Name: Playbook - Sam Sweeney - 8/8 Delts, Glutes
Uploaded: 2026-06-17T00:04:42.156Z
Duration: 75 min
Description: 8/8 Delts, Glutes

Bethany

Michelle 

The half kneel RDL was such a cool variation! I really enjoyed that!

Megan

Dawn

So fun!! Love this targeted combo vs full body

Dena

Audry

Molly

This might be my favorite day of the split

Holli

Kristin

Mike

Deja

JulieAnn

Porchia

I like how this split gets my heart rate up higher than the previous ones! 👍

Julie

Great to be back. I missed the workouts. 🔥👊🏽❤️

April

Marta

Barbi

Thought I was gonna die… but I didn’t 😁. Letsssss go Sweeney Team 💪🏽

Lorena

Kimmy

Regina

Mia Arrowsmith

Eleah

🤌🏼🤌🏼🤌🏼🤌🏼🤌🏼🤌🏼

Megan Laudick

Happy Friday

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.

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. Double Cable Lateral Raise: 3S/6-8R [4 second eccentric] 

5a. Flat Bench Half Kneel RDL: 4S/8-10R each side [3 second eccentric] 
5b. Cable Rope Sumo Stance Squat Pull Through: 4S/10-12R [2 second pause at the top of each rep]

6. Single Arm Cable Front Wrist Raise [no grip]: 3S/8-12R each side [2 second pause at the top of each rep]

7. Feet Elevated Glute Bridge Banded Abductions: 2S/Failure [choose a weight you know you are able to complete at least 10 good reps with]

8/8 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: 6-8R
Tempo: 4 second eccentric
Modification: standing dumbbell lateral raise 

Target muscle group:  delts

Set Up: 
- attach single arm handles to either side of the cables and position them low
- grip each handle with the opposite hand so the cables criss cross in front of your torso, neutral grip 
- step to the center of the cables
- extend your arms down by your sides
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a tall torso, pin your traps down, shoulders back 
- keep arms straight

Execution: 
- pull the cables and raise your arms out to either side
- contract your lateral delts at the top 
- lower your arms back down by your sides
- do not swing or sway as you raise the cables

Double Cable Lateral Raise

Rep Range: 8-10R each side
Tempo: 3 second eccentric 

Target muscle group: glutes

Set Up: 
- stand next to a flat bench, facing 90 degrees from the bench 
- bend your leg closest to the bench, plant your knee on top of the bench, press shin into the bench 
- plant your other foot on the ground next to the bench
- hold a dumbbell in your hand on the same side as the foot planted on the ground
- extend your arm down in front of your torso, hold the dumbbell close to your body 
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a neutral head, neck, and spine

Execution: 
- push your hips straight back 
- keep the dumbbell traveling close to your body and bend your torso forward
- continue to sit your hips back and lower the dumbbell just past your knee
- bend your knee just slightly on your working leg as your hips sit back on your leg planted on the bench 
- chest should face the ground at the bottom of the rep 
- drive your hips in, extend your working leg, and raise your torso
- lift the dumbbell into the upright position again 
- contract your glutes at the top of the rep

Flat Bench Half Kneeling RDL

Rep Count: 10-12R 
Tempo: 2 second pause at the top of each rep 
Modification: banded sumo squat pull through, or single dumbbell sumo squat

Target muscle group: glutes

Set Up: 
- attach a rope to one side of the cable and position it low
- step in front of the cable, facing away from the rope 
- get into a wide stance and bend forward to grip the ends of the rope with each hand, neutral grip
- pull the rope upright, between your legs, and step forward 2-4 steps
- get into a wide, sumo stance, toes forward or slightly out
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a neutral head, neck, and spine 
- keep arms extended down in front of your torso

Execution: 
- push your hips back and bend your torso forward
- bend your knees and lower the rope between your legs and towards the cable
- extend your legs, drive your hips in, and raise your torso
- pull the rope between your legs and into the upright position 
- contract your glutes at the top of the rep

Cable Rope Sumo Squat Pull Through

Glute Compound Set

Rep Range: 8-12R each side
Tempo: 2 second pause at the top of each rep
Modification: single arm dumbbell front raise

Target muscle groups: delts

Set Up: 
- attach a single arm handle or ankle loop attachment to one side of the cable and position it low
- step in front of the cable, facing away from the cable
- step slightly to one side and loop the handle around your wrist, keep your wrist pinned straight
- extend your arm down by your side
- keep your arm straight
- squeeze your glutes, set a neutral pelvis position, and brace
- pin your traps down, shoulders back 

Execution: 
- keep cable looped around your wrist and raise your arm straight forward
- contract your delt at the top of the rep, hand in line with your front delt
- lower your arm back down by your side with control 
- keep your traps down, shoulders back

Single Arm Front Wrist Raise [no grip]

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 band, or glute bridge hold to failure [driving knees out]

Target muscle group: glutes

Set Up: 
- loop a glute loop band around both legs, position it just above your knees
- lie on the ground in a supine position with feet pointing towards a bench or box
- bend your legs at 90 degrees and plant your heels on top of or drive them into the side of the bench 
- squeeze your glutes, set a neutral pelvis position, and brace

Execution: 
- raise your glutes off of the ground and bring hips into full extension
- hold this position 
- drive your knees out, away from one another
- contract your glutes, glute med, abductors
- bring knees back towards the center again 
- hold tension in your glutes the entire time, keep hips high

Feet Elevated Glute Bridge Hold Banded Abductions

8/8 Delts, 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

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!!

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!

8/8 Delts, Glutes

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