Name: Playbook - Sam Sweeney - 1/31 Quads, Calves, Adductors [CHALLENGE WK5/DAY1]
Uploaded: 2026-06-17T00:04:48.123Z
Duration: 65 min
Description: 1/31 Quads, Calves, Adductors [CHALLENGE WK5/DAY1]

I’m literally deceased I had to crawl to my car that was a burn💀😂

Allie Caruso

Victoria

Emily

Cindy

Kristina

Petra

Day 1 on here, switched over from The Daily Pump and DAMN! I like it so far!!🔥

Lizzie Paschal

Allie Green

Kirsten

Rachel

I don’t think I’ll be able to get on and off the toilet by tomorrow after that one ..

Alyssa

Cristina

Power squats and a wall sit are brutal way to end 🔥

Sammi

I couldn’t be more thrilled about every single part of this workout! Not only were two of my favorites in here (narrow leg press and Cossack squats), but I hit PRs on pretty much every single exercise (no joke), and that includes from 10lbs away from 4x my bodyweight on leg press!

Megan

Oh man this workout was on fire. Death by triset

Sarah

Amanda Smith

kicked my ass THANK YOU MAAM MAY I HAVE ANOTHER

Amanda

One of my favorite workouts to date! Felt like I really pushed myself and got my heart rate up!

Sarah Guzak

Kara

That was intense 🔥 Someone may have to peel me off the floor. After a lack luster week last week, I pushed myself hard and made big gains 💪

Katie

I felt my soul leave my body during the triset

Holly Russo

Always pushing us beyond our limits…just awesome…

Rowena

Joyce

That tri-set. UFFDAH! Then the 6 sets of 10 back squats were 💀💀

Meghan

Mi vuoi far morire ?! (Would you like me to die?!)
I love you!

erika

Lindsay

Lucy

Amaya

Kate Wolf

These tri sets are going to be the death 😮‍💨 of me.

Nicole

Tough one! I am a bit weaker this week lol

Susan

Jean

DEAD!! ☠️☠️ this workout was killer!

Leanna Pearson

I don’t think I’ll be able to walk for a few days 🔥🔥🔥

Sara

Kiersten Bryant

Becky

Melissa

Dedra

Karla

Loved that triset. I had to modify because crowded gym but great wod

Veronica

Holy Quads!!!! I have no words for that workout! For sure a good one! I should be crawling out of the gym, but I’m walking out like a baby deer! Haha

DeAnna

Can’t walk down the stairs to leave the gym!

Kelly

Jenna

Cheri

Soona

If I don’t get mistaken for Sam Sweeney by the end of this challenge…well I don’t know what. Hot dang diggity dog. Humble pie and Heaven help me.

[Challenge week 5/day 1]

Happy Monday!

1/31 Training Day Overview: 

Warm Up: Foam Roll, lower body warm up and activation. 

1. Front Squat: 5S/4-6R [1-2 warm up sets]

Triset: 
2. Leg Press [feet low and close on platform]: 4S/10R
3. Leg Extensions: 4S/20R
4. Dumbbell Walking Lunges: 4S/30R total 

Compound Set: 
5. Barbell Cossack Squat: 3S/6-8R each side [2 second pause at the bottom of each rep]
6. Unilaterally Weighted Step ups to Single leg calf raise: 3S/6-8R step ups + 6-8R calf raise, each leg [2 second pause at the top of each rep on calf raises]

7. Barbell squats [hip width stance]: 6S/10R every 10 seconds 

Burnout Challenge: Weighted Wall Sit: 1S/Failure [check back at weeks 1 or 3 burnout for your time to beat, keep track of time]

Warm Up Sets: 1-2S
Rep Range: 4-6R
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: 10R 
Tempo: Steady
Modification: barbell or trap bar deadlifts, dumbbell squats, or front loaded landmine squat. 

Feet placement: low on the platform and close stance, hip width or just inside. 

- position yourself in the leg press machine so your back is pressed flat against the back of the machine
- position your feet flat on the platform [tripod feet], low and close stance. 
- press up and extend the legs as you unlock the machine [do not lock out the legs]
- use the handles to pull yourself into the seat of the machine. 
- bend your knees and allow them to move towards the toes as you lower the weight until you reach a 90 degree bend or just below [ROM will depend on your personal strength and mobility]
- drive your feet through the platform as you press the weight back up
- do not lock out at the top

Leg Press [feet low and close on platform]

Rep Count: 20R
Tempo: Steady
Modification: dumbbell leg extensions

- sit on the leg extension machine so your back is pressed flat against the back pad. 
- line your ankles up with leg pad. 
- pull yourself into the seat using the handles. 
- flex the ankles and extend the legs
- contract the quads
- lower with control, do not slam the weight at the bottom of the rep, lightly tap or keep tension on the quads by stopping just short of the ending rom.

