Name: Playbook - Sam Sweeney - 8/6 Quads, Glutes, Delts
Uploaded: 2026-06-17T00:04:42.171Z
Duration: 75 min
Description: 8/6 Quads, Glutes, Delts

Fantastic! One of my favorite combo lifts, legs and shoulders.

Kody Young

Super love the variety of target areas in this split.

The assisted reverse lunges were deceivingly killer!

Really loved the shoulder/leg dynamic today, so perfect!!!

Megan

Morgan

Marsha Ross

Every leg day I get to the delt set and think “yay a little break!” and then proceed to fight for my life. Maybe week 3 is the week I’ll learn 😜😈

Audry

Sara

Barbi

This one took me out! In a good way! 🫩

Jennifer

Kimberly R

Marta

Deja

Mia Arrowsmith

JulieAnn

Elaine Rondon

Loving the workouts but wish they weren’t quite so long.  😬. Loved the reverse lunge move!

Tiffany

Regina

Katie

Kimmy

Kristin

Porchia

I struggled with this one! And already being tired beforehand didn’t help, lol

Happy Wednesday

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.

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. Banded Sissy Squat: 3S/5-8R [4 second eccentric] 

5a. Standing Arnold Press: 4S/10-12R [3 second eccentric] 
5b. Seated Double Cable Y Raise: 4S/6-8R drop 8-10R 

6. Dumbbell Reverse [step back] Lunge [contralateral]: 3S/8-12R each side [2 second pause at the top, 2 second eccentric each rep]

7. Flat Bench Weighted Reverse Hyperextensions: 2S/Failure [choose a weight you know you are able to complete at least 10 good reps with]

8/6 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: 5-8R
Tempo: 4 second eccentric 
Modification: spanish squats [weighted or no weight]

Target muscle group:  quads

Set Up: 
- loop a long loop band low around a rack or machine
- step in front of the rack, facing the band
- loop each end of the band around each knee
- step away from the band until you can feel the tension of the band pull you forward
- squeeze your glutes, set a neutral pelvis, and brace
- extend one arm out to lightly grip the rack next to you for assistance
- press up onto your tip toes
- keep hips locked in full extension

Execution: 
- bend your knees so they travel forward, over your toes
- lean your torso back and lower into a full sissy squat position, hips extended, hamstrings to calves [if possible, or lower only as far as feel comfortable] 
- your body should make a straight line from knees to head 
- extend your legs, drive your knees back against the tension of the band
- press up into the standing position 
- contract your quads
- you should feel tension in your quads throughout each rep 
- keep a tight squeeze in your glutes and stiff trunk

Banded Sissy Squats

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 and lift the dumbbells over your delts, palms forward
- tuck your pinkies forward slightly 
- drive your ribs down

Execution: 
- bend your arms and lower the dumbbells on either side to a 90 degree bend
- rotate the dumbbells forward and towards the center, twist your grip so palms are facing you
- keep the 90 degree bend in your arms, rotate dumbbells back out to either side
- extend your arms and press the dumbbells overhead again 
- keep this one fluid movement 
- stabilize at the top of the rep

Standing Arnold Press

Rep Count: 6-8R drop 8-10R 
*drop weight by 20-50% on drop set  
Tempo: steady 
Modification: bent forward dumbbell y raise 

Target muscle group: delts

Set Up: 
- sit on the double cable row bench, plant feet on platforms in front of you, slight bend in your knees
- extend your arms forward to grip the handles with a pronated grip
- keep arms straight
- drive ribs down, keep torso tall and upright, set a strong brace
- keep shoulders back, traps down

Execution: 
- keep your arms straight 
- pull the cables and raise your arms into a Y shape
- contract your delts, rear delts, high back 
- lower the cables down in front of your chest again 
- keep wrists locked straight

Seated Double Cable Y Raise

Delt Compound Set

Rep Range: 8-12R each side
Tempo: 2 second pause at the top, 2 second eccentric each rep 
Modification: no weight

Target muscle groups: glutes, quads

Set Up: 
- grip dumbbell in one hand, neutral grip, extend your arm down and hold the dumbbell in front of your torso
- stand next to a rack, plant your foot opposite from the dumbbell on the ground next to the rack
- lightly grip the rack with your free hand for assistance
- squeeze your glutes, set a neutral pelvis position 
- keep a neutral head, neck, and spine
- lift your other foot off of the ground lightly, do not rest foot on the ground between reps

Execution: 
- push your hips back, lean your torso forward
- step your foot one long step behind you, plant the ball of your foot on the ground
- bend your front and back leg
- lower the dumbbell along the line of your front leg, keeping shin vertical
- lower to at least a 90 degree bend in your front leg
- extend both legs, drive your hips in, raise your torso
- step your back foot forward, keep it off of the ground and stabilize at the top of the rep 
- contract your glutes

Reverse [step back] Lunge [weighted contralaterally]

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: banded or cable pull through

Target muscle group: glutes

Set Up: 
- place a dumbbell on its head about 1' behind the end of the flat bench 
- step behind the end of the bench, between the bench and dumbbell 
- bend forward to position your hips at the edge of the bench 
- press your chest and hips into the bench, allow your legs to hang off of the bench
- bend your legs, drive knees wide, and pinch the dumbbell between your feet 
- lift the dumbbell off of the ground

Execution: 
- use your glutes to raise your legs away from the ground and lift the dumbbell towards the ceiling
- contract your glutes at the top, feet in line with your hips
- lower your legs towards the ground again 
- keep hips glued to the bench

Flat Bench Weighted Reverse Hyperextensions

8/6 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 ♾️

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!!

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 💀🫠

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)

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!

8/6 Quads, Glutes, Delts

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