Name: Playbook - Sam Sweeney - 8/13 Quads, Glutes, Delts
Uploaded: 2026-06-17T00:04:42.122Z
Duration: 75 min
Description: 8/13 Quads, Glutes, Delts

Kody Young

Sarah

Becky

Kaila 

This split doesn’t give my older body much recovery time so I’ve had to make many modifications.

Lisa

Kiki

Thank you thank you thank you for bringing back the rotational Bulgarians!!! Literally my favorite leg day exercise. Syncs that outer hip-quad love like nothing else!

Megan

Marta

Audry

This one about did me in, but in a good way!

DeAnna

Brittanie

I didn’t even have time to finish the whole thing. DEAD in a good way!

Cori

Amber

Jennifer

Regina

Andrea

Those shoulder compounds 🔥🔥🔥🔥

Karen

Enjoying the split. Delt compound set was brutal for me. Did PR on the squat.

Elizabeth Yerington

Deja

JulieAnn

Diana

Tanja Muždeka

Barbi

Tonya 

Today was rough for me but we got it done!  Skipped the split squats but everything else was done with a few modifications.  Hips not happy!

Tiffany

Katie

Lorena

That falling tower was a real challenge! Feeling strong 💪🏻

Kimmy

Mia Arrowsmith

Nyakeh

Bree

Brenna Davis

Bethany

Quads and shoulders worked. Thanks for delivering  🔥💪🏼

Kristin

Wall sits following BSS is just cruel!!  😝

Donna

Happy Wednesday

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.

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. Banded Falling Tower: 3S/5-8R [slow eccentric, at least 3 seconds]

5a. Standing Dumbbell Front Raise: 4S/8-12R [3 second eccentric] 
5b. Double Cable Overhead Press: 4S/5R w/ pause at the bottom + 10-20R [or until failure] partial reps 

6. Bulgarian Split Squat w/ Rotation: 3S/8-12R each side [2 second eccentric]

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

8/13 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: 5-8R
Tempo: as slow as you can on the eccentric, at least 3 seconds 
Modification: no band- use a counter weight by holding a plate out in front of you to help balance the tension or loop the band from the opposite direction for more assistance. Or you may choose to only lower torso as far as you can while keeping knees down [shorten rom], or sub for goblet squats or spanish squats 

Target muscle group:  quads

Set Up: 
- loop a band low behind a cable or rack behind you
- step in front of the cable, facing away 
- loop the band around your chest and hook it under your armpits
- step away from the rack until you can feel the tension of the band pull you back 
- get down into a tall kneeling position 
- squeeze your glutes, set a neutral pelvis position, and brace
- keep your hips pinned in full extension
- drive your ribs down
- extend your arms forward to help with counter balance
- keep knees down

Execution: 
- control the tension of the band and lower your torso straight back in the direction of the band
- lower only as far as you are able to with control
- feel a full stretch through your quads at the bottom of the rep
- work against the tension of the band, drive your knees down into the ground, and use your quads to pull your torso into the upright position again 
- contract your quads at the top 
- keep torso traveling in a stiff, straight line

[Banded] Falling Tower

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

Target muscle group: delts

Set Up: 
- grip a dumbbell in each hand, neutral grip to begin 
- 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: 
- raise your arms straight forward
- rotate your grip on the dumbbells to pronated at the top of the rep, weight in line with your delts
- contract your front delts
- lower your arms back down by your sides
- rotate your grip back to neutral at the bottom of the rep
- try not to swing or sway as you raise the dumbbells

Standing Dumbbell Front Raise

Rep Count: 5R w/ pause at the bottom + 10-20R [or until failure] partial reps
Tempo: 2 second pause at the bottom of first 5 reps, steady tempo on partial reps  
Modification: standing dumbbell overhead press

Target muscle group: delts

Set Up: 
- attach single arm handles to either side of the cable and position them low
- grip each handle with a pronated grip
- step to the center of the cable
- take a hip width stance, squeeze your glutes, set a neutral pelvis position, and brace
- extend your arms and lift the cables into the overhead position, handles over your delts
- tuck your pinkies forward just slightly 
- keep armpits pointing forward

Execution: 
- bend your arms and lower the cables on either side to at least a 90 degree bend in your arms
- extend your arms and press the dumbbells overhead again 
- stabilize and contract your delts
- keep wrists locked straight, knuckles facing the ceiling

Standing Double Cable Overhead Press

Delt Compound Set

Rep Range: 8-12R each side
Tempo: 2 second eccentric  
Modification: no weight and/or no rotation 

Target muscle groups: glutes, quads

Set Up: 
- grip a dumbbell in each hand, neutral grip, extend your arms and hold dumbbells down by your sides
- step in front of a flat bench or bss stand
- squeeze your glutes, set a neutral pelvis position, and brace
- take one long step forward, plant your front foot on the ground
- bend your back leg and hook your ankle over the end of the bench or stand
- keep a neutral head, neck, and spine

Execution: 
- push your hips back, lean your torso forward slightly, and bend your front knee
- slightly rotate your torso towards your front leg, so your dumbbells "frame" your leg
- lower to a 90 degree bend in your front leg
- extend your leg, drive your hips in, raise your torso and rotate it back into the upright and straight position
- contract your glutes, quads at the top of the rep 
*the rotation is great for core stability, rotational strength, hip stability- internal rotation, and glute/glute med engagement

Bulgarian Split Squat with Rotation

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: sit higher on the wall, and/or no band- wide stance wall sit

Target muscle group: glutes

Set Up: 
- loop a glute loop around your legs, position it just above your knees
- press your back against a wall, take a slightly wider than hip width stance, heels under your knees, and plant your feet firmly on the ground
- bend your legs and slide your back down the wall into the wall sit position, bend legs to 90 degrees [just above to modify] 

Execution: 
- hold the wall sit position, tension in your quads
- drive your knees out wide against the tension of the band
- contract your glutes, glute med at the top 
- bring knees over your ankles again 
- continue with steady reps

Wall Sit Banded Abductions

8/13 Quads, Glutes, Delts

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

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

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 💀🫠

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!

8/13 Quads, Glutes, Delts

Community

More workouts from Sam Sweeney