Name: Playbook - Sam Sweeney - 8/27 Quads, Glutes, Delts
Uploaded: 2026-06-17T00:04:41.828Z
Duration: 75 min
Description: 8/27 Quads, Glutes, Delts

Jessi Howard

Molly

Loved this workout on the last week of the split before deload!

I have developed such an immense appreciation for the assist version. The extra point of stabilization has given me such an enhanced muscle engagement in the right places!

Megan

Audry

Morgan

Having a tough time walking out of the gym…..CRAWLING

Lyndsey Rozzi

Jennifer

Sara

Elaine Rondon

Elizabeth Yerington

Brittanie

JulieAnn

Dripping in sweat and adrenaline fueled tears 😮‍💨😮‍💨😓😓😭😭😭 thank you for the release

Katherine Maestas

Mia Arrowsmith

Marta

❤️‍🔥❤️‍🔥❤️‍🔥tough but ohhhh ohhh soooo good. Thank you 🙏🏼

Lorena

Deja

Regina

Nyakeh

Kimmy

Porchia

Bethany

Happy Wednesday

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.

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. Sissy Stance Leg Press: 3S/4-6R w/ pause at bottom + 6-8R partial reps [2 second pause  at bottom of first 4-6 reps]

5a. Barbell Push Press: 4S/6-8R [2 second eccentric] 
5b. Kettlebell Lateral Raises: 4S/10-15R [2 second pause at the top]

6. [Assisted] Weighted Step Up [weighted contralateral]: 3S/10-12R each side [2 second eccentric]

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

8/27 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: 4-6R w/ pause at bottom + 6-8R partial reps
Tempo: 2 second pause at the bottom of first 4-6R, steady tempo on partial reps
Modification: heels elevated goblet squat, or assisted bodyweight sissy squat

Target muscle group:  quads

Set Up: 
- sit on the leg press seat, press your back into the pad
- plant your feet low and  close on the platform so your heels hang off the platform
- grip the handles on either side, pull yourself into the seat 
- extend your legs but *do not* lock out or hyperextend your knees at the top of the rep 
- tuck your chin and brace

Execution: 
- bend your knees so they travel in the direction of and over your toes
- lower the platform towards you
- extend your legs and press the platform away from your chest
- contract your quads at the top of the rep 
-  keep tension in your quads throughout each rep

Sissy Stance Leg Press

Rep Range: 6-8R
Tempo: 3 second eccentric 
Modification: ez bar or dumbbell push press

Target muscle group: delts

Set Up: 
- grip the barbell with a pronated grip, shoulder width apart 
- bend your arms and rack the bar across your high chest/collarbone
- elbows should be directly under the bar
- squeeze your glutes, set a neutral pelvis position, and brace
- lift the bar from the rack and take a hip width stance
- tuck your ribs down and keep your gaze forward

Execution: 
- bend your knees slightly
- extend your legs and press up onto the balls of your feet
- extend your arms and use the momentum from your lower body to press the bar overhead
- stabilize at the top of the rep
- bend your arms so elbows travel under the bar
- lower the bar to your collarbone/chest 
- "catch" the bar at the bottom with "soft" knees and move directly into the next rep

Barbell Push Press

Rep Count: 10-15R
Tempo: 2 second pause at the top of each rep
Modification: sub with dumbbells

Target muscle group: delts

Set Up: 
- grip a kettlebell in each hand, neutral grip 
- extend your arms down by your sides
- take a hip width stance, toes forward
- squeeze your glutes, set a neutral pelvis position, and brace
- pin your traps down, shoulders back 
- keep your arms straight

Execution: 
- raise the kettlebells out to each side, slightly in front of your torso 
- contract your lateral delts at the top of the rep, kettlebells in line with your delts
- lower your arms back down by your sides 
- do not swing or sway as you raise your arms with each rep

Standing Kettlebell Lateral Raise

Delt Compound Set

Rep Range: 10-12R each side
Tempo: 2 second eccentric  
Modification: no weight

Target muscle groups: glutes, quads

Set Up: 
- position your bench in front of the barbell on the rack
- grip a dumbbell in one hand, neutral grip
- step behind the bench, facing the rack 
- bend one leg and plant your foot on top of the bench 
- lean your torso forward slightly
- extend your arm on the same side as your top leg to lightly grip the bar on the rack for assistance
- hold the dumbbell in the opposite hand, extend your arm down and hold the weight in front of your torso 
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a neutral head, neck, and spine 

Execution: 
- extend your top leg, raise your torso upright, and step your back leg forward and to the top of the bench 
- contract your glutes and stabilize at the top of the rep
- push your hips back, lean your torso forward slightly, and bend your front leg
- extend your back leg off of the bench and to the ground behind you
- do not "bounce" off of the ground behind you, keep steady reps

[Assisted] Weighted Step Up [Contralateral]

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: back racked barbell kneeling hip thrust, or goblet hold dumbbell kneeling hip thrust

Target muscle group: glutes, quads

Set Up: 
- grip the handles of the bar and rack the ssb [or barbell] on your back 
- 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 2-3 steps
- slowly and carefully step each leg back, bend each knee one at a time and get down into a tall kneeling position
- keep chest facing forward, and elbows pointing forward
- keep a neutral head, neck, and spine

Execution: 
- drive knees into the ground 
- push your hips back and lean your torso forward slightly
- sit your hips back until your glutes touch your heels
- extend your hips and drive them forward
- raise your torso and press up into the start position
- contract your glutes at the top of the rep

SSB [or Barbell] Kneeling Hip Thrust

8/27 Quads, Glutes, Delts

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

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 ♾️

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

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

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 💀🫠

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!

8/27 Quads, Glutes, Delts

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