Name: Playbook - Sam Sweeney - 1/10 Quads, Adductors, Calves
Uploaded: 2026-06-17T00:04:48.223Z
Duration: 60 min
Description: 1/10 Quads, Adductors, Calves

Tascha

Modified with heavy dumbells at home and still dying.

Katie

Wendy

Soona

This workout was awesome! Can’t feel my quads😂

Allie Caruso

Andrea

Amber

Ready to not use my legs for the rest of the day haha! Great workout

Leah

Am I supposed to be able to walk after this?

Whitney

Emily

Cristina

Carmen

This was the toughest!! More tough than last weeks! 
And Sam, why 5 rounds, why? 😫 you to this routine I was cool with the 5 and 4 rounds but this routine creeped up on me for real!

Diana

Victoria

Might be my favorite leg day yet! Usually, I have one or two favorite exercises, but today I loved every single thing 💕 Feeling exceptionally strong and motivated today 💪

Megan

That compound set with heel elevated lunges and SL presses! Phew! 🥵

Kelly

Very tough after being off for two weeks sick! 😜😍

Donalee

Rowena

Nicole

Katelyn

Heather Watson

Kristy Conger

I’ve never loved/hated Cossack so much!! 😭🔥

I completed this at home with some modifications given. Holy crap.. that was good🤤

Christina

Good workout! Not too sure how I feel about it yet. Felt like I was struggling a bit today.

DeAnna

Boone

If you need me I’ll be dragging myself (literally) out of the gym

Sammi

jennifer Lewis

This was getting me to my edge.... did not think I was going to be able to finish. BUT took some breaks & completed the workout

Michelle

And now to make it up the stairs without doing a faceplant! Killer!

Susan

Natasha

Wow!! What an incredible workout. Didn’t think I’d be able to finish the entire thing but was able to push through. This workout took both mental and physical toughness!

Taylor Pedmo

Miranda

Está app es lo mejor que e encontrado me encantan todos los workouts antes siempre me aburría con los mismos ejercicios. De verdad estoy súper contenta 😁

Marlene

Jean

Kyliegh

I can do hard things. Baby steps. I can do hard things. Baby steps. I can do hard things. Baby steps. 

My mantra today while trying not to give up. Work out complete!

Freaking awesome work out!! Thanks so much Sam and Noel! 💜

Elianna

I always wondered how Sam built such defined legs. In the middle of my set, as involuntary tears ran down my face, I realized WORKOUTS LIKE THIS IS WHY! Wow. Parts of my body that I didn’t know existed hurt!

Erin Alvear

That front heel elevated lunge and single leg press combo😅🔥

Brittney

Amazing! Loved every minute of it. Complete dead by weights 😂👏

Marthine

Chris

I think my thighs just might slide off my body 😅😅

Sharon Otasowie

Savanah

This workout was a killer, I cried like a baby from start to finish

Ann-Marie

Challenge Week 2/Day 1

Happy Monday! 

1/10 Training Day Overview:

Suggested Accessory Equipment: 10-20 degree wedge

Warm Up: Foam Roll, 10-15 mins steady state stair stepper

1. Front Squat: 3S/8-10R + drop set on the last set [1-2 warm up sets]

Compound Set:
2. Hack Squat: 5S/6-8R [3 second eccentric]
3. Dumbbell Leg Extensions: 5S/30 seconds

Compound Set:
4. Stationary Heel Elevated: 4S/6-8R drop set 8-10R each side [2 sec eccentric on first 6-8R]
5. Single Leg Press: 4S/8-10R each side 

Compound Set:
6. Step Out Double Cossack Squat [Front Racked]: 3S/6-8R each side 
7. Deficit Dumbbell Calf Raise: 30R 

Burnout Challenge: Goblet Squat: 1S/Failure [Keep Track of Reps]

*Video shows 2nd set **
Rep Range: 8-10R + dropset on your last set
**drop the weight by 20-50% on your last working set. Perform as many reps as you can with good form [cease reps before form falls]. Leave ~2 reps in the tank**
Tempo: Power
Modifications: Goblet Squat or Hack Squat [whichever modification you use, be consistent with your choice over the next 8 weeks so you are able to track your progress.]

**You may choose to use a “catch grip” [a clean grip] or a crossed armed grip on your front squats [you may also use straps to hold the barbell in place in you lack wrist mobility/strength**]

- set up the barbell on the rack so it is slightly below shoulder height. 
- grip the barbell just outside of shoulder width [thumbs wrapped over the bar] and connect the barbell to the front delts, high chest [below the collarbone]
- rotate the elbows up until palms are facing up and elbows are pointing forward, pin the arms here to create a stable shelf for the bar to rest on. 
- tuck the chin and pull the bar into your high chest/neck, this will help secure the barbell in place. 
- stand and lift the barbell off the rack and step back ~3 steps. 
- take a hip width or just outside of hip width stance, toes forward or just slightly out [this will depend on your personal body mechanics and mobility]. 
- use a tripod foot [cement the base of big toes, little toes, and heel to the ground]
- take a big, diaphragmatic breathe in, hold the brace in your core, and lower into a squat position [90 degrees or below]. 
- keep the chest upright and facing forward. 
- drive your feet through the ground and stay upright as you press up into a standing position. 
- knees should stay in line with the toes and chest should stay upright throughout.

