hips in, and raise your torso
- lift the dumbbells into the standing position again 
- contract your glutes

Sumo Stance Romanian Deadlift

Rep Count: 15-20R each side
Tempo: 2 second pause at the top of each rep 
Modification: banded kickback, or weighted step ups [glute focused, hips back]

Target muscle group: glutes

Set Up: 
- attach a single arm handle or ankle attachment to one side of the cable and position it low
- step in front of the cable, facing the handle 
- loop the handle around your ankle on one leg
- step 1-2 steps away from the cable and plant your free foot on the ground, slight bend in your knee
- squeeze your glutes, set a neutral pelvis position, and brace
- push your hips back, bend your torso forward, and extend your arms to grip the cable rack in front of you for support
- bend your leg attached to the cable, drive your knee towards your chest to begin 
- keep hips square to the ground

Execution: 
- kick through your heel and extend your leg straight back 
- contract your glute at the top of the rep, heel in line with your glutes
- bend your leg and guide the cable back to the start position 
- you will feel tension in your non working leg as it stabilizes your position, keep foot planted on the ground

Bent to Straight Leg Cable Kickbacks

Glute Compound Set

Rep Range: 8-12R each side
Tempo: 3 second eccentric 
Modification: single arm dumbbell lateral raise

Target muscle groups: delts

Set Up: 
- attach a single arm handle to one side of the cable and position it low
- step in front of the cable, facing 90 degrees from the rack 
- loop the handle around your wrist of the arm furthest from the cable
- extend your arm down so the cable crosses in front of your torso
- keep your arm straight
- squeeze your glutes, set a neutral pelvis position, and brace
- keep hips square 90 degrees from the cable 
- grip the rack with your free hand for stability 
- keep traps down

Execution: 
- keep arm straight and pull the cable as you raise your arm out to your side, slightly in front of your torso
- contract your lateral delt at the top of the rep, hand in line with your delt
- lower your arm back down by your side with control

Single Arm Lateral Wrist Raise [no grip]

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: reclined [leaning back] banded abductions, or frog thrusts [lying on the ground]

Target muscle group: glutes

Set Up: 
- sit on the edge of the abduction seat
- lean your torso back so you are in a reclined position [the back of your seat does not need to recline like mine does, a slight recline is just fine]
- bend your legs and press the outside of your knees into the pads
- drive your feet into the platforms of the machine, under your knees
- squeeze your glutes, set a neutral pelvis, and brace
- tuck your chin

Execution: 
- drive your feet into the platforms
- press your knees into the pads and push pads out and away from the midline
- contract your glutes, glute med, abductors
- bring legs back to the center with control 
- keep tension in your glutes througout

Reclined Machine Abductions

8/1 Delts, Glutes

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

Porchia

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

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

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 🔥🔥💪

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)

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!!

8/1 Delts, Glutes

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