Name: Playbook - Sam Sweeney - 10/10 Quads, Glutes, Adductors, Calves
Uploaded: 2026-06-17T00:04:47.000Z
Duration: 65 min
Description: 10/10 Quads, Glutes, Adductors, Calves

Flavia

Michelle 

Legs are toasted after that one! ❤️‍🔥🥵
Also been consistent with my workouts and haven’t missed a week of workouts! This week makes 52 weeks straight! Thankful such awesome programming! 🙏

Kody Young

Omg those TRX assisted pistol squats ☠️☠️☠️

Jess

Erin

rachel

Joyce

Betty

Amanda Smith

Unilateral work is so freaking humbling, loving this split and was able to get through this Leg day without low back pain, woohoo!

Isabelle

Not very good at those side to side lunges or any lunges really

Staggs

One of the hardest leg days I’ve ever done 🥵

Morgan

Favorite quad day yet!!! PR on leg press, and everything felt so amazingly stabilizing, especially the pistol squats, Cossack squats, and pendulum lunges. Will absolutely be saving this one to do again 💓

Megan

Was a little off this morning but still pushed thru.  2nd compound set was really difficult but tried my best with modifications 
💚🔥

Stephanie

Already feeling tomorrow and the next day!!  Those dang pauses!!

Tara Drummond

Oweeeeeee this one was mayjah! 🔨🔨🔨

Jacquelyn Reiser

Love the short pendulums and trx pistols. Quads be like🔥

Alexandra Casi

Katie

That was a test on muscles and joints. Great workout 🦵🦵

Carol

Elianna

Olivia Schneider

That was killer! Almost couldn’t finish it but I feel so accomplished for doing it. 💪🏼🥵

Darrien

Nicole

Keri

Seriously. …..That was 🥵🔥👏🏻💯

Missy

Michelle

Rikki Meilleur

Melinda

Katelyn

Jeanette

Donalee

Emily

Jake

Dead quads. This split is way different from last and killing week by week🔥🔥

Lakshmi Neelesh Nimmagadda

Ashley

Janelle

Berry

Kara

Come workout with us they said, it's going to be fun they said! 😅

Love every bit of it by the way!

Mia Arrowsmith

Love love love Legs Day on the Monday 😈☺️😈

JulieAnn

Cass

Killer start to the week. Feeling pretty bad ass today.

Sarah Arnett

Must’ve gotten my form wrong early on cause my knee started killin me ☹️ so went easy on the rest of it and skipped lunges.

Kaitlin

🥵regretting having my gym in my basement I may never make it up the stairs after that

Portia

Holy moly. My quads have never burned so good.

Chelsea

Happy Monday!

*PAY ATTENTION TO TEMPO. This split will have a heavy focus on tempo and unilateral training. If you need a refresher on any terminology make sure to check out the ‘start here’ section for training terminology.

Warm Up: foam roll, lower body warm up and activation routine from app, + 10 mins steady state cardio to warm up the CNS [optional]

Click the ‘start now’ button to find the training day overview

Quads, Glutes, Adductors, Calves: 

1. Leg Press: 5S/5R [5 second pause at the bottom of each rep] 

Compound Set: 
2A. Band/TRX Assisted Pistol Squats: 3S/6-8R each side [3 second pause at the bottom of each rep] 
2B. Kettlebell Front Racked Cossack Squat: 3S/20R total [10R each side] 

3. Single Leg Barbell Hip Thrust: 4S/6-8R [3 second hold at the top of each rep] 

Compound Set: 
4A. Dumbbell Short Step Pendulum Lunge: 3S/6-8R each side [front + back=1R]
4B. Barbell Calf Raise: 3S/10R [3 second hold at the top of each rep] 

Compound Set: 
5A. Leg Extensions: 3S/5R [5 second hold at the top of each rep] 
5B. Heels Elevated Close Stance Goblet Squat: 3S/12-16R total [6-8R w/ 3 second pause at the bottom of each rep + 6-8R speed squats]

