Name: Playbook - Sam Sweeney - 8/15 Delts, Glutes
Uploaded: 2026-06-17T00:04:42.105Z
Duration: 75 min
Description: 8/15 Delts, Glutes

Molly

That’s was tough but so good. Finisher was such a glute burn. Used my heaviest band

Marta

Michelle 

Sam is a genius! Loved this workout in so many ways 🔥

This split is just 👌 I love the variety and efficiency. You don't need to do too much to hit all the areas.

Jude

I have gained such an appreciation for supported/assisted exercises like the SL RDL today! They really help alignment to get the most out of the exercise!

Megan

Lizz

Morgan

Brittanie

Audry

love when we get to see one of the pets make an appearance 😂😁

Vonny

Tonya 

Jennifer

Nyakeh

Mike

Finisher banded lareral shuffle had me on fire 🔥

Deja

WOW!!! 🔥🔥☠️🤌🏼
That glute compound set was crazy.

Regina

Barbi

Kimmy

Those banded lateral squat shuffles 🔥🔥🔥

Mia Arrowsmith

Tasha

Katie

Elaine Rondon

Bethany

Suanne Camacho Tumaquip

Happy Friday

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.

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 Scaption Raise: 3S/6-8R [3-4 second eccentric] 

5a. Hip Supported Single Leg Romanian Deadlift: 4S/8-12R each side [2 second eccentric] 
5b. Single Dumbbell Sumo Squat: 4S/10-12R [2 second pause at the bottom of each rep]

6. Single Arm Seated Cable Cuban Press: 3S/8-10R each side [3 second eccentric]

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

8/15 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: 6-8R
Tempo: 3-4 second eccentric
Modification: standing dumbbell scaption raise [thumbs up, raise out at a 45 degree angle]

Target muscle group:  delts

Set Up: 
- use no handle attachments on either side of the cables and position them low
- grip each knob of each end of the cables with the opposite hand so the cables criss cross in front of your torso, neutral grip 
- step to the center of the cables
- extend your arms down by your sides
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a tall torso, pin your traps down, shoulders back 
- keep arms straight

Execution: 
- pull the cables and raise your arms straight out at a 45 degree angle, thumbs up
- when thumbs are in line with your delts, contract your delts
- lower your arms with control 
- keep shoulders pinned back, traps down

Double Cable Scaption Raise

Rep Range: 8-12R each side
Tempo: 2 second eccentric
Modification: b stance or no hip support

*the hip support will allow for more hip stability and allows you to actively drive your hips into the bar creating more tension in your glutes 

Target muscle group: glutes

Set Up: 
- set your barbell on the rack at hip height, pad the bar with a hip thrust pad if needed
- grip a dumbbell in one hand
- step your feet under the bar, press your hips into the bar
- extend your arm down over the bar, so the dumbbell hangs in front of the bar
- squeeze your glutes, set a neutral pelvis position and brace
- plant your foot on the ground on the same side as the dumbbell 
- lift your other foot off of the ground, bent it back at ~90 degrees
- grip the bar with your other hand for support 
- keep a flat back and a neutral head, neck, and spine

Execution: 
- keep your hip pressed against the pad
- keep a flat back bend your torso forward, over the barbell
- lower the dumbbell along the line of your front leg
- bend your knee slightly as the dumbbell lowers to your mid shin 
- lift your back leg high as you bend forward
- feel a stretch through your glutes at the bottom, chest facing the ground
- drive your hips into the bar and raise your torso
- lift the dumbbell to the standing position again 
- contract your glutes

Hip Supported Single Leg Romanian Deadlift [weighted ipsilateral]

Rep Count: 10-12R 
Tempo: 2 second pause at the bottom of each rep 

Target muscle group: glutes

Set Up: 
- grip a dumbbell in both hands, neutral grip on the handle
- get into a wide, sumo stance, toes pointing slightly out
- squeeze your glutes, set a neutral pelvis position, and brace
- pin your shoulders back, traps down 

Execution: 
- push your hips back, bend your knees so they follow in the direction of your toes
- lean torso forward only slightly, chest still facing forward
- lower the dumbbell between your legs and into a squat position, 90 degree bend in your legs, shins vertical 
- push your hips in, extend your legs, and raise your tors
- lift the dumbbell into the standing position again 
- contract your glutes

Single Dumbbell Sumo Squat

Glute Compound Set

Rep Range: 8-10R each side
Tempo: 3 second slow eccentric
Modification: single arm seated dumbbell external rotation to overhead press

Target muscle groups: delts

Set Up: 
- sit on the seated cable row bench 
- plant one foot on the platform in front of you, and one foot on the ground
- extend one arm forward, one the same side as your planted foot
- grip the handle with a pronated grip
- keep a tall torso
- keep traps down 

Execution: 
- pull the cable and bend your arm to 90 degrees, pin your arm at 90 degrees
- externally rotate and extend your arm into the overhead position 
- stabilize and contract your delt at the top 
- bend your arm and lower the cable to 90 degrees again 
- rotate your arm forward again so your knuckles are pointing forward, maintaining the 90 degree bend in your arm
- hold tension and continue into the next rep with external rotation

Single Arm Seated Cable Cuban Press

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- lateral squat shuffle, add weight at you chest for difficulty

Target muscle group: glutes

Set Up: 
- loop a band around both legs, position it just above your knees
- stand with feet hip width apart or slightly wider, drive knees out against the tension of the band
- squeeze your glutes, set a neutral pelvis position, and brace
- push your hips back, bend your knees, and lower into a squat position 
- keep chest facing forward
- keep tension in your glutes

Execution: 
- keep heel and toes in line with one another and step one foot out to one side
- step that same foot back to the center again 
- alternate stepping out with each foot, each rep
- shuffle back and forth, holding in the squat position
- do no let knees cave against the tension of the band, keep knees positioned over your feet with each step

Banded Lateral Squat Shuffle

8/15 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 ❤️‍🔥

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 🔥

5/14 Quads, Glutes (abs-DELOAD)

Shoulders have been feeling a lot stronger to support these chest day moves!!

Lorena

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 💀🫠

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

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!

8/15 Delts, Glutes

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