Name: Playbook - Sam Sweeney - 8/12 Hamstrings, Glutes
Uploaded: 2026-06-17T00:04:43.673Z
Duration: 75 min
Description: 8/12 Hamstrings, Glutes

Christina

280# deadlifts this week. Hopefully a new 1RM end of this block!!

Gina

Serena

Kayla

Feeling like I need more upper glute activation? LOVING this split though

Meghan

Amazing leg day 🔥 I was left shaking by the end 😂☠️

Kody Young

Gabriela

Heather

Just came back from 6 day vacation got my workouts in and I didn’t gain weight. Making good choices with some drinks or dessert. Never felt like I was missing out

Marta

Katie

Loved the knee supported RDL! Created such a perfect isolation and alignment for my hamstrings and outer hips 💕

Megan

Enjoyed the 1 rep but glad to be back to higher reps!

Kristin

Amanda Smith

I’m down to strength workouts 3 days a week and this was the best.

Diana

My heart rate were 🚀 !! Awesome glutes & ham session, Thank you 🧡

Erisa

Nicole

Deja

Jodii

Ruby Smith

Alyssa Frame

Making some adjustments with this first trimester fatigue but we’re trying to get it done 🥵

Kate

Sweaty mess today! Legs are wobbling 😂😂😂

Betty

Kimmy

Lisa

Enjoyed every set. 🔥🔥🔥🔥. Thank you 🙏🏼

Lorena

Brutal in the best way 🥵🔥 absolutely loved that knee supported RDL variation. Up 50# on sets of 7 compared to week 1. Let’s grow 😈

Morgan

Regan

Kashay Sullivan

Loved this on a Monday! Almost didn’t do it as I have PT later but got up early so had to! Loved the compound at the end!!! 🔥🔥🔥

I couldn't finish today 😪 I was smoked

Shelly

Regina

I’m going to be quite sore from this one 😬

Corrine

Porchia

Olivia

Feels so good being back. Excellent lift. Thank you!!

Audry

Those 5 sec hold hamstring curls 
🌶️🌶️🌶️

Mia Arrowsmith

Great leg day! Really like having the guide from the 1rep max.

Tasha

Chandra mae

Allie Caruso

Happy Monday!

Week 5 of 8 week split [week 9 deload]

Goal of Split: To build absolute strength [1RM strength] with a focus on legs and glutes.

Pre Training Mobility and Warm Up: please choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here]

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

Hamstrings, Glutes: Strength Training: 

1. Sumo Deadlift Block Pulls: 3S/7R 
*120 seconds rest* 

2. SSB Hatfield Deficit [Step Back] Reverse Lunges: 4S/6-8R  each side 
*90 seconds rest*

3. Machine Lying Hamstring Curls: 5S/5R [5 second hold at the top of each rep]
*75 seconds rest*

4. Single Dumbbell Wide Stance Pulse Squat: 3S/5R drop 5R [10R total- drop the weight by 20-50% on drop set]
*90 seconds rest*

5a. Knee Supported Single Leg RDL: 3S/10-12R  each side [3 second eccentric each rep] 
5b. TRX Glute Bridges: 4S/8-10R [3 second hold at the top of each rep]
*75 seconds rest*

8/12 Training Day Overview

Rep Count: 7R
Tempo: power
Modification: single kettlebell sumo deadlift 

*working up to ~%80 of your 1rm. Reference your numbers from week 4 of this split*

*blocks should be ~2” [or what feels most appropriate to you. The elevated position will have us working on hip drive.]

Set Up: 
- position blocks or use plates and stack them on either side of your barbell
- load the barbell and place it on top of the blocks, plates resting on the blocks
- step behind the barbell in a sumo stance, toes forward or slightly out
- squeeze your glutes, pull belly button to spine, and set your brace
- hinge forward and grip the barbell just outside of your hips, double overhand/under-overhand- feel free to use straps or wraps
- depress your scapula, contract your lats
- sink your hips down and lift your chest so it is facing forward 
- pin your traps down, shoulders back 
- think about breaking the bar around your body, keep tension in your glutes and lats
- grip the ground with your toes, use tripod feet
- keep a neutral head, neck, and spine

Execution:  
- think about screwing your feet into the ground
- extend your legs and drive your hips in
- leg press the bar off of the blocks and lift it into the standing position 
- contract your glutes and hamstrings at the top of the rep
- keep the bar traveling along the line of your body
- push your hips back and bend your knees
- return the bar to the ground, keep your chest facing forward
- come to a complete stop at the bottom of each rep 
- keep the bar close to your body throughout
- reset your scapula between each rep if needed