Leg Extensions

Rep Count: 30R total [15 lunges each leg]
Tempo: steady 
Modification: no weight 

- begin standing with feet together
- hold a dumbbell in each hand and pin them down by your sides. [keep them from swaying or swinging as you walk]
- step one foot forward [to keep this favoring the quads, make your step forward “short” to increase ankle flexion and quad engagement]
- plant the stepping foot on the ground
- bend the front and back leg as you lower into a lunge [90 bend in both legs or tap the knee to the ground. 
- press the front foot through the ground and step the back foot up to meet the front
- immediately alternate the stepping foot and continue reps. 
- if you can, try not to plant the foot in between each rep. Keep the reps fluid and moving. [plant/reset between each rep if needed]

Dumbbell Walking Lunges

Triset

Rep Range: 6-8R each leg 
Tempo: 2 second pause at the bottom of each rep 
Modification: dumbbell/goblet cossack squat

- retract your scapula and position the barbell on your back . 
- activate your lats by pulling the barbell into your back to secure the bar to your back. 
- get into a wide stance, wider than hip width. [toes pointed straight ahead or just slightly out]
- keep a neutral spine and keep your chest facing forward as you shift your hips to one side and lower into a squat, while extending the other leg straight out. 
- as you lower, bend the knee [and allow it to move towards the toes] until you reach 90 degrees or below. 
- lift the toes of the extended leg and drive the heel through the ground. 
- pause for 2 seconds at the bottom of each rep. 
- push the planted foot through the ground and extend the working leg as you press back up. 
- fluidly shift over to the other leg, repeating the movement pattern on the other side.

Barbell Cossack Squat

Rep Range: 6-8R step ups + 6-8R calf raise each leg 
Tempo: 2 second pause at the top of each rep on calf raises
Modification: no weight, use a short box/bench. 

- position a bench near a rack or wall
- hold one dumbbell in one hand
- plant one foot up on the bench [dumbbell held on the opposite side]
- hold your free arm out for stability 
- drive the top foot through the bench as you step up 
- try not to rest the foot at the top of the rep. 
- lower with control until the back leg taps the floor. 
- complete 6-8R
- keep the top foot positioned on the bench but slide the heel back so it hangs off the bench just slightly 
- hold onto the rack or wall with your free hand for stability 
- drive the ball of your foot through the bench and press up onto your toes
- contract the calf and hold for 2 seconds
- lower until the heel is below the height of the bench 
- repeat for 6-8R

Unilaterally Weighted Step Ups to Single Leg Calf Raise

Compound Set

Rep Count: 10R
Tempo: quick 
Modification: goblet squat or air squat. 

*rest time is only 10 seconds between sets, you may choose to simply keep the bar on your back throughout the 6 sets. 

- Set the bar at an appropriate height for you to set up under. 
- Grip the bar with a death grip, wider than shoulder width (grip will depend on your personal ROM, wrap the thumbs over or under the bar)
- Retract the scapula and squeeze them together as you pull yourself underneath the bar [this should create a shelf for the bar to sit on]
- Position the bar on your mid/high back
- Activate your lats by pulling the bar into your traps. (Elbows should be as close to vertical as possible- watch for them flaring out)
- Take ~3 steps out to your start position
- Stance should be whatever is most optimal for you to achieve the best quality reps. [slightly outside hip width is a good place to start]
- Think about having a “tripod grip” on the ground with your feet (big toe, little toe, heel)
- Hinge at the hips and bend the knees and lower into a squat [hips should stay back and knees should move towards the toes while the chest stays upright.]
- Lower to just below 90 degrees [if possible, ROM will depend on your personal mobility and strength]
- Exhale as you drive your feet through the ground and use the torque from your knees and hips to snap the hips in as you return to the standing position. 
- immediately drop into your next rep. 
- Keep the chest up/facing forward. [do not let it dip]
- keep head, neck, spine neutral throughout every rep.

Barbell Speed Squats [hip width stance]

Time: Failure
Tempo: Hold 
Modification: no weight, do not sit as far into the squat. 

- press your back flat against a wall
- grab a plate and rest it on your legs
- slide down into a squat position [legs bent at 90 degrees or just below]
- actively press your back against the wall and drive your feet through the ground. 
- hold until failure. 
- toes should be in line with the knees in the hold position.

Burnout Challenge: Weighted Wall Sit

1/31 Quads, Calves, Adductors [CHALLENGE WK5/DAY1]

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!!!

1/31 Quads, Calves, Adductors [CHALLENGE WK5/DAY1]

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