Name: Playbook - Sam Sweeney - 1/20 Quads, Glutes, Calves [CH WK3/D1]
Uploaded: 2026-06-17T00:04:43.052Z
Duration: 75 min
Description: 1/20 Quads, Glutes, Calves [CH WK3/D1]

the superset turned me off from finishing the rest of the workout

LaQuanda Jones

Carmen

Lizzy Davenport

Draggin myself across the floor on my knees 😫

shelly 

Such creative variations! Always keeping it fun and fierce ❤️‍🔥

Megan

Holy crap 😲 i died on the sissy/calf superset….but to follow that with wall sits?! 💪🏻🥵🤯🤢

Stephanie

Katie

Love/hate relationship with leg day ❤️🤢

Katrina

No way that 3 phase sissy was happening!!! 😵‍💫

Michelle 

Marla

Corrine

Sandra

Becky

Allie

Kate

Rosa

I hit one of my goals today. I also know where I can improve. Thank you for today. 👊🏽🔥

April

Amanda

Noemi

Those high low wall sits alternating every 15 seconds are no joke!

Erin

Wow! Was not prepared for the time increase in the cardio portion

Taylor

Lorena

Ashlyn

laura

Barbi

LOVE this new split- feel my quads growing 💪🦵🍗

Chandra mae

Keri

Love starting the week off with a lower body day!!

I can see this getting me summer ready thank you ☺️ 
Getting stronger everyday 💪🏼🦵

Joanne Nichols

Daryl

Sam V

The up and down wall sit took me out 🥵🔥

Emily

Bree

I felt so strong today!! or squat for 10 reps . Superset followed by wall sit’s was killer

Marta

Just when I think they can’t get any tougher 😜🥵

Jenn

Eleah

Loving this split - it’s a great way to start the week.

Lexi

Elaine Rondon

Failed on the high to low wall sits banded! Whew!

Kristin

Ruby Smith

Happy Monday! 

Week 3 of 6 

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.

Quads, Glutes, Calves: 

Primer Compound Set: 
1a. Paused Machine Leg Extensions: 3S/5R w/ 5 second hold at the top of each rep 
1b. Slow Eccentric Goblet Squat: 3S/5R w/ 5 second slow eccentric 

2. Barbell Back Squat: 4S/6-10R 

3. Landmine Curtsy Lunge w/ Knee Drive: 3S/8-12R each side

4a. Dumbbell Weighted 3 Phase Sissy Squat: 4S/21R variation
4b. Toes Elevated 1 1/4R Standing Calf Raise: 4S/12-15R 

5. High to Low Wall Sit Hold (band optional): 3S/90 seconds (alternate 15 seconds high, 15 seconds low)

Optional Extra Credit Challenge: Metabolic AMRAP Finisher: 4 minutes amrap [as many rounds as possible]
6a. Farmers Carry: 20 seconds
6b. Box Hops: 5R

1/20 Training Day Overview

Rep Count: 5R
Tempo: 5 second hold at the top of each rep 
Home Modification: dumbbell or banded leg extensions

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, contract your quad
-, bend your knees again 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

Paused Machine Leg Extensions

Rep Count: 5R 
Tempo: 5 second eccentric 

Target Muscle Group: quads, glutes

Set Up: 
- hold one dumbbell in both hands
- hold the dumbbell at your chest level, squeeze your elbows in by your sides
- contract your lats and hold tension to support the weight of the dumbbell
- get into a slightly wider than hip width stance, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine 
- keep a tall and upright torso

Execution: 
- push your hips back
- bend your knees and allow them to follow in the direction of your toes
- lower into a full squat position, at least 90 degrees or below- full ROM for you
- drive your feet into the ground
- extend your legs and drive your hips in
- press up into the standing position again 
- contract your glutes and quads at the top of the rep 
- keep knees in line with toes, do not let them cave as you press