10/10 Training Day Overview

Rep Count: 5R 
Tempo: 5 second pause at the bottom of each rep
Modification: landmine squat variation, dumbbell squats

Set Up: 
- load the leg press with appropriate weight 
- position yourself in the leg press machine so you are able to press your back into the pad 
- bend your legs and plant your feet mid platform about hip width apart- or just outside  [toes should point forward or slightly out] 
- grip the platform with your feet [‘tripod foot’]
- grip the handles on each side of the machine 
- extend your legs [do not lock out] and un-rack the weight
- contract your lats and pull yourself into the seat using the handles 

Execution: 
- bend your knees so they follow the direction of your toes, and lower the platform towards your chest
- lower until your legs reach a 90 degree bend or just below
- pause for 3 full seconds at the bottom of the rep
- extend your legs and press the platform back up again 
- do not ‘lock out’ or hyperextend your legs at the top of the rep, keep a slight bend in your knees at the top of the rep to protect against this
- keep your feet glued to the platform throughout the entire rep, your heels and toes should stay on the platform

Leg Press

Rep Range: 6-8R each side
Tempo: 3 second pause at the bottom of each rep 
Modification: place a box behind you and perform band/trx assisted single leg box squats

*pay attention to the modification and adjust accordingly. If you feel more comfortable, go back to performing goblet single leg box squats from week 1 [lower the height of the box if you feel comfortable]. 

Set Up: 
- use a TRX band or loop a large loop band high around a rack [the heavier the tension of the band, the more assistance it will provide] 
- face the rack and grip each end of the band with each hand
- step back, away from the rack, extend your arms towards the direction of the band
- step back until you can feel that the band lightly pulling your arms towards the rack 
- plant one foot on the ground, grip the ground with your toes
- extend the other leg out so it hovers off the ground
- keep your gaze fixed on one single spot [~3’ on the ground in front of you is a good reference]- this will help you keep stable and focused
- drive your ribs down and brace

Execution: 
- hinge slightly at your hips 
- bend your knee and push it towards your toes
- keep an upright torso, with hold on the band, and lower into a full squat [90 degrees or below] 
- pause at the bottom for 3 full seconds, keep your non working foot off the ground
- extend your leg and press yourself back up and into the single leg standing position 
- stabilize by resting your other leg lightly at the top of the rep if needed- keep the foot off the ground throughout each rep
- keep your chest upright and facing forward
- keep knee following the direction of your toes, heel should stay planted on the ground

Band [TRX] Assisted Pistol Squats

Rep Count: 20R total [10R each side] 
Tempo: steady 
Modification: stationary side lunge

Set Up: 
- grip a kettlebell in each hand
- position the kettlebells on your shoulders in the front racked position- knuckles facing each other, elbows high , facing out, and in line with your shoulders to keep the kettlebells situated on your front delts 
- get into a wide stance, wider than hip width
- point your toes out just slightly 

Execution: 
- push your hips back and bend one knee as you shift your hips to one side
- keep your foot planted on the ground as you drive your knee towards your toes and sink your hips down
- extend the other leg, lift your toes, and drive your heel down into the ground
- press through your planted foot and lift your hips only halfway
- keep tension in your glutes, adductors, quads and shift your hips over to the over side
- drive your knee towards your toes on the other side and sink down into a squat with your other leg extended [heel driving down into the ground] 
- continue to shift your hips back and forth, never fully returning to the standing position until you have completed your final rep

Kettlebell Front Racked Cossack Squat

Compound Set

Rep Range: 6-8R each side 
Tempo: 3 second hold at the top of each rep 
Modification: single leg dumbbell hip thrust

Set Up:
- sit on the ground next to a flat bench so your mid back is pressed into the side of the bench. 
- load a barbell with appropriate weight [rubber plates will allow you to roll the barbell over your legs]
- extend your legs out and roll the loaded barbell over your hips. 
- with the barbell in line with your hips, bend your knees and plant one foot firmly on the ground [tripod foot- connect the base of the big toe, little toe, and heel to the ground].
- scoot your foot so your heel is positioned under your knee
- keep the other leg bent at 90 degrees but lightly resting your heel on the ground at the start
- grip the barbell just outside hip width on each side and press down against the bar to secure the bar to your hips. 
- contract your lats and keep a tight grip on the bar
- tuck your chin and keep a neutral spine [tuck your pelvis and contract contract glutes]