Front Squat

Rep Range: 6-8R 
Tempo: 3 second slow negative
Modification: leg press, or narrow stance back squat, or dumbbell/kb/trap bar deadlift. 

- set up in the hack squat machine so your back is pressed against the back of the pad and your traps are pushing up into the shoulder pads 
- keep head/neck/spine neutral 
- take a slightly inside hip width stance, mid to low placement on the platform. 
- connect the base of your big toes, little toes, and heels to the platform [tripod foot]
- grip the handles tight as you un-rack the machine. 
- pull the handles in and pin the elbows in tight to your side. 
- use a 3 second eccentric to lower into a squat [90 degrees or below]. 
- as soon as you reach a full squat, drive your feet through the platform and press into a standing position. 
- knees should stay in line with the toes throughout each rep.

Hack Squat

Time: 30 seconds
Tempo: Steady
Modification: leg extension machine

- sit on the edge of a flat bench or box so your knees are hanging off the bench. 
- grip the bottom of the bench tight and pull yourself into the seat. 
- pinch a dumbbell between both feet and hold it there. 
- raise the knees just slightly and brace your core to help keep the chest upright. 
- keep the ankles flexed as you extend the dumbbell up with both legs. 
- when your legs reach full extension, contract the quads at the top of the rep
- lower with control. 
- repeat for 30 seconds.

Dumbbell Leg Extensions

Compound Set

Rep Range: 6-8R drop bodyweight 8-10R
Tempo: 2 second eccentric on first 6-8R, steady tempo on drop set 8-10R. 
Modification: no heel elevation. 

*elevate the front heel on plate if needed.  

- grip a dumbbell in each hand and hold them down by your sides. 
- position the heel of the front leg up on a wedge or plate. 
*elevating the heel will allow for greater knee flexion in the front leg [the knee driving towards/past the toe], making the movement more quad dominant. 
- bring your back leg back 1-2 steps and plant the toes/ball of your foot on the ground. 
- keep the spine neutral and lean the torso  forward just slightly
- bend the front leg and push the knee towards the toes as you lower 
- bring the back leg to bend as you lower. 
- we you reach full knee flexion, press through the front foot and drive yourself back up to the start position. 

- complete 6-8R using a 2 second eccentric, immediately drop weight and complete 8-10R bodyweight with a steady tempo. Complete all reps/drop set on one leg before moving to the other leg.

Front Heel Elevated Stationary Lunge

Rep Range: 8-10R 
Tempo: Steady
Modification: single leg box squat [hold kb or db at your chest]


- position yourself in the leg press machine so your back in pressed against the pad. 
- position one foot low/mid on the platform. 
- grab the handles on each side and un-rack the weight. 
- use the handles to pull yourself into the seat. 
- keep your entire foot connected to the platform as you bend the knee and lower the weight towards you. 
- lower until you reach 90 degrees or just below. 
- drive your foot through the platform and extend the leg. 
- do not lock out at the top of each rep, keep a “soft bend” in the knee. 
- knee should stay in line with the toes throughout each rep.

Single Leg Press

Rep Range: 6-8R [2 squats=1R] each side
Tempo: Steady
Modification: standard or unweighted cossack squat or step out side lunges (no weight)

- grip a dumbbell in each hand and position them at your shoulders, elbows pointing forward
- begin standing with feet together
- pivot as you step one foot out so you are facing 180 degrees from your start position. 
- plant the foot so your toes are facing forward or slightly out and push the hips back as you lower into a squat position.
- extend the non stepping leg and drive the base of the heel into the ground so the toes are pointing up towards the ceiling as you lower.
- bring the hips in as you straighten the working leg.
- complete 2R cossack squats before bringing the back foot in to meet the front
- finish the rep facing in the same direction you started. 
- complete 6-8 full reps [2r cossack squats= 1 full rep] before moving to the other side

Step Out Double Cossack Squat [Front Racked]

Rep Count: 30R
Tempo: Steady
Modification: no weight, or seated calf raises. 

- use a plate or box that is 2-3” high. 
- grip dumbbells in each hand and pin them by your sides. 
- step onto the plate with both feet, close stance
- allow the heels to hang off the plate and extend down to the ground. 
- keep the legs straight. 
- drive through the balls of your feet as you press up onto your toes. 
- flex the calves
- lower heels back to the ground with control .

Standing Dumbbell Deficit Calf Raises

Reps: to Failure
Tempo: Steady
Modifications: Air squat

** Choose a weight you know you are able to complete at least 10 reps with- go on the heavier side rather than lighter. 

*Failure= complete as many reps as you can with good form. 

[Keep track of how many reps you are able to complete before hitting failure, leave no reps in the tank]

- grip a dumbbell with a goblet hold in both hands. 
- take a hip width stance or slightly outside 
- keep the chest upright and facing forward and lock in a neutral spine as you lower into a squat position. 
- lower to ~90 or just below
- drive your feet through the floor as you press into a standing position. 
- knees should stay in line with the toes throughout each rep. 
- complete as many reps as you can with good form.

Burnout Challenge: Goblet Squat

1/10 Quads, Adductors, Calves

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

Porchia

Jennifer

6/16 Quads, Glutes

Audry

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 ♾️

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!

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

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!!

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)

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!!!

1/10 Quads, Adductors, Calves

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