Name: Playbook - Sam Sweeney - 1/6 Quads, Glutes, Calves [NEW SPLIT!- CH WK1/D1]
Uploaded: 2026-06-17T00:04:43.107Z
Duration: 75 min
Description: 1/6 Quads, Glutes, Calves [NEW SPLIT!- CH WK1/D1]

Christina

Jennifer

Such a good combo for leg day 🔥 loved the rotation variation for BSS and wall sit with abductions? Ouch.

Emilie

Only downside was I didn't have a kitty cheering me on during the wall sits!! 🥰

Gabrielle

The rotation on the Bulgarians was awesome and that variation is easily a new leg day favorite! Would love to see this one again. With my overactive adductors, having exercises that utilize the quads and outer hip simultaneously are really helpful for me, and today addressed that quite exceptionally!

Megan

Stephanie

Great! To be back in the gym again. Late start to the challenge because I had the flu last week, but gonna push through and finish!

Lisa

Diana

Have a cold but wanted to get started. Didn’t push hard but that was 🔥

Katie

Kristina

After two weeks with a back injury! I’m back!!!! Wk1 D1

Trisha

Yaidy Marie

Heather

Darlene Spooner

rachel

Carly

BBS with rotation. That's a twist!!! 😂

Michelle 

Kathy

Rose

Joanne Rojas

Tiffany

Sharon

Wow!  Legs are trembling….literally 🥵🥵🥵🥵🦵🏾

Kimmy

Pretty good for first workout of this program. Would’ve been better if I wasn’t getting over illness! Hopefully next week will be better 😅

Thank you again Sam and Noel for continuing to be here for all of us despite life being life and trying to keep us all on our toes! So much gratitude for you! Let's go 2025!

Angel

Missy

Regina

Elaine Rondon

Sophie

Samantha

Nadine

Corrine

Lindsay

Amie

Mandy Rigsby

Karen

Great workout to start this Quiet Challenge. Although, my legs don’t believe it to be too quiet and will reload in 2-3 business days! Hell yea to everyone that put in the work today or in the future 😁🦵🏻

Jessica

Lexi

Chandra mae

GIRRRRRRL, You be trying to kill us! Dammmmmnn🥴

Andrea

Nick

Happy Monday! 

Week 1 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. Dumbbell Bulgarian Split Squat w/ rotation: 3S/8-12R each side

4a. Feet Close Dumbbell Hip Thrust: 4S/10R drop 10R drop 10R 
4b. Seated Calf Raise: 4S/15-20R 

5. Banded Wall Sit w/ Abductions: 3S/60 seconds 

Optional Extra Credit Challenge: Metabolic AMRAP Finisher: 3 minute amrap [as many rounds as possible]
6a. Farmers Carry: 20 seconds
6b. Box Hops: 5R

1/6 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 

Target Muscle Groups: quads, glutes

Set Up: 
- grip a dumbbell in each hand, neutral grip
- hold the dumbbells down by your sides
- stand in front of a bench or bss stand, facing away 
- step one step forward, plant your front foot on the ground
- bend your back leg and hook your ankle over the end of the bench or stand
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine 

Execution: 
- push your hips back and bend your front leg
- rotate your torso inward, towards your front leg so your dumbbells frame your front leg [the rotation will maximize the stretch in your glute at the bottom of the rep]
- lower to at least a 90 degree bend in your front leg 
- extend your leg, drive your hips in, and bring your torso back to centered, dumbbells at your sides again 
- contract your glutes and quad
- keep control of the dumbbells through full range of motion

Dumbbell Bulgarian Split Squat w/ Rotation

Rep Range: 10R drop 10R drop 10R 
*drop the weight by 20-50% on each drop set
Tempo: steady 

Target Muscle Group: glutes

Set Up: 
- sit in front of a flat bench, place a dumbbell across your hips, lightly hold onto the dumbbell to keep it in place
- press your mid back into the edge of the bench 
- bend your legs and plant your feet in a narrow stance, close on the ground
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep your gaze forward

Execution: 
- drive your feet into the ground, press your back into the bench 
- extend your hips and lift your glutes off of the ground and into full extension
- contract your glutes at the top of the rep 
- bend at your hips and lower your glutes towards the ground again 
- keep your mid back glued to the bench 
- keep feet glued to the ground

Feet Close Dumbbell Hip Thrust

Rep Range: 15-20R
Tempo: steady 
Home Modification: place a dumbbell or weight plate on your quads while in a seated position and perform calf raises the same way you would if you were on a seated machine. Place a plate on the ground in front of you and position your toes on the edge of the plate so your heels hang down towards the ground. 

Target Muscle Group: calves

Set Up: 
- sit on the seated calf raise machine
- plant the balls of your feet on the platform, allow your heels to hang off towards the ground
- grip the handles in front of you, squeeze your elbows to your sides
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and press your knees up into the pads of the machine

Execution: 
- drive the balls of your feet down into the platform 
- lift your heels away from the ground and into a full calf raise position 
- contract your calves at the top of the rep 
- keep the balls of your feet glued to the platform and lower your heels towards the ground again 
- feel a full stretch in your calves at the bottom of the rep

Seated Calf Raise

Superset

Time: 60 seconds
Tempo: steady 
Home Modification: no band 

Target Muscle Group: quads, glutes 

Set Up: 
- loop a glute loop band around both legs, position it just above your knees
- stand with your back against a wall behind you
- step your feet forward ~1' away from the wall, hip width stance
- keep your feet glued to the ground
- keep your back glued to the wall behind you
- squeeze your glutes, pull belly button to spine, and set your brace 

Execution: 
- sink down into a wall sit position, legs bent at 90 degrees or just below (sit higher to modify)
- drive your knees out against the tension of the band
- abduct the band and contract your glutes at the top of each rep
- bring your knees back over your ankles
- continue with quick, pulsing reps
- keep tension in your quads and glutes

Banded Wall Sit w/ Abductions

AMRAP: As many rounds as possible within the 3 minute timeframe

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

1/6 Quads, Glutes, Calves [NEW SPLIT!- CH WK1/D1]

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

Porchia

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

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

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.  😤🥵

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

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)

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

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!

1/6 Quads, Glutes, Calves [NEW SPLIT!- CH WK1/D1]

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