Slow Eccentric Goblet Squat

Primer Compound Set

Rep Range: 6-10R
Tempo: steady, power
Modification: dumbbell squat 

Target Muscle Groups: quads, glutes [please note; this is a compound movement so you will be utilizing multiple muscle groups at once]

Set Up: 
- position the bar at an appropriate height for you to set up underneath. [~shoulder level or just below]
- step in front of the bar, grip the bar just outside shoulder width (grip will depend on your personal mobility)
- wrap your thumbs over or under the bar, use a tight, death grip 
- retract your scapula and squeeze them together as you pull yourself underneath the bar 
- position the bar on your high, mid, or low back [whichever is more optimal for you]
- step your feet under the bar
- activate your lats by pulling the bar into your traps
- squeeze your glutes, pull belly button to spine, and brace
- stand up as you lift the barbell off the rack
*elbows should be as close to vertical, under the bar as possible- watch for them flaring out
- take ~3 steps back, get into your squat stance [toes forward or slightly out]
 *stance should be wider than hip width OR adjust to whatever is most optimal for you to achieve the best quality reps
- think about having a “tripod grip” on the ground with your feet (big toe, little toe, heel gripping the ground)

Execution: 
- take a big, 3D bracing breath and hold the brace in your core
- push your hips back, bend your knees and allow them to follow in the direction of your toes
- lower into a full range of motion squat [hip crease in line with or slightly below your knees]
- drive your feet through the ground and press up
- snap your hips in and return to the upright and standing position
- exhale at the top of the rep and reset your breath
- chest should be upright and facing forward throughout each rep
- keep your knees in line with your toes
- the bar should travel in a straight line up and down as you lower and stand

Barbell Back Squat

Rep Range: 8-12R each side
Tempo: steady 
Modification: goblet hold dumbbell curtsy lunge

Target Muscle Groups: glutes

Set Up: 
*if you do not have access to a landmine attachment, position one end of your barbell in the corner of a rack or room. Pad the bar with a towel if needed. 
- position one end of the barbell in the landmine attachment or corner
- step to the free end of the bar, load the bar with appropriate weight
- stand behind the end of the bar, facing 90 degrees away
- lift the bar, bend your arms and hold the bar at your chest
- squeeze the bar close to your chest, tuck your elbows by your sides
- lean your shoulder closest the bar into your plate, your body should lean into the bar at an angle
- squeeze your glutes, pull belly button to spine, and set your brace
- plant your outside foot, furthest from the bar, on the ground, grip the ground with your toes
- keep a neutral head, neck, and spine 

Execution: 
- keep your torso leaning into the bar
- lift your foot closest to the bar off of the ground
- step back and to the outside of your planted foot
- plant the ball of your foot on the ground
- push your hips back, lean your torso forward slightly 
- bend your front and back knee
- lower into a curtsy position, full stretch through your outer glute
- lift your back foot off of the ground, extend your front leg, drive your hips in 
- step your back foot forward again 
- bend your back leg and drive your knee towards your chest at the top of the rep 
- contract your glutes at the top of the rep 
- stabilize by lightly tapping your foot to the ground if needed, otherwise move directly into the next rep

Landmine Curtsy Lunge w/ Knee Drive

Rep Range: 21R variation
*7R from top to half rep position + 7R from bottom to half rep position + 7 full reps from top to bottom 
Tempo: steady 
Modification: no weight/use light assistance by hanging on to a rack or wall with one hand, or sub for goblet or spanish squat 

Target Muscle Group: quads

Set Up: 
- grip a dumbbell in each hand, extend your arms down by your sides
- elevate your heels on a wedge or small plates
- take a hip width stance, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine 
- contract your lats and pin the dumbbells by your sides

