Name: Playbook - Sam Sweeney - 1/8 Quads, Glutes, Calves [deload week]
Uploaded: 2026-06-17T00:04:41.194Z
Duration: 45 min
Description: 1/8 Quads, Glutes, Calves [deload week]

I had to sub a couple of things because we don’t have a hack, so I did close stance leg press and focused on mind / muscle connections

Kayla Staker

Megan

Nyakeh

Michelle 

Looking forward to the new split 💪🏼getting ready for my vacation 🌴

Joanne Nichols

Melissa

Mandi

Porchia

Felt good today and went lighter on my lifts , felt good to jus move body

Marta

Lunges are my favorite 🫠. Thank you 🙏🏼

Lorena

Regina

Went really light really trying to focus on recovery

Kimmy

Megan Laudick

JulieAnn

Happy Thursday! 
 
Week 6 of 6 [deload week] 

Pre Training Mobility and Warm Up: Please use the warm up listed and/or 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: 

Mobility/Activation: 
a. Bench Supported Falling Tower: 2S/5R 
b. Half Kneel [Weighted] Dorsiflexion: 2S/10R each side

Strength: 
1a. Pre Exhaust: Leg Extensions: 1S/20R 
1b. Pre Exhaust: Wide Stance Goblet Squat: 1S/20R

2. Primary: Narrow Stance Hack Squat: 3S/6-8R 

3. Secondary: Smith Machine Step Ups: 3S/8-10R each side

4. Seated Machine Calf Raise: 3S/12-15R

5. Walking Lunges: 2S/20R total

1/8 Training Day Overview

Rep Count: 5R
Tempo: 2-3 second eccentric
Modification: sit closer to the bench

Target: quads

Bench Supported Falling Tower

Rep Range: 10R each side
Tempo: 3 second pause at the top each rep 
Modification: no weight and/or choose to do this facing a wall- push your knee to the wall

Target: ankle mobility

Half Kneel [weighted] Ankle Dorsiflexion

Mobility and Activation

Rep Count: 20R
Tempo: steady 
Modification: dumbbell leg extensions, or banded sissy stance leg extensions, or spanish squats

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, legs straight, contract your quads
- bend your knees 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

Machine Leg Extensions

Rep Count: 20R
Tempo: steady 

Target muscle groups: quads, glutes

Set Up: 
- grip a dumbbell in both hands, goblet hold
- bend your arms, tuck your elbows by your sides, hold the dumbbell at your chest
- get into a wider than hip width stance, toes forward
- squeeze your glutes, set a neutral pelvis position, and brace
- keep chest upright and facing forward

Execution: 
- push your hips back
- bend your legs and keep knees following your toes
- lower into a squat position, 90 degree bend in your legs or slightly below
- extend your legs, drive your hips in, press up into the standing position
- contract your glutes at the top of the rep
- hold tension in your quads throughout each rep

Wide Stance Goblet Squat

Pre Exhaust Set

Rep Count: 6-8R 
Tempo; steady 
Modification: barbell front squat, heels elevated barbell back squat, or landmine hack squat

Target muscle group: quads 

Set Up: 
- position yourself in the leg press machine, press your traps up into the pads, press your back into the pad
- position your feet in a narrow stance, middle of the platform
- squeeze your glutes, set a neutral pelvis position, and brace
- grip the handles on either side, squeeze your elbows in close by your sides

Execution: 
- bend your legs, allow your knees to travel forward, keep heels planted 
- lower into a full squat position, at least 90 degree bend in your legs
- extend your legs and press up into the standing position again 
- contract your quads

Narrow Stance Hack Squat

Rep Range: 8-10R each side
Tempo: steady
Modification: barbell or dumbbell step ups

Target muscle group: glutes, quads

Set Up: 
- position a flat bench in the center of the smith machine, under the bar
- position the bar high 
- step your feet on top of the flat bench 
- rack the bar across your back, grip the bar on either side and pull the bar into your back
- squeeze your glutes, set a neutral pelvis position, and brace
- allow one foot to hang off of the side of the flat bench 

Execution: 
- push your hips back, lean your torso forward slightly
- bend your top leg and lower your other foot to the ground next to the bench [behind your front foot]
- lightly touch your foot to the ground
- drive through your top foot, extend your leg, and drive your hips in
- raise your torso and press into the upright position again 
- keep your free foot hanging off the side of the bench at the top of the rep
- contract your glutes

Smith Machine Step Ups

Rep Count: 12-15R
Tempo: steady
Modification: bodyweight calf raise, or rest a plate on your quads in a seated position 

Target muscle group: calves

Set Up: 
- sit on the calf raise seat
- plant both feet on the platform, allow your heels to hang off towards the ground
- grip the handles and tuck your chin
- rest your other foot lightly on the ground

Execution: 
- drive the balls of your feet into the platform 
- raise your heels away from the ground and into full extension
- contract your calves
- lower your heels towards the ground again
- keep your toes/the balls of your foot glued to the platform

Machine Seated Calf Raise

Rep Count: 20R total 
Tempo: steady
Modification: bodyweight Walking Lunges

Target muscle group: quads, glutes

Set Up: 
- grip a dumbbell in each hand, hold dumbbells down by your sides
- stand with feet together
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a tall and upright torso 

Execution: 
- lift one foot off of the ground and step one step forward
- plant your foot on the ground
- bend both your front and back legs
- tap your back knee to the ground or lower to a 90 degree bend in both legs
- extend both legs and step your back foot forward to meet your front
- continue lunging forward, alternating each leg, each rep

Walking Lunges

1/8 Quads, Glutes, Calves [deload week]

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

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 ♾️

Katie

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

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

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)

4/13 Back, Biceps (sprints)

Love the addition of core and ab work. Thank you. Always a challenge for me but worth it!

1/8 Quads, Glutes, Calves [deload week]

Community

More workouts from Sam Sweeney