Name: Playbook - Sam Sweeney - 8/9 Gutes, Calves, Core
Uploaded: 2026-06-17T00:04:43.684Z
Duration: 75 min
Description: 8/9 Gutes, Calves, Core

Christina

Elianna

Bootylicious and core work combo is bomb 🔥

Didn’t want to do it… got it done👍

Karen Arce

I don’t know why abductions on an incline are so amazing, but they are, and I’m so happy they made their appearance again today 😍

Megan

Great workout. I do think lighting could be improved as some of the videos are pretty dark.

Loved this workout! Was able to hit 515lbs for the 1 rep max hip thrusts!

Lizz

415# on hip thrust 😈 love this split!!

Morgan

Brooke

Holy cow those adductors killed me in the best way!  I’m loving the variations of toe raises too!!

Danielle

Tonya 

Kimmy

Really love this new 8 week session
🫶🏻🫶🏻🫶🏻

Shelly

Regina

Great way to start a FRIDAY!!! 🔥🔥🔥

405# for my 1 rep max 🥳. I haven’t hip thrusted that heavy in 4 years 🥹

Alexandra VanHook

Regan

Got right into it when I stepped in the gym today! Feeling great! Happy Friday

Porchia

Mike

Mia Arrowsmith

Happy Friday!

Week 4 of 8 week split [week 9 deload]

Goal of Split: To build absolute strength [1RM strength] with a focus on legs and glutes.

Pre Training Mobility and Warm Up: please choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here]

Tap the ‘start now’ button to find the training day overview.

Strength Training: Glutes, Calves, Core: 

1. Dead Stop Hip Thrust: 5S/3R
*120 seconds rest*

2. Incline Bench Side Lying Cable Abduction: 3S/8-10R each side [2 second pause at the top, 2 second eccentric] 
*75 seconds rest*

3. Cable Romanian Deadlift: 4S/6-8R [3 second slow eccentric]
*90 seconds rest*

4. 3 Way Barbell Calf Raise [4 reps toes out + 4 reps toes forward + 4 reps toes in]: 3S/10-12R total 
*75 seconds rest*

5a. Contralateral Front Racked Farmer’s Carry: 4S/20 seconds each side
5b. Hanging Toes to Bar: 4S/4-8R
*75 seconds rest*

8/9 Training Day Overview

Rep Count: 1R 
Tempo: power
Modification: dumbbell hip thrust or machine hip thrust

*working up to your 1rm*
this should be a slow progression over the 6 sets of singles- only adding weight if appropriate [safely with good form]. Failed sets count as sets.

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].
- scoot your feet so your heels are positioned 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 
- 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
- lower your hips until the plates of your barbell come to a dead stop at the bottom of the rep 
- hold tension, and continue reps 
- keep mid back glued to the bench
- keep feet glued to the ground

Dead Stop Hip Thrust

Rep Range: 8-10R each side
Tempo; 2 second eccentric, 2 second hold at the top of each rep 
Modification: incline bench side lying dumbbell weighted abduction 

Set Up: 
- set your bench to ~45 degree incline
- position your bench in front of one side of the cable, seat facing away from the cable
- attach a handle to the cable, position it low
- step in front of the cable
- loop the handle around your ankle on one side
- step back and position yourself in a side lying position on the bench facing 90 degrees from the cable
- hook your around over the end of the bench
- drive your side [hip/torso] into the bench
- stack your legs, bend your bottom leg and drive your knee into the bench 
- extend your top leg straight, down towards the ground and in the direction of the cable [leg connected to the cable]
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- keep your leg straight, ankle flexed, and pull the cable away and out to one side [abduct motion]
- contract your glute/abductor
- keep your leg straight and lower your leg towards the ground, in front of you, and in the direction of the cable 
- keep your side glued to the bench, arms gripping the bench

Incline Bench Side Lying Cable Abductions

Rep Range: 6-8R 
Tempo: 3 second eccentric
Modification: dumbbell romanian deadlift 

Set Up: 
- attach a straight bar to one side of the cable, position it low
- step in front of the cable, facing the bar
- grip the bar with a pronated grip, hip width apart
- take 3-4 steps away from the cable 
- extend your arms forward, towards the cable 
- get into a hip width stance, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- pin your traps down, shoulders back 
- keep a neutral head, neck, and spine

Execution: 
- push your hips straight back 
- bend your torso forward and reach your arms towards the cable
- lower the bar towards the cable
- as the bar passes knee level, bend them slightly 
- think about screwing your feet into the ground
- extend your legs and drive your hips in 
- pull the cable back towards you and raise your torso
- lift the bar into the upright position again 
- contract your glutes at the top of the rep

Cable Romanian Deadlift

Rep Count: 12R [4R toes out + 4R toes forward + 4R toes in]
Tempo: steady 
Modification: dumbbell calf raise

Set Up: 
- position the barbell on your high back 
- contract your lats, drive your elbows down, and pull the bar into your traps
- get into a hip width stance
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your legs straight, not hyperextended
- keep a tall torso and neutral head, neck, and spine

Execution: 
- drive the balls of your feet into the ground
- lift your heels off of the ground
- press up onto your toes
- contract your calves
- lower your heels to the ground again with control 
- complete 4 reps with toes out, 4 reps with toes forward, 4 reps with toes in

3 Way Barbell Calf Raise

Time: 40 seconds total 
*20 seconds each side
Tempo: steady 

Set Up: 
- grip a dumbbell/kettlebell in each hand
- keep one arm extended down by your side, locked in place
- bend your other arm and position the weight in the front racked position on one side, elbow pointing forward
- start with feet together
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a tall torso, neutral head, neck, and spine

Execution: 
- keep a steady pace and walk forward holding the weight in place
- control the tension through your core, hold a strong brace
- halfway through switch sides 
- keep chest upright and facing forward

Contralateral Front Racked Farmers Carry

Rep Range: 4-8R
Tempo; steady 
Modification: forearm supported straight leg raise, or lying straight leg raise 

Set Up: 
- grip the pull up bar with each hand, pronated grip, shoulder width apart
- allow your body to hang down from the bar fully extended
- think about breaking the bar in half, point your armpits forward, contract your lats
- tuck your chin, keep your gaze forward
- point your toes, position them slightly in front of your torso- hollow position 
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- keep your legs straight 
- lift your legs forward and straight up so your toes tap the bar overhead
- contract your core
- lower your legs towards the ground again with control 
- control the movement, fight the swing
- keep a tight grip on the bar

Hanging Toes to Bar

Compound Set

8/9 Gutes, Calves, Core

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

Jennifer

6/16 Quads, Glutes

Audry

Jessica

6/15 Shoulders, Arms

Really loved the trap bar grip on the stiff legs, hit soooo right ❤️‍🔥

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

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

JulieAnn

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)

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!

8/9 Gutes, Calves, Core

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