Name: Playbook - Sam Sweeney - 8/4 Hamstrings, Glutes, Delts
Uploaded: 2026-06-17T00:04:42.192Z
Duration: 75 min
Description: 8/4 Hamstrings, Glutes, Delts

Just great variations with EVERYTHING today 🥰

Megan

Amanda

The cable one …. God damn it. A rough one but enjoyed it. Thanks you so much for this training.

Karolane

Kimberly R

DeAnna

Brooke

Amber

Mike

Tiffany

Deja

Molly

Julia Bourguignon

Judith Harris

Mia Arrowsmith

JulieAnn

Holy smokes my glutes and delts!! Spicy 🌶️

Marta

Jennifer

Did it.  Not sure I wanted to but glad i did!!

Love this split. I feel so strong. 

But the #1 question—where can we get that shirt!?!

Samantha

❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥thank you

Lorena

Justin Copeland

Joanne Nichols

Wow, glutes are on 🔥🔥🔥🔥.  Those Cuban press+lateral raises are epic💪🏾💪🏾

Kimmy

Regina

Porchia

Amanda Bowe

Rachel

Corrine

Bethany

Elaine Rondon

That shoulder set 🤌🏼
This split is too good

Morgan

Audry

Karen

Tasha

Marsha Ross

🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥

Megan Laudick

Kaity

Donna

Those trap bar dl followed by wide stance bb squats are woof 🍑🔥🤮😅

Kristin

Katie

Happy Monday!

Week 2 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. Decline Dumbbell Hamstring Curls: 3S/6-8R [4 second eccentric] 

5a. Standing Dumbbell Cuban Press: 4S/10-12R [3 second eccentric] 
5b. Machine Lateral Raise: 4S/6-8R drop 10R [drop the weight by 20-50% on drop set] 

6. Side Lying Cable Abduction: 3S/8-12R each side [2 second hold at the top of each rep] 

7. Dumbbell Frog Pumps: 2S/Failure [choose a weight you know you are able to complete at least 10 good reps with]

8/4 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: 6-8R
Tempo: 4 second eccentric 
Modification: flat bench or floor dumbbell hamstring curls, or machine hamstring curls 

Target muscle group:  hamstrings

Set Up: 
- place a dumbbell about a foot behind the low end of the decline bench 
- step behind the bench, in between the dumbbell 
- lie in a prone position on the decline bench, grip the bench with both hands, pull yourself into the bench 
- extend your legs behind you, pinch the dumbbell between your feet
- squeeze your glutes, set a neutral pelvis position, and brace
- drive hips into the bench, slightly raise your chest to keep hips glued to the bench 

Execution: 
- bend your legs, drive your quads into the bench 
- curl the dumbbell towards your glutes
- contract your hamstrings
- slowly extend your legs and lower the dumbbell towards the ground behind you again 
- be sure to fully extend your legs between reps

Decline Dumbbell Lying Hamstring Curls

Rep Range: 10-12R
Tempo: 3 second eccentric 

Target muscle group: delts

Set Up: 
- grip a dumbbell in each hand
- stand with feet hip width apart, toes forward
- squeeze your glutes, set a neutral pelvis position, and brace
- extend your arms down by your sides, pronated grip on the dumbbells to begin 
- keep a tall torso 

Execution: 
- bend your arms and drive your elbows high and wide in a high pull motion 
- when elbows are in line with your delts, arms bent at 90 degrees, externally rotate your arms and raise the dumbbells so your palms are facing forward
- extend your arms and press the dumbbells overhead 
- stabilize
- reverse the movement and lower the dumbbells to bend your arms at 90 degrees again 
- internally rotate and lower your dumbbells towards the ground again 
- extend your arms down by your sides again 
- keep this one fluid movement

Standing Cuban Press

Rep Count: 6-8R drop 10R 
*drop the weight by 20-50%
Tempo: steady
Modification: standing dumbbell lateral raise 

Target muscle group: lateral delts

Set Up: 
- step behind the handles of the lateral raise machine 
- stand with feet hip width apart
- squeeze your glutes, set a neutral pelvis, and brace
- extend your arms down on either side, slightly in front of your torso
- grip the handles with a neutral grip
- pin your traps down, shoulders back 

Execution: 
- keep your arms straight and raise the handles out to either side
- contract your lateral delts when your handles are in line with your delts
- lower your arms back down by your sides
- keep torso tall and upright, do not swing or sway as you raise your arms 
-

Machine Lateral Raise

Delt Compound Set

Rep Range: 8-12R each side
Tempo: 2 second hold at the top of each rep 
Modification: side lying dumbbell/weight plate abduction [same movement, but rest a weight on your top leg as you raise]

Target muscle groups: glute med, abductors, glutes

Set Up: 
- set your bench to a low ~45 degree incline 
- position your bench in front of one side of the cable, high end of the bench towards the cable, seat pointing away 
- attach a single arm handle or an ankle attachment to the cable
- step in front of the cable facing 90 degrees away 
- hook the handle around your foot furthest from the cable, cable should run in front of your torso
- step back to position yourself on the bench in a side lying position, cable in front of your torso 
- hook your arm around the bench
- extend your leg connected to the cable, keep it straight
- lower your leg in front of your torso and towards the ground to begin
- point your toes down, lead with your heel
- squeeze your glutes, set a neutral pelvis, and brace

Execution: 
- keep your leg straight
- pull the cable and raise your leg out to your side
- contract your glute med, glutes, abductors
- lower your leg in front of your torso again and towards the ground 
- feel a full stretch through your glute med at the top of the rep

Side Lying Cable Abduction

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: no deficit, no weight

Target muscle group: glutes

Set Up: 
- lie on the ground in a supine position 
- bend your legs, drive knees wide
- press the bottoms of your feet together, elevate feet on plate for slightly more range of motion 
- place a dumbbell on your hips
- squeeze your glutes, set a neutral pelvis, and brace

Execution: 
- press your feet together, drive knees out, and raise your glutes off the ground
- lift your hips into full extension, contract your glutes
- lower your glutes to the ground again 
- hold tension in your glutes throughout

Dumbbell Frog Pumps

8/4 Hamstrings, 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 ♾️

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

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!

8/4 Hamstrings, Glutes, Delts

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