Name: Playbook - Sam Sweeney - 1/27 Quads, Glutes, Calves [CH WK4/D1]
Uploaded: 2026-06-17T00:04:43.026Z
Duration: 75 min
Description: 1/27 Quads, Glutes, Calves [CH WK4/D1]

Christina

LaQuanda Jones

Best workout of the split so far 🔥🔥🔥

Alexis

Oh my gosh squats are feeling soooo good and stable. I am shocked 😭 it's always been a mental battle with my squats so I'm really happy hehe.

The weighed to unweighted lunges and calf raises felt so freeing!! Favorite part of today and probably favorite quad day of this split!

Megan

Went light and upped reps because I’m starting to train for a marathon and cannot be maxing out legs lol dead

Sarah

Katie

Micaela

Stephanie

Tasha

Nicole

Danita

A day behind, but I crushed this workout 💪🏿

Brittney

Allie

Taylor

Becky

Noemi

I love 5x5 workouts.  Though the heel elevated trap bar deadlifts right after.  Whew

Karen

Amie

Katelyn

JulieAnn

Wowza doing anything after the 5x5 🙏🏽

Amanda

Not a lot of time today but what I was able to do was so good!

Erin

Kate

❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥. Thank you 🙏

Lorena

Got me out of my comfort zone! 🔥👊🏽😩❤️

April

Tiffany

Audi

Mia Arrowsmith

Happy to not realize how hard this was going to be yikes 
Back squats where the bomb 💣 good stuff keep it coming 🦵🦵

Joanne Nichols

The walking lunges followed by the farmers carry 😳💀

Sara

Loved the lower reps in the back squat. Hit my PR!!!

Marta

Chandra mae

Happy Monday! 

Week 4 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: 5S/3-5R 

3. Heels Elevated Trap Bar Deadlifts: 3S/12R, 10R 8R 

4. Single Leg Foot Elevated Dumbbell Glute Bridge (w/ toe drive): 3S/12-15R each side 

5a. Dumbbell Front Racked Walking Lunges: 3S/60 seconds total (30 seconds weighted + 30 seconds bodyweight)
5b. Dumbbell Front Racked Standing Deficit Calf Raises: 3S/60 seconds (30 seconds weighted + 30 seconds bodyweight)

Optional Extra Credit Challenge: Metabolic AMRAP Finisher: 4 minutes and 30 seconds amrap [as many rounds as possible]
6a. Farmers Carry: 20 seconds
6b. Box Hops: 5R

1/27 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: 3-5R
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: 12R, 10R, 8R 
*adjust weight to fit rep count for each set appropriately 
Tempo: steady 
Modification: heels elevated dumbbell or kettlebell suitcase deadlifts

Target Muscle Groups: quads, glutes

Set Up: 
*if you don't have a wedge available to you, you can use small plates to elevate your heels slightly 
- place your wedge or small plates in the center of your trap bar
- load your trap bar with appropriate weight (rubber plates will put you at an appropriate starting/ending point)
- step in the center of the trap bar, elevate your heels on the wedge/plates
- take an inside hip width stance, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- push your hips back and bend your knees
- lean your torso forward slightly, extend your arms down by your sides to grip the center of the handles on each side 
- sink your hips down and lift your chest so it is facing forward
- keep a neutral head, neck, and spine 
- depress your scapula, contract your lats and hold tension to control the bar
- glue your feet to the ground

Execution: 
- extend your legs and drive your hips in
- lift the bar off of the ground and into the standing position 
- contract your glutes and quads, hold a tight brace
- push your hips back again, bend your knees so they follow in the direction of your toes 
- lower the bar to tap the ground between reps 
- keep chest up
- keep a neutral head, neck, and spine throughout

Heels Elevated Trap Bar Deadlifts

Rep Range: 12-15R each side
Tempo: steady 

Target Muscle Group: glutes

Set Up: 
- lie on the ground in a supine position in front of a flat bench, feet towards the bench 
- bend your legs at 90 degrees
- drive the ball of one foot into the edge of the bench 
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your non working leg bent at 90 degrees 
- tuck your chin and drive your back into the ground

Execution: 
- press the ball of your working foot into the edge of the bench 
- lift your glutes off of the ground and raise your hips into full extension 
- drive the knee of your non working leg towards your chest
- contract your glutes and quad
- bend at your hips and lower your glutes to tap the ground between reps

Single Leg Foot Elevated Dumbbell Weighted Glute Bridge (w/ toe drive)

Time: 60 seconds
*30 seconds weighted, 30 seconds bodyweight 
Tempo: steady 
Modification: hold dumbbells at sides

Target Muscle Group: quads, glutes

Set Up: 
- grip a dumbbell in each hand, stand with feet together, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- bend your arms, lift the dumbbells into the front racked position, elbows pointing forward
- drive your ribs down, hold a tight brace in your core to support the weight of the dumbbells
- keep a tall torso and a neutral head, neck, and spine

Execution: 
- lift one foot off of the ground
- step forward one step
- plant your front foot on the ground
- keep your torso upright and bend your front and back leg, front knee following in the direction of your toes
- lower to at least a 90 degree bend in both legs, back knee taps the ground lightly if possible 
- extend both legs, drive your hips in, and step your back foot forward to meet your front 
- move directly into the next rep

Dumbbell Front Racked Walking Lunges

Time: 60 seconds
*30 seconds weighted + 30 seconds no weight 
Tempo: steady 
Modification: no deficit and/or no weight

Target Muscle Group: calves

Set Up: 
- grip a dumbbell in each hand, stand with feet together, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- bend your arms, lift the dumbbells into the front racked position, elbows pointing forward
- drive your ribs down, hold a tight brace in your core to support the weight of the dumbbells
- keep a tall torso and a neutral head, neck, and spine

Execution: 
- keep your legs straight, slight bend is okay 
- drive the balls of your feel into the ground
- lift your heels high off of the ground
- contract your calves
- lower your heels to the ground again between reps
- contract quads and glutes throughout to keep tension

Dumbbell Front Racked Standing Deficit Calf Raise

Superset

AMRAP: As many rounds as possible within the 4 minutes 30 seconds 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

1/27 Quads, Glutes, Calves [CH WK4/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

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

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

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!!

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!

1/27 Quads, Glutes, Calves [CH WK4/D1]

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