Name: Playbook - Sam Sweeney - 1/17 Quads, Calves, Adductors [CHALLENGE WK 3/DAY 1]
Uploaded: 2026-06-17T00:04:48.192Z
Duration: 60 min
Description: 1/17 Quads, Calves, Adductors [CHALLENGE WK 3/DAY 1]

Anna Claire

Tracy

Kate

Kara

Ridiculous and tough!! Absolutely loved it!!!!❤️❤️❤️❤️

Donalee

Petra

Cristina

Victoria

Freaking dead. A week behind, thanks Covid. Feels good to be back in it. Legs were shaking before I even started the weighted wall sit. Ugh.

Celeste Davis

I could do those volume sets all day, every day 😍 Definitely one of my forever favorite training methods! That last compound set with iso holds and drop sets was a great way to end a🔥🔥🔥 workout!

Megan

Kristen

Quetzali 

Kayleigh

Katie

Your workouts make leg day fun! Thank you!!

Jean

This workout was EVERYTHING! Feeling like superwoman❤️

Caitlin Sparks

Melissa

One of my absolute favorite workouts. Challenging all the way to the very end. Really made me work all the muscles!

Jordan

Allie Green

Took an hour and a half, just kind of a long time for a lift sesh and that doesn't even count warm-up. I LOVE  these workouts but I find it hard to make the time! Or I'm just late for things :)

Emilie

Mayte

Kristy Conger

Lucy

Mattie

Molly

Brianna

Cynthia Bartek

Love your programming so freaking much. Client for life, please don’t stop training us!

Veronica

Ashley

Boone

Those lunges got me today. Great workout.

Loved this one. Two times I prematurely set up for the weighted wall sit just to  discover there was more 😵 (though I think I was unconsciously just trying to get the wall sit portion over with 😂😂)

Sini

Marcyna

Jessica

Quad death🔥🔥🔥🙌🏼🙌🏼🙌🏼

Erin Alvear

Timi Jo

Natalie Babik

Leg day used to my favorite 😂 … love now even more—especially when I can do more than I realized  these legs could tackle.
Burnout challenge compete- 1:55s 🔥

Alli

Quad days are my least favorite, but you have a way of keeping it interesting and motivating.

Lauren

Just thank you Sam and Noel for always getting me hyped up at the gym! Todays workout was on point and I can’t wait to see what else is in store for us 😊 also enjoy your Snowboarding Trip In Colorado!!

Beat my last weighted wall sit time! 🔥

Sidney

Jane

Alicia

Definitely waddled out of the gym tonight…and it wasn’t because of the icy pavement 🦆😅

Lindsey

Begonia

Love the variation! Sweat was dripping and the pump was so good!

Marissa

[challenge week 3, day 1]

Happy Monday!

1/17 Training Day Overview:

Warm Up: foam roll, 10 mins steady state cardio. 

1. Front Squat: 4S/6-8R [1-2 warm up sets]

2. Leg Press: 20R, 15R, 12R, 8R, 5R 

Compound Set: 
3. Bulgarian Split Squats [dumbbells at shoulders]: 3S/6-8R each side [full pause at bottom and top of rep]
4. 2 up, 1 down Leg Extensions: 3S/8-10R each side 

Compound Set: 
5. Cable Goblet Squat: 3S/10-12R 
6. Seated Calf Raise: 3S/10R [3 second pause at the top of each rep] + 10R [steady tempo]

Compound Set: 
7. Standing Cable Adduction [internal rotation]: 2S/1 minute [30 seconds steady reps + 30 seconds iso hold]
8. Walking Lunges: 2S/10R drop 10R drop 10R [triple drop set, every set]

Burnout Challenge: Weighted Wall Sit: 1S/Failure [check back to week 1 for your time to beat. Track your time, we will revisit]

Warm Up Sets: 1-2S
Rep Range: 6-8R
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 Count: 
Set 1: 20R
Set 2: 15R
Set 3: 12R
Set 4: 8R
Set 5: 5R
Tempo: steady 
Modification: dumbbell/barbell/trap bar deadlifts. 

- position yourself in the leg press machine so your back is pressed into the pad of the machine. 
- position your feet mid platform and hip width or slightly inside hip width. [tripod feet]
- grip the handles and pull yourself into the seat as you un-rack the weight. 
- keep the knees in line with the toes as you bend the legs and lower the platform. 
- lower the weight until your legs reach 90 degrees or just below [depending on your strength and mobility] 
- drive your feet through the platform and  press the weight up until the legs are extended 
- do not lock out at the top of the rep, keep a soft bend in the knees.

Leg Press [feet mid platform, hip width]

Rep Range: 6-8R each side 
Tempo: full pause at the top and bottom of each rep. 
Modification: no weight or stationary lunges. 

