Name: Playbook - Sam Sweeney - 1/1 Quads, Glutes, Calves
Uploaded: 2026-06-17T00:04:41.228Z
Duration: 75 min
Description: 1/1 Quads, Glutes, Calves

Sarah

So many cool cable split squat variations this split!

Megan

Audry

Nyakeh

Jessie

Cori

Chelsea

Ok kinda behind this week. But that’s ok! Got this workout in today and dang it felt so good. Love Cossack squats 😍

Molly

My first workout of 2026 🙌🏼 🎊 🎆 🎉

Mia Arrowsmith

Marta

I am 3 1/2 months post-op after ACL reconstruction and this was my first leg workout since surgery! I had to modify many of the exercises, but it was still a great workout

Amanda

Happy new year 🎆 
Great way to start this year off with a bang!

Deja

New year, same letsgetbiggggg goals 💪🏽 🔥 💥

Tiffany

Ashley Guthery

Lorena

Summer

Steph

Regina

Jennifer

Porchia

Meaghan

Kimberly R

Corrine

Annie

Alexandra

I am so thankful! This one really showed me the strength I have gained.

Kaity

Kimmy

Happy New Year! Thanks for providing us with these amazing workouts that get us stronger! Here's to another year of chasing goals! 💗💪🏼🦵👊

Kristin

Jamie

Happy Thursday! Happy New Year!
 
Week 5 of 6 [week 6 deload] 

Pre Training Mobility and Warm Up: Please use the warm up 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]. 

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

Quads, Glutes, Calves: 

Mobility/Activation: 
a. Bench Supported Falling Tower: 2S/5R 
b. Half Kneel [Weighted] Dorsiflexion: 2S/10R each side

Strength: 
1a. Pre Exhaust: Leg Extensions: 2S/20R 
1b. Pre Exhaust: Wide Stance Goblet Squat: 2S/20R

2. Primary: Narrow Stance Hack Squat: 3S/6-8R 

3. Secondary: Smith Machine Step Ups: 3S/8-10R each side

4. Cable Ballerina Bulgarian Split Squats: 2S/8-12R each side 

5a. Goblet Cossack Squat: 3S/12-20R total [3 second eccentric]
5b. Single Leg Seated Calf Raise: 3S/6-8R each side [2 second pause at the top] 

6. Sumo Smith Machine Squats: 2S/10R full reps + 10R partial reps [from bottom]

1/1 Training Day Overview

Rep Count: 5R
Tempo: 2-3 second eccentric
Modification: sit closer to the bench

Target: quads

Bench Supported Falling Tower

Rep Range: 10R each side
Tempo: 3 second pause at the top each rep 
Modification: no weight and/or choose to do this facing a wall- push your knee to the wall

Target: ankle mobility

Half Kneel [weighted] Ankle Dorsiflexion

Mobility and Activation

Rep Count: 20R
Tempo: steady 
Modification: dumbbell leg extensions, or banded sissy stance leg extensions, or spanish squats

Target muscle group: quads

Set Up: 
- position yourself on the leg extension machine so that the edge of the seat lines up with the crease of your legs
- press your entire back into the back pad 
- grip the handles or bottom of the seat and pull yourself into the seat 
- squeeze your glutes, pull belly button to spine, drive your ribs down, and brace 
- tuck your chin 

Execution:
- flex your ankles 
- extend your legs forward and lift the weight
- when you reach full extension, legs straight, contract your quads
- bend your knees and lower the pad with control
- keep your glutes glued to the seat
- if you are feeling this in your knees, the weight you are using is likely too heavy or the positioning may be off

Machine Leg Extensions

Rep Count: 20R
Tempo: steady 

Target muscle groups: quads, glutes

Set Up: 
- grip a dumbbell in both hands, goblet hold
- bend your arms, tuck your elbows by your sides, hold the dumbbell at your chest
- get into a wider than hip width stance, toes forward
- squeeze your glutes, set a neutral pelvis position, and brace
- keep chest upright and facing forward

Execution: 
- push your hips back
- bend your legs and keep knees following your toes
- lower into a squat position, 90 degree bend in your legs or slightly below
- extend your legs, drive your hips in, press up into the standing position
- contract your glutes at the top of the rep
- hold tension in your quads throughout each rep

Wide Stance Goblet Squat

Pre Exhaust Set

Rep Count: 6-8R 
Tempo; steady 
Modification: barbell front squat, heels elevated barbell back squat, or landmine hack squat

Target muscle group: quads 

Set Up: 
- position yourself in the leg press machine, press your traps up into the pads, press your back into the pad
- position your feet in a narrow stance, middle of the platform
- squeeze your glutes, set a neutral pelvis position, and brace
- grip the handles on either side, squeeze your elbows in close by your sides