Sumo Deadlift Block Pulls

Rep Range: 6-8R each side
Tempo: steady 
Modification: barbell deficit reverse lunge lunge or dumbbell reverse lunge

Set Up: 
- position the safety squat bar on the rack 
- place a low plate or platform on the ground, centered between the rack 
- grip the handles on each side, squeeze your scapula together, and position the pad of the bar around your traps/nek
- step both feet on top of the platform, under the bar
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the bar from the rack 
- release your grip from the handles and extend your arms out to grip the rack pins or safety bars
- keep a tight grip on the pins 

Execution: 
- lift one foot off of the plate and step one long step back 
- bend your hips back and lean your torso forward
- bend your front and back legs 
- lower your back knee to tap the ground behind you [knee must go lower than the height of the platform for the extended rom]
- extend your legs, raise your torso, and drive your hips in 
- step your back foot forward to meet your front foot and return to the standing position 
- contract your glutes at the top of the rep

SSB Hatfield Deficit [Step Back] Reverse Lunge

Rep Count: 5R
Tempo: 5 second hold at the top of each rep 
Modification: any machine hamstring curl, or decline bench hamstring curl [hold at the mid point of rep where the tension is the highest]

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
- grip the handles and squeeze your elbows into your sides, lats engaged 
- begin with legs extended 

Execution: 
- flex your ankles
- bend your legs and use your hamstrings to curl the pad up tap your glutes
- contract your hamstrings
- extend your legs and lower the pad behind you again 
*be sure to fully extend between each rep 
- hold tension in your hamstrings and glutes throughout
- keep hips glued to the pad

Machine Lying Hamstring Curls

Rep Count: 5R drop 5R 
*drop the weight by 20-50% on drop set
Modification: steady 

Set Up: 
- grip a single dumbbell in both hands
- extend your arms down in front of your torso, hold the dumbbell between your legs
- get into a wider than hip width stance, not quite a sumo stance
- toes forward or slightly out 
- pin your traps down, shoulders back
- contract your lats and keep the dumbbell close to your body
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- think about screwing your feet into the ground
- push your hips back and bend your knees
- lean your torso forward just slightly
- lower into a full squat position, hips in line with or below your knees
- drive your knees out and press halfway up in a pulsing rep
- sink into a full squat again 
- extend your legs, drive your hips in
-  raise your torso and press up into the standing position 
- contract your glutes at the top of the rep
- do not let knees cave

Single Dumbbell Wide Stance Pulse Squats

Rep Range: 6-8R each side
Tempo: 3 second eccentric 

Set Up: 
- stand next to a flat bench, facing 90 degrees from the bench 
- bend the leg closest to the bench and plant your knee and foot on top of the bench [shoelaces down] 
- keep your other foot planted on the ground next to the bench
- grip a dumbbell in the hand on the same side as your foot planted on the ground
- extend your arm down and hold the dumbbell in front of your torso, pronated grip on the dumbbell 
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- drive your knee/foot into the bench
- push your hips back
- bend your torso forward and lower the dumbbell towards the ground along the line of your leg
- as your dumbbell lower past your knee, bend your leg slightly 
- lower the dumbbell to just below your knee/mid shin
- hips should sink back at the bottom of the rep, glutes to calf on the side planted on top of the bench
- drive your hips in and extend your leg
- raise your torso and lift the dumbbell to the standing and upright position 
- contract your glutes and hamstrings
- keep the dumbbell close to your body

Knee Supported Single Leg RDL

Rep Range: 10-12R 
Tempo: 3 second hold at the top of each rep
Modification: Chaos glute bridge [feet on long loop band], or dumbbell glute bridge

Set Up: 
- lie in a supine position on the ground, under your TRX band
- bend your legs and position the heels of your feet in the TRX strap, drive heels down 
- press your back into the ground
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin 

Execution: 
- keep your feet in line with your knees, drive your heels down 
- keep your high back pinned to the ground
- lift your glutes off of the ground, hips into full extension 
- contract your glutes and hamstrings at the top of the rep 
- bend at the hips and lower your glutes to the ground again

TRX Glute Bridge

Compound Set

8/12 Hamstrings, Glutes

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

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

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!

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

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

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!!

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!

8/12 Hamstrings, Glutes

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