Name: Playbook - Sam Sweeney - 8/11 Hamstrings, Glutes, Delts
Uploaded: 2026-06-17T00:04:42.150Z
Duration: 75 min
Description: 8/11 Hamstrings, Glutes, Delts

Jill

Such cool RDL variations in this split. Today’s was such a great dynamic of outer hip engagement and inner hip stretch, which is exactly what I need!

Megan

So fun. Been loving the finishers.
Why is squatting so hard for long leg girls sos 💀

Molly

That shoulder SS was brutal! And really liked the single leg RDL!

Katherine Maestas

This split is the best and this workout is in my top 3 favorites so far 🔥🔥🔥

Jordan

Hamstrings getting strong and glutes/delts are growing.

Kimberly R

DeAnna

My favourite day so far. Nordic curls are fun and challenging. 😤

Anna

Single leg RDL exercise was killer. Loved it

Cori

Elizabeth Yerington

Deja

Sonja

I LOVE THIS SPLIT!!! THANK YOU FOR BEING A BADASS SAM! And sharing your knowledge with us.

Kate

Otttaaaassyyyyyyyyy 🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥

JulieAnn

Amber

Jessica

My gosh…this was a sweaty session 🥵.

Lorena

Barbi

Holy smokes Nordic curls are insane and my glutes and hamstrings are toast 🔥🔥🔥

Marta

This split has been my favorite so far! I have seen strength gains like crazy

Kimmy

Regina

Love the new to me moves! Nordic was tough but loved the abducter Rdl! 🤘🏻🍑

Angela

Funny how the shoulders burned the most on a leg day!

Alayna Nathe

Alexandra

Elaine Rondon

LOVED that RDL variation!!! 🤩🤩🤩🤩🤩

Audry

Jennifer

Tasha

Katie

Megan Laudick

One of my fave so far! Simple yet burns 🔥👏🏾

Suanne Camacho Tumaquip

Donna

Bethany

Kristin

Happy Monday!

Week 3 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. Nordic Curls: 3S/5-8R [slow eccentric- as slow as you are able to control] 

5a. Standing Dumbbell Lateral Raises: 4S/5R w/ pause at top + 10-20R partial lengthened reps [or to failure]
5b. Dumbbell Z Press: 4S/8-10R [3 second eccentric]

6. Single Leg Abducted RDL: 3S/8-12R each side [2 second eccentric]

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

8/11 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: 5-8R
Tempo: try for at least a 3 second eccentric but go as slowly as you are able
Modification: [use the nordic curl machine/set up if available] hook a band high around the rack and then loop it under your arms and around your chest for more assistance and control, or sub for med ball or machine hamstring curls

Target muscle group:  hamstrings

Set Up: 
*use a nordic curl set up if available
- position a loaded barbell on the ground behind the rack 
- place a mat on the ground, add a hip thrust pad to the bar or use any foam pad or mat to pad the bar
- step in front of the rack, facing away from the bar
- get down into a tall kneeling position, hook your ankles under the barbell to lock you into place, drive your ankles up into the pad of the bar
- squeeze your glutes, set a neutral pelvis position, and brace
- extend your arms forward or bend them by your sides with palms forward to catch you at the bottom of the rep 
- keep a stiff torso and hip position, control the movement through your hamstrings

Execution: 
- as slowly as possible, drive your knees into the ground and lower your torso towards the ground in front of you
- keep tension in your hamstrings as you lower, control the pace
- as you get to the ground, press your hands agains the ground, extend your arms, and push yourself away from the ground
- use your hamstrings to lift your torso away from the ground and into the upright position again 
- contract your hamstrings at the top of the rep 

*this is a very difficult movement, be patient with yourself and use modifications or substitutions if needed

Nordic Curls

Rep Range: 5R w/ pause at the top + 10-20R lengthened partial reps [or until failure]
Tempo: 2 second pause at the top of the first 5 reps, steady tempo on lengthened partial reps 

Target muscle group: lateral delts

Set Up: 
- grip a dumbbell in each hand, neutral grip, and extend your arms down by your sides
- stand with feet hip width apart, toes forward
- squeeze your glutes, set a neutral pelvis position, and brace
- keep your arms straight 
- pin your traps down, shoulders back

Execution: 
- think about reaching your arms out   and raise the dumbbells out to either side
- contract your lateral delts at the top of the rep
- lower your arms back down by your sides again 
- try not to swing or sway as you raise the dumbbells

Standing Dumbbell Lateral Raises

*sitting on the ground like this will require more core strength in order to keep your torso upright, you can spread legs wide or extend them straight out in front of you
Rep Count: 8-10R
Tempo: 3 second eccentric
Modification: seated dumbbell overhead press

Target muscle group: delts

Set Up: 
- sit on the ground, spread your legs wide or extend them in front of you
- grip a dumbbell in each hand, pronated grip 
- keep a tall torso, set a strong brace in your core
- extend your arms and lift the dumbbells into the overhead position 
- drive your ribs down, armpits pointing forward
- tuck your pinkies forward slightly

Execution: 
- bend your arms and lower the dumbbells on either side
- lower to at least a 90 degree bend in your arms 
- extend your arms and press the dumbbells overhead again 
- stabilize and contract delts

Dumbbell Z Press

Delt Compound Set

Rep Range: 8-12R each side
Tempo: 2 second eccentric
Modification: single leg or b stance rdl 

Target muscle groups: glute med, abductors, glutes

Set Up: 
- stand next to a flat bench or box [about knee height or lower] 
- take 1-2 steps away from the bench
- extend your leg closest to the bench straight out, plant your foot on top of the bench [this leg should stay extended]
- plant your other foot on the ground under your hip, toes forward
- grip a dumbbell in the hand opposite from your planted foot [contralateral], neutral grip
- extend your arm down in front of your torso
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a neutral head, neck, and spine

Execution: 
- push your hips back 
- bend your torso forward, twist slightly to reach your dumbbell towards your foot as you lower
- bend your knee slightly as the dumbbell moves towards the ground, leg at a ~45 degree bend
- your chest should face the ground at the bottom of the rep, flat back 
- extend your leg, drive your hips in, raise your torso and twist slightly towards your abducted leg
- contract your glutes/glute med at the top of the rep

Single Leg Abducted RDL

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 band/no weight

Target muscle group: glutes

Set Up: 
- loop a glute loop around both legs and position it just above your knees
- sit in front of a flat bench, press your mid back into the side of the bench 
- bend your legs and plant your heels on the ground under your knees
- place a dumbbell across your hips, hold onto it lightly 
- keep your feet glued to the ground
- squeeze your glutes, set a neutral pelvis position 
- tuck your chin and keep your gaze forward

Execution: 
- push your back into the bench behind you and  lift your glutes away from the ground 
- bring hips into full extension 
- contract your glutes at the top of the rep, hips in line with your torso and knees, and shins vertical
- bend at you hips and lower your glutes towards the ground again

[Band Optional] Dumbbell Hip Thrusts

8/11 Hamstrings, Glutes, Delts

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

Porchia

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

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

Morgan

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)

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

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!!

4/15 Chest, Triceps (sprints)

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

4/14 Glutes, Hamstrings (abs)

Kayla Staker

4/13 Back, Biceps (sprints)

Love the addition of core and ab work. Thank you. Always a challenge for me but worth it!

8/11 Hamstrings, Glutes, Delts

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