Name: Playbook - Brandon Cline - Quads, Hamstrings, Glutes (Week 3 Day 4)
Uploaded: 2023-02-13T21:47:40.407Z
Duration: 80 min
Description: Quads, Hamstrings, Glutes (Week 3 Day 4)

Brian Naughton

This will be a tough one. Get your hydration and calories in today before this lift!

- Sets 1-5 rest 2 minutes between sets 
- Sets 6-10 are all drop sets
Keep it going! Sets 6-10 took me about 8 minutes total. Rest pause if you need to, but get all of that volume in. This is a killer set with a lot of volume

Leg Press (feet high and wide)

Place your feet outside of shoulder width stance, you’re going to feel this like crazy in your upper glutes

Hip Thrust (wide stance)

- Place one foot up onto the box and push through your heel to stand up
- On the decent bring you opposite leg back and get a good stretch in your glutes and hamstrings
- Bring the opposite leg up
- Drive up and through your entire thigh

Step-ups (long stride)

Leg Press (feet low and close)

Goblet Squat (feet close heels raised)

Quads, Hamstrings, Glutes (Week 3 Day 4)

Ross

Back, Rear Delts, Calves (Week 1 Day 1)

Hey dawg… this workout definitely makes you question how badly you want to be a savage.

Chest, Shoulders, Abs (Week 1 Day 2)

Quads, Adductors (Week 1 Day 3)

These workouts are meant for people who got cheated on or are training to avenge a murder…

Back, Calves (Week 1 Day 4)

Harrison

Biceps, Triceps, Forearms (Week 1 Day 5)

Hamstrings, Glutes, Calves (Week 1 Day 6 + 7 Rest)

Back, Rear Delts, Abs (Week 2 Day 1)

Jordan

Chest, Shoulders, Calves (Week 2 Day 2)

Don’t expect to be productive after this workout. This workout is not for beginners lol

Quads, Adductors, Abs (Week 2 Day 3)

Back, Rear Delts, Calves (Week 2 Day 4)

Biceps, Triceps, Forearms (Week 2, Day 5)

Hamstrings, Glutes, Calves (Week 2 Day 6 + 7 Rest)

Quads, Hamstrings, Calves (Week 3 Day 1)

Chest, Abs (Week 3 Day 2)

This plan has made me fall in love with the gym again!

Back (lat focus), Calves (Week 3 Day 3)

Shoulders (Week 3 Day 5)

Biceps, Triceps (Week 3 Day 6 + 7 Rest)

Quads, Hamstrings, Glutes, Abs (Week 4 Day 1)

Chest, Calves (Week 4 Day 2)

Back - trap focus, Abs (Week 4 Day 3)

Quads, Hamstrings, Glutes (Week 4 Day 4)

Shoulders, Calves (Week 4 Day 5)

Biceps, Triceps (Week 4 Day 6 + 7 Rest)

Chest, Abs (Week 5 Day 1)

Hamstrings, Glutes (Week 5 Day 2)

Back, Calves (Week 5 Day 3)

Chest, Biceps (Week 5 Day 4)

Quads, Abs (Week 5 Day 5)

Quads, Hamstrings, Glutes (Week 3 Day 4)

Community

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