**you can use a flat bench just as easily if you do not have a BSS available. 

- grip a dumbbell in each hand and position them at your shoulders so your elbows are pointing forward. 
- elevate one foot on a flat bench or bss stand. 
- step the other foot forward 1-2 steps. 
- plant the front foot flat on the ground. 
- keep the torso upright and core braced. 
- as you lower, bend the front leg and push the knee towards the toes. [keeping heel on the ground]
- lower until you reach a full stretch in your front quad. [90 degrees or just below]
- pause at the bottom of the rep
- drive the front foot through the floor and press up and “back” as you return to the standing position. 
- pause at the top of the rep.

Bulgarian Split Squat [dumbbells at shoulders]

Rep Range: 8-10R each side 
Tempo: 2 second eccentric
Modification: dumbbell leg extensions [20R]

- position yourself in the leg extension machine so your back is pressed into the pad of the machine and the crease of your legs is in line with the edge of the bench. 
- pull yourself into the seat using the handles or by gripping the bottom of the seat. 
- flex the ankles and use both legs to extend the legs 
- contract the quads and drop one leg at the top of the rep.
-  use a 2 second eccentric to lower the weight with 1 leg. 
- complete 8-10R each side.

2 up, 1 down Leg Extensions

Compound Set

Rep Range: 10-12R
Tempo: steady
Modification: dumbbell goblet squat

- position the cable machine low, attach the V grip attachment. 
- stand about a foot from the cable [you should be standing close enough that the cable is being pulled straight up]
- get into a hip width stance. 
- grip the V bar with a goblet hold at your chest
- keep the chest upright 
- knees and hips should break at the same time as you lower into a squat [90 degrees or below]
- press your feet through the ground as you return to a standing position
- keep your spine neutral and knees in line with the toes throughout each rep.

Cable Goblet Squat

Rep Range: 10R + 10R
Tempo: 3 second hold at the top of each rep on the first 10R, steady tempo on last 10R
Modification: standing calf raises or seated with plate resting on quads. 

- sit on the calf raise machine so the pad is pressing into your 	quads and your legs are bent at 90 
- drop the heels and plant the balls of your feet on the platform 
- drive the balls of your feet through the platform and raise the heels 
- contract the calves
- lower your heels down until you reach a full stretch in the calves. 
- hold for 3 seconds at the top of the rep on the first 10R
- on the last 10R use a steady tempo.

Seated Calf Raise

Time: 60 seconds total [30 seconds steady adductions, 30 second hold]
Tempo: steady, iso hold
Modification: banded single leg Adductions [same set up, just with band] adduction machine, copenhagen adductions/plank, 

- use the dip belt to attach to the cable. 
- position the cable machine so it is in line with your hips 
- stand facing 90 degrees from the cable
- loop the belt around the leg closest to the cable
- slide the belt up, just below the knee
- step out until you are able to hold the opposite side of the cable machine or simply stabilize without holding on. 
- raise the leg until the knee is bent at 90 degrees, belt hooked just below the knee
- flex the ankle with toes pointing forward and hold this position 
- keep the hips square as you allow the cable to pull your leg out, towards the cable 
- adduct the cable and rotate the leg until the knee and toes are pointing forward again. 
- continue steady reps for 30 seconds
- iso hold in the Adduction position for the final 30 seconds

Single Leg Cable Adductions [internal rotations]

Rep Count: 10R drop 10R drop 10R [30 reps total]
Tempo: steady
Modification: no weight [30R total]

- stand with feet together, dumbbell in each hand down by your sides. 
- depress the scapula and activate the lats to pin the dumbbells by your sides to keep them from swinging. 
- step one foot forward, plant the foot
- bend the front and back knees and lower into a lunge. 
- lower until you reach a 90 degree bend in the leg
- press through the front foot and bring your back foot up to meet the front foot as you stand. 
- alternate legs as you lunge forward.

Walking Lunges [triple drop set, every set]

Time: failure
Tempo: iso hold
Modification: no weight, keep hips above parallel. 

[look back at your time from week 1 before beginning. This will tell you your goal to surpass for the day. Track your time today, we will revisit.]

- press your back into the wall
- bend the knees and slide down until the legs are bent at 90 degrees or just below. 
- place weight plate on your quads. 
- drive feet through the ground and press your back into the wall 
- extend your arms or place them on the wall by your sides. 
- hold until failure

Burnout Challenge: [Weighted] Wall Sit

1/17 Quads, Calves, Adductors [CHALLENGE WK 3/DAY 1]

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

Porchia

Jennifer

6/16 Quads, Glutes

Audry

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!

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

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 💀🫠

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!!!

1/17 Quads, Calves, Adductors [CHALLENGE WK 3/DAY 1]

Community

More workouts from Sam Sweeney