Name: Playbook - Sam Sweeney - 8/25 Hamstrings, Glutes, Delts
Uploaded: 2026-06-17T00:04:42.000Z
Duration: 75 min
Description: 8/25 Hamstrings, Glutes, Delts

Serena

I really like that the whole workout isn't about legs! Love the mix!

Sabrina

Perfect balance of today’s muscle group focuses. Loved it!

Megan

Krystal Gomez

Michelle 

Adrys

Shannon

Nyakeh

Elaine Rondon

Can’t believe we are at the final week of this split already! It flew by. Gonna miss it 🥹

Audry

Kaity

Sad this split is ending. Its been so good 🔥

Deja

Tonya 

Tanja Muždeka

So good!!! The finisher had my glutes on fire

Marta

Oooooohoooo….my glutes are
On fire 🔥. Amazing as always, thank you 🙏🏼

Lorena

Regina

Another sweaty fav in the books.  Hitting PRs on the main lifts for the 2nd week in a row.

Jordan

Barbi

Kimmy

That was amazing! So sad this is the last week 😭

Sara

Feeling super strong! Delts are looking nice these days 🤭

Katie

Final week! This split has been tough mentally and physically. Definitely seen gains but ready for a "break"

Kristin

Lovin’ this new split-feel like I’m really seeing results! 💪🏼

Joanne Rojas

Happy Monday!

Week 5 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. Lying Med Ball Hamstring Curls: 3S/4-6R w/ pause + 6-10R partial reps

5a. Barbell Z Press: 4S/5-8R [2 second eccentric]
5b. Barbell High Pull: 4S/10-12R [2 second pause at top] 

6. Flat Bench Quadruped Abductions: 3S/12-15R each side [2 second hold at the top]

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

8/25 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: 4-6R w/ pause at the top 
 + 6-10 partial reps 
Tempo: full pause on first 4-6R, steady tempo on partial reps
Modification: lying machine or dumbbell curls

Target muscle group:  hamstrings

Set Up: 
- lie on the ground in a supine position with your legs extended
- place your heels on top of a med ball, drive them down
- lift your hips off of the ground and pin them in full extension
- squeeze your glutes, set a neutral pelvis position, and brace
- drive your upper back into the ground

Execution: 
- bend your legs and use your heels to roll the ball towards your glutes
- raise your hips high towards the ceiling as you pull the ball under you
- contract your hamstrings
- extend your legs and roll the ball away from you again 
- keep tension in your hamstrings throughout each rep

Med Ball Lying Hamstring Curls

Rep Range: 5-8R
Tempo: 2 second eccentric
Modification: seated barbell or dumbbell overhead press

Target muscle group: delts

Set Up: 
- rack the bar low so you are able to sit on the ground and extend your arms overhead to grip the bar
- sit in front of the bar with your legs extended wide or out in front of you
- squeeze your glutes, hold a strong brace in your core
- you will need to brace and keep a stiff trunk in order to keep your torso upright in this position 
- extend your arms overhead to grip the barbell slightly behind you with a shoulder width, pronated grip
- drive your ribs down, point armpits forward
- extend your arms and lift the bar from the rack and into the overhead position 
- keep a tall and upright torso

Execution: 
- bend your arms so your elbows travel ~45 degrees out
- lower the bar in front of your face until you have a 90 degree bend in your arms
- extend your arms and press the bar overhead again with control
- stabilize, contract your delts at the top of the rep

Barbell Z Press

Rep Count: 10-12R
Tempo: 2 second pause at the top
Modification: dumbbell or kettlebell high pull 

Target muscle group: delts

Set Up: 
- grip the bar with a shoulder width, or slightly inside, pronated grip
- extend your arms down by your sides and hold the bar in front of your torso
- stand with feet hip width apart, toes forward
- squeeze your glutes, set a neutral pelvis position, and brace
- pin your traps down, and shoulders back 

Execution: 
- bend your arms and drive your elbows high and wide
- pull the bar up along the line of your torso and to your chest
- your elbows should be high, in line with or above your delts at the top of the rep 
- contract your delts
- extend your arms and lower the bar along the line of your torso again and back to the start position 
- try not to swing or sway as you pull the bar

Barbell High Pull

Delt Compound Set

Rep Range: 12-15R each side
Tempo: 2 second pause at the top 
Modification: side lying incline bench dumbbell weighted abduction

Target muscle groups: glute med, abductors, glutes

Set Up: 
- place a flat bench in front of one side of the cable and position it 90 degrees perpendicular to the cable
- attach a single arm or ankle attachment to one side of the cable and position it low
- step in front of the cable, between the bench, and face 90 degrees from the cable
- loop the handle of the cable around the ankle of the leg furthest from the cable
- get into a quadruped position on the flat bench, with the cable running behind your body
- plant your hands on the bench under your delts, and bend your supporting leg to plant your knee under your hip
- extend your working leg straight back and towards the cable behind you
- keep chest facing the bench 
- squeeze your glutes, set a neutral pelvis position, and brace

Execution: 
- pull the cable out to your side with your straight leg  
- contract your glutes, glute med, abductors at the top of the rep
- guide the cable back as your bring your leg towards the cable again 
- control the range of motion and focus on the squeeze of your glutes

Flat Bench Quadruped Cable Abductions

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: dumbbell full rom 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
- optional: loop angle loop band around both legs, just above your knees 
- 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 
- drive your knees out against the tension of the band 
- 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 
- tap the ground with your plates between reps, keep tension
- keep mid back glued to the bench
- keep feet glued to the ground

[Band Optional] Barbell Full ROM Hip Thrust

8/25 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

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

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)

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!

8/25 Hamstrings, Glutes, Delts

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