Execution: 
- for your first 7 reps; keep your hips pinned forward, hold a tight brace
- bend your knees so they lower over your toes
- lean your torso back and lower to a half rep position, feel a stretch through your quads
- extend your legs, drive your knees back, and raise your torso upright again 
- contract your quads at the top
- for your second 7 reps; push your hips back and bend your knees so they follow in the directly of your toes
- keep an upright torso and lower into a full squat position 
- press up into a half rep squat position
- hold tension in your quads and sink down to the bottom of the rep again 
- for your final 7 reps; press up into the standing position 
- keep your hips pinned forward and bend your knees so they follow in the direction of your toes
- lean your torso back and lower into a half rep sissy squat position 
- bend at your hips and push them back
- bring your torso upright and lower into a full squat position at the bottom of the rep 
- extend your legs, drive your hips in, and press up into the standing position again 
- contract your quads at the top of the rep 
- keep the dumbbells by your sides
- hold a tight brace in your core throughout each rep

Dumbbell Weighted 3 Phase Sissy Squat

Rep Range: 12-15R 
*1+1/4R = 1 full rep 
Tempo: steady 
Modification: no toe elevation and/or no weight

Target Muscle Group: calves

Set Up: 
- place a wedge or small plates on the ground
- hold a dumbbell in each hand, extend your arms down by your sides
- elevate your toes on the wedge or plates, hip width stance
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a tall torso, and a neutral head, neck, and spine
- keep your arms pinned by your sides 
- keep your legs straight

Execution: 
- drive the balls of your feet into the wedge or plates
- lift your heels off of the ground and into a full calf raise position
- contract your calves and hold tension
- lower your heels only 1/4R (a pulsing rep)
- drive the balls of your feet down and press all the way to the top of the rep again 
- contract your calves again 
- keep the balls of your feet glued to the wedge or plates and lower your heels to the ground again

Toes Elevated 1 1/4R Standing Calf Raise

Superset

Time: 90 seconds
*alternate 15 seconds in a high sit position and 15 seconds in a low sit position
Tempo: steady 

Target Muscle Group: quads

Set Up: 
- stand with your back against a wall behind you
- step your feet forward ~1-2' away from the wall, hip width stance or slightly wider
- keep your back press flat to the wall behind you
- squeeze your glutes, pull belly button to spine, and set your brace 

Execution: 
- keep knees over your ankles
- sink down into a high wall sit position, legs bent slightly above a 90 degree degree angle 
*if using a band, drive your knees out against the tension of the band, keeping your knees over your ankles- hold tension in your quads and glutes
- hold the high wall sit position for 15 seconds
- for your low wall sit, keep your back pressed against the wall and sink down to a 90 degree bend in your legs or just below
- hold tension in your quads, keep knees over your ankles
- alternate 15 seconds high wall sit and 15 seconds low wall sit for the entire 90 seconds

High to Low Wall Sit (Band Optional)

AMRAP: As many rounds as possible within the 4 minute timeframe. Rest minimally.

Time: 20 seconds 
Tempo: steady

Target Muscle Groups: core, grip, stamina

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- extend your arms and hold the dumbbells down by your sides
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a tall torso and a neutral head, neck, and spine 
- keep the dumbbells pinned by your sides, do not let the dumbbells swing as you walk

Execution: 
- hold a tight brace in your core
- walk forward with a steady pace, no swinging with the dumbbells 
- keep torso tall

Farmers Carry

Rep Count: 5R
Tempo: explosive
Home Modification: squat hops, or air squats 

Target Muscle Groups: legs, explosive cardio

Set Up: 
- stand in front of a box, facing the box 
- stand facing the box
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms down by your sides to begin 

Execution: 
- extend your legs
- explode from the hips
- jump up and onto to the top of the box
- land with soft knees, both feet fully planted on top of the box
- extend your legs and stand
- step each foot off of the box again one at a time
- keep the movement fluid and explosive

Box Hops

Optional Extra Credit Challenge: Metabolic AMRAP Finisher

1/20 Quads, Glutes, Calves [CH WK3/D1]

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

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!

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!!

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!!!

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!!

1/20 Quads, Glutes, Calves [CH WK3/D1]

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