Name: Playbook - Sam Sweeney - 8/29 Delts, Glutes
Uploaded: 2026-06-17T00:04:41.815Z
Duration: 75 min
Description: 8/29 Delts, Glutes

Molly

Christina

Bianca

The angle in the lat raise makes such a difference, and adore that the clean &press is a full body exercise!!

Megan

Absolute perfection. Gonna miss this split 🥲🥰

Audry

I never comment but this was legit the best split in the last year. Thank you!! 👏🏼👏🏼

What what..:.. crawling out of the gym! 😝

Andrea

I don’t want this split to end Sam also thanks for the outfits inspo. I hope this becomes permanent

Elaine Rondon

Jessica

Brittanie

Love, love, LOVE!  Please more splits like this!!! 🔥🔥🔥

Brandy

Shaunti

This spilt has been amazing!! Thank you Sweeneys🥰

Bree

I’m going to miss this split!!! It was so good, one of my favorites ❤️👏🏼🤌🏼🙌🏼🎉🔥

Sara

Deja

JulieAnn

Samantha French

Barbi

Regina

Kimmy

Donna

Bethany

Happy Friday

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.

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. Dumbbell Clean to Press: 3S/6-10R  

5a. Reverse Facing B Stance Hack Squat Hip Hinge: 4S/8-12R each side [2 second eccentric] 
5b. Reverse Facing Hack Squat Sumo Squat: 4S/6-10R [full pause at bottom of rep]

6. Single Arm Leaning In Lateral Raise: 3S/10-12R each side [full pause at the top of each rep]

7. Machine Abductions [Leaned Back Floating Feet]: 2S/Failure [choose a weight you know you are able to complete at least 10 good reps with]

8/29 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: 8-10R
Tempo: steady 

Target muscle group:  delts

Set Up: 
- hold a dumbbell in each hand, neutral grip
- extend your arms down and hold the dumbbells by your sides
- take a hip width stance, toes forward
- squeeze your glutes, set a neutral pelvis position, and brace

Execution: 
- push your hips back and bend your knees, lower the dumbbells by your sides
- extend your legs, drive your hips in, and use the momentum from your lower body to shrug the dumbbells up to a front racked position on your delts
- keep elbows pointing forward 
- "catch" the dumbbells in the front racked position with soft knees
- extend your legs and press up onto the balls of your feet
- use the momentum to extend your arms and press the dumbbells into the overhead position
- stabilize at the top of the rep
- bend your arms, keep elbows pointing forward
- lower the dumbbells to your delts again
- extend your arms and hold the dumbbells down by your sides again 
- move directly into the next rep

Dumbbell Clean to Press

Rep Range: 8-12R each side
Tempo: 2 second eccentric
Modification: b stance barbell or dumbbell good morning 

Target muscle group: glutes

Set Up: 
- stand on the hack squat platform facing reverse
- press your traps up into the pads
- tuck your chin and press your forehead into the head pad
- bend your arms and grip the handles on either side, squeeze your elbows in close by your sides
- squeeze your glutes, set a neutral pelvis position, and brace
- plant one foot low on the platform, keep full foot planted
- lift the heel of your other foot and position the ball of your foot slightly behind and pointed out at 45 degree angle on the platform
- keep a slight bend in your assisting leg, think 20% of weight on this leg
- keep full foot on your working leg planted, 80% of the weight 

Execution: 
- push your hips straight back 
- bend your torso forward
- initiate a slight bend in your working leg as you lower, push glutes back towards the wall behind you
- raise your torso, drive your hips in, and extend your leg
- press up into the standing position again 
- contract your glutes at the top of the rep 
- lower your torso only so far that you are able to keep the tension and stretch in your glutes, if you feel this in your lower back shorten the range of motion

Reverse Facing B Stance Hack Squat Hip Hinge

Rep Count: 6-10R 
Tempo: full pause at the bottom of each rep 
Modification: barbell or dumbbell sumo squat, or sumo stance leg press

Target muscle group: glutes

Set Up: 
- stand on the hack squat platform facing reverse
- press your traps up into the pads
- tuck your chin and press your forehead into the head pad
- bend your arms and grip the handles on either side, squeeze your elbows in close by your sides
- squeeze your glutes, set a neutral pelvis position, and brace
- step your feet up onto the platform in a wide, sumo stance- toes pointing out slightly at a 45 degree angle

Execution: 
- push your hips back
- bend your knees and lean your torso forward slightly, following the direction of the machine as it slides
- lower into a squat position, at least a 90 degree bend in your legs
- drive your hips in, extend your legs, raise your torso upright
- press up into the start position 
- contract your glutes at the top of the rep

Reverse Facing Hack Squat Sumo Squat

Glute Compound Set

Rep Range: 10-12R each side
Tempo: full pause at the top of each rep

Target muscle groups: delts

Set Up: 
- stand next to a rack or machine
- grip a dumbbell in the hand furthest from the rack, neutral grip
- take 1 step away from the rack 
- lean your torso towards the rack, wrap your arm around the rack and secure yourself to the rack 
- keep the dumbbell resting on your hip
- squeeze your glutes, set a neutral pelvis position, and brace
- keep your arm holding the dumbbell straight 
- keep trap down

Execution: 
- lift the dumbbell off of your hip and raise it out to your side, in line with your delt
- contract your lateral delt
- lower your arm back down by your side again 
- keep tension in your lateral delt
- leaning this way will control your range of motion, dumbbell should tap outside hip between reps

Single Arm Leaning In Lateral Raise

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: seated floating feet banded abductions, or 

Target muscle group: glutes

Set Up: 
- sit your glutes forward on the abductor seat
- lean your torso back to rest on the pad behind you
- grip the handles on either side and pull yourself into the seat
- squeeze your glutes, set a neutral pelvis, and brace
- bend your legs and keep them pinned at 90 degrees
- press the outside of your knees into the pads, keep feet floating OFF of the platforms
- tuck your chin

Execution: 
- press your knees into the pads and push legs away from the mid line
- with knees are spread wide at the top of the rep, contract your glutes, abductors
- guide your knees back to the midline 
- keep tension in your glutes throughout

Machine Abductions [Leaned Back, Floating Feet]

8/29 Delts, Glutes

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

Porchia

Jennifer

6/16 Quads, Glutes

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

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

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!!

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

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!

8/29 Delts, Glutes

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