Name: Playbook - Sam Sweeney - 8/18 Hamstrings, Glutes, Delts
Uploaded: 2026-06-17T00:04:42.097Z
Duration: 75 min
Description: 8/18 Hamstrings, Glutes, Delts

Serena

Megan

Rory

Katie

Michelle 

Loved. How will I ever do a leg day without delts too now?! 🥳🤩

Audry

Sini

I’m really liking leg exercises with the cable machine!

Kate

Mia Arrowsmith

JulieAnn

That last set got me crawling. Just came back to this app after working with a personal trainer and got my ass kicked.

Alexsha

Judith Harris

Erin

Steph

Such a good start to the week!! Was able to all the exercises!!!

This split is great but takes so much time in the gym. Hoping the next one is a little higher intensity and able to complete within an hour! 🙏🏽

Ninia

Barbi

❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥 thank you 🙏🏼

Lorena

Marta

Nyakeh

Kimmy

Regina

Elaine Rondon

Alexandra

Aimee

Sam V

Sara

Dang, those delt supersets get me every time

Tasha

Kristin

Bethany

Happy Monday!

Week 4 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. Machine Lying Hamstring Curls: 3S/5R drop 5R [2 second pause at the bottom of each rep- in the lengthened position]

5a. Tall Kneeling Overhead Press: 4S/8-10R [3 second slow eccentric]
5b. Standing Chest Supported T Raise: 4S/15-20R 

6. Single Leg Cable [or dumbbell] Fire Hydrant: 3S/10-12R each side [2 second eccentric, 2 second hold at the top]

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

8/18 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: 5R drop 5R 
*drop the weight by 20-50% on drop set
Tempo: 2 second pause at the bottom of each rep, in the lengthened position, do not lose tension in your hamstrings at bottom 
Modification: decline or flat bench dumbbell lying hamstring curls 

Target muscle group:  hamstrings

Set Up: 
- lie in a prone position on the hamstring curl pad
- position your hips in line with the crease of the bench
- bend your arms, press your forearms into the pad, and grip the handles
- extend your legs back and position your ankles under the pad
- squeeze your glutes, drive your hips into the pad, and set a neutral pelvis position 
- lift your chest slightly off of the pad, this will help keep your hips donw

Execution: 
- bend your legs and curl the pad towards your glutes
- squeeze your hamstrings at the top of the rep 
- extend your legs and lower the pad behind you again 
- be sure to fully extend your legs between each rep 
- hold tension in your hamstrings throughout

Machine Lying Hamstring Curls

Rep Range: 8-10R
Tempo: 3 second eccentric 
Modification: standing overhead press

Target muscle group: delts

Set Up: 
- grip a dumbbell in each hand, pronated grip
- get into a tall kneeling position, both knees down 
- drive your hips in, squeeze your glutes, set a neutral pelvis position, and brace
- extend your arms and lift the dumbbells into the overhead position 
- drive your ribs down
- tuck your pinkies forward slightly 

Execution: 
- bend your elbows 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 into the overhead position again 
- stabilize at the top of the rep

Tall Kneeling Overhead Press

Rep Count: 15-20R
Tempo: steady

Target muscle group: delts

Set Up: 
- set your bench to a ~80 degree angle
- grip a kettlebell or dumbbell in each hand, neutral grip 
- straddle the seat of the bench, press your chest and hips into the pad of the bench 
- extend your arms down on either side of the bench, the weight should hang down slightly in front of your torso and directly below your delts
- squeeze your glutes, drive hips into the bench, set a neutral pelvis position, and brace
- keep your arms straight
- keep traps down, shoulder back

Execution: 
- raise your arms out to your sides, slightly in front of your torso
- bring your arms forward, into a front raise position 
- rotate your arms out to your sides again
- lower your arms back down by your sides again 
- keep wrists locked straight

Standing Chest Supported T Raises

Delt Compound Set

Rep Range: 10-12R each side
Tempo: 2 second eccentric, 2 second pause at the top 
Modification: weighted clamshells, or abduction machine  

Target muscle groups: glute med, abductors, glutes

Set Up: 
*if loading with dumbbell, place dumbbell in the crease of your bent leg. squeeze your hamstring to calf to hold it in place
- 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 90 degrees from the handle
- loop the handle around the leg/just below your knee of your leg furthest away from the cable
- get down into a quadruped/tabletop position, legs bent at 90 degrees, knees under your hips, hands planted on the ground under your delts
- the cable should run just behind your planted leg
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a flat back 

Execution: 
- keep your leg pinned at 90 degrees and pull the cable as you raise your leg out to your side
- contract your glute/glute med/abductors at the top of the rep 
- lower your leg back to the start position, cable running behind you  
- keep the 90 degree bend pinned in your leg as you raise out to each side

Cable [or dumbbell] Weighted Fire Hydrant

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: barbell hip thrust- no deficit- or load with dumbbell or machine 

Target muscle group: glutes

Set Up: 
- load a barbell with appropriate weight 
- sit in front of a flat bench, facing another flat bench or box in front of you
- place the barbell on your hips
- squeeze your glutes, set a neutral pelvis position, and brace
- press your back into the bench behind you
- lift your glutes off of the ground and step your feet up and onto the bench/box in front of you
- drive your heels into the bench 
- tuck your chin, keep a forward gaze
- lightly grip the bar on either side to keep the bar glued to your hips

Execution: 
- drive your heels into the bench 
- lift your glutes away from the ground and raise your hips into full extension
- contract your glutes at the top of the reps 
- bend at your hips and lower your glutes towards the ground again 
- your glutes should pass the height of the two benches at the bottom of the rep- more ROM

Barbell Deficit Hip Thrust

8/18 Hamstrings, Glutes, Delts

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

Porchia

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

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

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

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!

8/18 Hamstrings, Glutes, Delts

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