Name: Playbook - Sam Sweeney - 8/26 Hamstrings, Glutes
Uploaded: 2026-06-17T00:04:43.614Z
Duration: 75 min
Description: 8/26 Hamstrings, Glutes

Christina

Gabrielle

Beast mode today 🔥 the strongest I've ever been 🔥

First time jumping into the daily split in a while and it’s 🔥

Becky

Ashlee

Heather

Feeling like a beast with those sumo pulls!

Kody Young

Gabriela

Marta

Strong and super happy hammies to start the week 🙌 Loved this one!

Megan

Kristin

Michelle 

GWENDY

🥴 dead legs

In other news I PR'd on sumo block pulls. 🎉

Erisa

Hannah

Glutes and hammies are SHAKIN after that one!

Audry

Corrine

Deja

Kimmy

Patdaddy15!

Lexi

Sooo good to be back!!! Had to take a week off of weights due to a car accident 😢. Mental struggle for real!!  Had to taper back but this still felt GREAT! 🔥🔥

Amie

Heaviest lifts to date. Loving leg days 😍

Kayleigh B

Keep this up! Highest calorie burner in a while! Loved it!

Julie

Morgan

I was feeling strong after pb for deadlift then Bulgarians did what they do.....
Completely  humbled and i love it!!! 
Lying hamstring mix up was fire!

Lauren

Lorena

Kendra

Seriously7!

Wow!!!!
My glutes are on fire 🔥☠️☠️

Regina

Feeling great & still obsessed with this split!

Carly

Jenn

Porchia

Mike

So good! 😊 hit another PR today! 🙌🏼🔥

Mia Arrowsmith

Kelly

Steph

Hit my one rep for three!! What a program 🔥

Kaylin

Happy Monday!

Week 7 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: 5S/3R 
*180 seconds rest* 

2. Hip Dominant Barbell Bulgarian Split Squat: 3S/6-8R each side [3 second eccentric]
*90 seconds rest*

3. 2-Up-1-Down Machine Lying Hamstring Curls: 3S/8-10R each side 
*75 seconds rest*

4. 1 1/4R Barbell Romanian Deadlift: 3S/10-12R
*90 seconds rest*

5a. Alternating Curtsy Lunge: 4S/10-12R total
5b. Glute Loop Banded Straight Leg Reverse Hyperextensions: 4S/8-10R [rep count= amount of seconds to hold at top of rep. Rep 1- hold for 1 sec, rep 2- hold for 2 sec, etc… up to rep 10- hold for 10 sec at the top]
*75 seconds rest*

8/26 Training Day Overview

Rep Count: 3R
Tempo: power
Modification: single kettlebell sumo deadlift 

*working up to ~%90-95 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- directly under front delts, 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: 3 second eccentric
Modification: dumbbell dominant bulgarian split squat 

Set Up: 
- position a bench or bss stand centered behind the rack 
- stand behind the bar, grip the bar with a pronated grip, shoulder width apart
- retract your scapula and pull yourself under the bar
- rack the bar across your high/mid back 
- step your feet under the bar
- drive your elbows down, contract your lats, and glued the bar to your back 
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the bar from the rack, step back and line both feet up to the bench
- take one long step forward with one foot
- bend your other leg and hook your other foot over the edge of the bench/stand [laces down- ankle hooked on the bench] 
- keep your front foot clued to the ground 
- keep a neutral head, neck, and spine

Execution: 
- push your hips back 
- lean your torso forward, towards your quad
- bend your front leg and sink down into a squat position
- keep your front shin vertical at the bottom of the rep, torso leaned forward at ~45 degrees
- extend your front leg, drive your hips in, and raise your torso as you press up to the start position again 
- contract your glutes at the top of the rep

Hip Dominant Barbell Bulgarian Split Squat

Rep Count: 8-10R each side
Tempo: steady
Modification: banded or dumbbell hamstring curls [10 reps total each side]

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 your hips down throughout each rep
- grip the handles and squeeze your elbows into your sides, lats engaged 
- begin with legs extended 
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head/neck position 
- flex your ankles

Execution:
- bend your legs and use your hamstrings to curl the pad up tap your glutes
- contract your hamstrings at the top of the rep
- drop one leg from the pad and extend it behind you
- control and lower the weight behind your again with only one leg
*be sure to fully extend your legs between each rep 
- hold tension in your hamstrings and glutes throughout
- keep hips glued to the pad

2-Up-1-Down Machine Lying Hamstring Curls

Rep Range: 10-12R
Tempo: steady
Modification: dumbbell or single kettlebell romanian deadlift 

Set Up: 
- load the barbell with appropriate weight
- grip the barbell with a pronated grip, over/underhand grip, or use straps
- depress your scapula, contract your lats, and think about breaking the bar around your body
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the bar from the rack and step back 1-3 steps, into a hip width stance, toes forward
- stand with a tall torso, pin your traps down, and shoulders back 
- keep a neutral head, neck, and spine

Execution: 
- push your hips back, bend your torso forward
- keep the bar traveling along the line of your body and lower the bar towards the ground
- as the bar passes your knees, bend them at a 45 degree angle
- lower the bar to just below your knees
- pulse up by lifting your torso only slightly
- sink your hips back again, and lower the bar to mid shin
- feel a full stretch in your glutes and hamstrings at the bottom of the rep 
- think about screwing your feet into the ground, drive your hips in, extend your legs
- raise your torso and lift the bar into the standing position again 
- contract your glutes and hamstrings at the top of the rep 
- keep head, neck neutral throughout

1 1/4R Barbell Romanian Deadlift

Rep Range: 10-12R total 
Tempo: steady
Modification: no weight 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- extend your arms and hold the dumbbells by your sides
- begin in a hip width stance, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin, keep a neutral head, neck, and spine

Execution: 
- keep one foot planted on the ground
- lift your other foot off of the ground and step one step behind and to the outside of your planted front foot
- open your hips slightly as you push your hips back
- lean your torso forward slightly, bend both legs
- lower your dumbbells on either side of your front leg, into lunge position [back knee taps the ground, or gets as close at you are able]
- drive through your front foot, extend both legs, drive your hips in
- raise your torso, and step your back foot forward to meet your front again at the top of the rep 
- alternate each leg, each rep

Alternating Curtsy Lunge

Rep Range: 8-10R
Tempo: rep count= amount of seconds to hold at top of rep. Rep 1- hold for 1 sec, rep 2- hold for 2 sec, rep 3- hold for 3 seconds etc… up to rep 10- hold for 10 sec at the top of the rep
Modification: no band 

Set Up: 
- *optional* position your bench at a low incline. This will just allow for a bit more range of motion 
- step to the back of the bench, facing the  incline end of the bench 
- position the glute loop around your legs, just above your knees
- bend forward to position your hips at the end of the bench so your lower body hangs off the end of the bench 
- plant your torso on the bench, grip the edges of the bench with each hand
- contract your lats and pull yourself into the bench 
- squeeze your glutes, pull belly button to spine, and set your brace
- spread your legs wide against the tension of the band, plant your toes on the ground 
- tuck your chin and keep a neutral head, neck position 

Execution: 
- drive your legs wide and lift them away from the ground 
- lift feet to in line with torso at the top of the rep 
- your legs should make a straight line with your torso at the top of the rep 
- contract your glutes
- keep legs wide, holding tension in your glutes
- lower your legs to tap the ground with control at the bottom of the rep 
- control the movement through your glutes

Glute Loop Banded Straight Leg Reverse Hyperextensions

Compound Set

8/26 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 ♾️

Katie

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

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)

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!

8/26 Hamstrings, Glutes

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