Execution: 
- drive your foot through the ground, extend your hips, lifting the other foot off the ground [in the 90 degree position] 
- thrust the barbell up until your hips are fully extended
- your knee, hips, and torso should make a straight line at the top of the rep. 
- shin should be vertical on the working side at the top of the rep, knee in line with the ankles
- contract your glutes and hold for 3 seconds 
- lower your hips until you feel a full stretch in your glutes
** you may tap the heel of the non working foot at the bottom of the rep to help you control the rep, just be sure to lift it off the ground as you extend your hips and keep it off the ground until your hips are fully flexed again at the bottom of the rep

Single Leg Barbell Hip Thrust

Rep Range: 6-8R each side [1 forward lunge + 1 reverse lunge= 1R]
Tempo: steady 
Modification: no weight

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- contract your lats and pin your dumbbells down by your sides
- start standing with your feet together
- keep your chest upright and facing forward 

Execution: 
- step one foot forward [SHORT STEP] 
- plant the foot on the ground and bend your front and back knee
- lower into a split squat position, your back knee should line up with the heel of your front foot [this will keep this more quad focused] 
- drive through your front foot as you extend both legs and press yourself back
- use the momentum to immediately step your foot back behind the other foot [SHORT STEP BACK] 
- bend your front and back knee, your back knee should again line up with the heel of the front foot
- extend both legs and step your back foot forward again and right into your front lunge again
- 1 front lunge to 1 reverse lunge= 1 REP 
- complete all reps on one side before moving to the next

Dumbbell Short Step Pendulum Lunges

Rep Count: 10R 
Tempo; 3 second hold at the top of each rep
Modification: dumbbell or seated calf raise 

Set Up: 
- position the barbell on your back 
- contract your lats, drive your elbows down, and pull the barbell into your back 
- un rack the bar and step back, away from the rack 
- stand with feet hip width apart, grip the ground with your toes
- find one spot 1-3’ on the ground in front of you to focus on to help you keep your balance

Execution: 
- drive the balls of your feet into the ground and press yourself up and onto your toes
- when your heels are off the ground, ankles in full plantar flexion, contract your calves and hold tension for 3 seconds
- bring your heels back to the ground with control

Barbell Calf Raise

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

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 
- drive your ribs down and brace 

Execution:
- flex your ankles and extend your legs
- when you reach full extension contract your quads
- pause and hold the contraction at the top of 5 full seconds
- lower with control

Leg Extensions

Rep Range: 12-16R total [6-8R paused + 6-8R speed squats]
 *TEMPO CHANGE
Tempo: 3 second pause at the bottom of each rep on the first 6-8R, quick pace on your last 6-8R 
Modification: no weight, no heel elevation

*if you do not have a wedge available to you, you may use small plates under your heels. OR Feel free to go with no heel elevation

Set Up: 
- grip a dumbbell in both hands, goblet hold
- stand with your heels elevated on a wedge [my wedge is 25 degrees] 
- get into a close stance [hip width or inside]
- keep your chest upright and facing forward

Set Up: 
- hinge at your hips, bend your knees and lower into a full squat [90 degrees or below]
- pause at the bottom of the rep for 3 full seconds on your first 6-8R 
- drive your feet down, extend your legs and press yourself back up into the standing position 
- on your final 6-8 rep, keep the same weight but take the pause out of the bottom of the rep and keep a quick pace

Heels Elevated, Close Stance Goblet Squat

10/10 Quads, Glutes, Adductors, Calves

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!

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

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)

Has anyone got triceps I can borrow? Mine are on 🔥🔥💪

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🩵

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!!

10/10 Quads, Glutes, Adductors, Calves

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