Execution: 
- bend your legs, allow your knees to travel forward, keep heels planted 
- lower into a full squat position, at least 90 degree bend in your legs
- extend your legs and press up into the standing position again 
- contract your quads

Narrow Stance Hack Squat

Rep Range: 8-10R each side
Tempo: steady
Modification: barbell or dumbbell step ups

Target muscle group: glutes, quads

Set Up: 
- position a flat bench in the center of the smith machine, under the bar
- position the bar high 
- step your feet on top of the flat bench 
- rack the bar across your back, grip the bar on either side and pull the bar into your back
- squeeze your glutes, set a neutral pelvis position, and brace
- allow one foot to hang off of the side of the flat bench 

Execution: 
- push your hips back, lean your torso forward slightly
- bend your top leg and lower your other foot to the ground next to the bench [behind your front foot]
- lightly touch your foot to the ground
- drive through your top foot, extend your leg, and drive your hips in
- raise your torso and press into the upright position again 
- keep your free foot hanging off the side of the bench at the top of the rep
- contract your glutes

Smith Machine Step Ups

Rep Count: 8-12R each side
Tempo: steady
Modification: hold a dumbbell low in place of cable or sub for standard bulgarian split squats [with or without rotation] cable or dumbbell 

Target muscle group: adductors, quads

Set Up: 
- position a flat bench in front of one side of the cable, ~5 steps away 
- attach a single arm handle to one side and position it low
- step in front of the cable facing 90 degrees from the handle
- grip the handle with the hand furthest from the cable, allow your arm to extend down and across your torso towards the cable
- step away from the cable until your legs are next to the flat bench 
- bend your leg closest to the bench and position your knee/foot on top of the flat bench 
- step your other foot 1 step away from the bench, toes pointed slightly out 
- squeeze your glutes, set a neutral pelvis position, and brace
- keep torso upright and pointing forward

Execution: 
- bend your front leg, drive your knee over your toes
- stretch through your adductors of your other leg and shift towards your working leg
- lower to at least a 90 degree bend in your working leg
- extend your leg, drive your knee back and press up into the start position 
- keep torso facing 90 degrees from the cable

Cable Ballerina Bulgarian Split Squats

Rep Range: 12-20R total 
Tempo: 3 second eccentric 
Modification: no weight, or shifting/step out side lunges

Target muscle group: quads, glutes, adductors

Set Up:
- hold a single dumbbell in both hands, goblet hold
- hold the dumbbell at your chest, tuck your elbows by your sides
- get into a wide stance, toes pointing slightly out
- squeeze your glutes, set a neutral pelvis position, and brace
- keep chest upright and facing forward

Execution: 
- bend one leg, drive your knee over your toes
- shift your hips/torso towards your working side
- keep your other leg straight, drive your heel into the ground, toes up 
- lower into a full squat position on one side [as low as you are able or at least 90 degree bend in your working leg]
- press up into a partial rep position, keep tension in your quads, and adductors
- shift your torso to the center and over to the other side
- bend your leg, drive your knee over your toes, and sink into your squat position with your other leg straight, heel down/toes up

Goblet Hold Cossack Squat

Rep Range: 6-8R each side  
Tempo: 2 second pause at the top of each rep 
Modification: seated with plate resting on legs, elevate ball of your foot on plate and allow heel to hang off towards the ground, or choose any calf raise machine

Target muscle group: calves

Set Up: 
- sit on the calf raise seat
- plant one foot on the platform, allow your heel to hang off towards the ground
- grip the handles and tuck your chin
- rest your other foot lightly on the ground

Execution: 
- drive the ball of your foot into the platform 
- raise your heel away from the ground and into full extension
- contract your calf
- lower your heel towards the ground again
- keep your toes/the ball of your foot glued to the platform

Single Leg Seated Machine Calf Raise

Compound Set

Rep Count: 10R full reps + 5-10R partial reps [from bottom]
Tempo: steady
Modification: barbell smith machine squats

Target muscle group: glutes, quads, adductors

Set Up: 
- rack the smith machine bar across your back
- grip the bar on either side of your shoulders, drive your elbows down and pull the bar into your back 
- get into a wide, sumo stance, toes pointing slightly out
- squeeze your glutes, set a neutral pelvis position, and brace
- keep chest upright and facing forward

Execution: 
- push your hips back and bend your knees
- keep knees following in line with the angle of your toes, over your heels
- lower into a squat position [~90 degree bend in your legs] 
- drive your hips in, extend your legs, and press up into the standing position again 
- contract your glutes at the top of the rep

Sumo Smith Machine Squats

1/1 Quads, Glutes, Calves

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

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

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

JulieAnn

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!

1/1 Quads, Glutes, Calves

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