Name: Playbook - Sam Sweeney - 10/3 Quads, Glutes, Adductors, Calves
Uploaded: 2026-06-17T00:04:47.032Z
Duration: 65 min
Description: 10/3 Quads, Glutes, Adductors, Calves

Holy MF 💩. I haven’t sweat that much in a leg day for a while! Definitely gonna feel this one tomorrow!

Taylor Willman

Feeling like Bambi walking out of the gym

Erin

Yikesss how am I supposed to walk to my car after this 😂 Seriously love leg days. My job involves my legs and being able to have endurance and I always feel like I have plenty in the tank thanks to y’all’s workouts! So thank you! 🙏

Kody Young

Holy canoli that was great!!! Sweaty and legs are jiggly!!

Sean

Betty

The last superset about did me in. 💀💀💀💀💀

My hip range of motion has increased drastically this week 🙌💖🙌 Also, those Copenhagen holds killed meee 😅💀…in the best way of course!

Megan

I’m so jelly of Sam’s form ughhh pistol squats don’t love me

Jessica

Andrea

Definitely will have 🦒 legs after that!!  Sweeneys killin it as always 🔥👊🏻

Stephanie

Tara Drummond

Pretty sure I’m not going to be able to walk for days after that one.

Amanda Smith

Sarah Guzak

Loving the single sided exercises. Those Copenhagen holds 😳

Alexandra Casi

The holds were so tough! Legs are shaking and fatigued.

Katie

Sydney

Amber

I was making the ugliest faces by the end…but we gotta do what we gotta do🍑🍑🍑!

Nicole

I like the pistol squat progression but feel like one step was missing in between this week and last. The deficit felt too soon from doing one down one up

Grace

Literally the most challenging workout thus far

Allison

Jess

those copenhagen holds NEVER get easier!!!

Kelly

That was devilish in the best way 😈🔥

Ashley

no words. just sweat, and baby giraffe legs 🔥

Ashley Greeley

Kimmy

That workout was badass! Did it test my limits…yes! Did I knock out those pistol squats…hell yes I did! Did I surprise myself on the planks…yes I did! I walked out of the gym with my head held high! I feel great after that workout!!!

DeAnna

Montana

Humberto

Lindsay

Lakshmi Neelesh Nimmagadda

Shannon

OMG .. what doesn’t kill you makes you stronger 🙂

Marla

Paula

That 3 sec hold on leg ext… ok, I’m done 🤪🔥

Mary B

Alice

Not my best workout.. but I showed up! Done ✔️

Lilly

I thought my quads were decently strong……humbled by those pistols🥵

Holli

Ann-Marie

Well, I modified a lot today, lol! Especially that pistol squat, one day I’ll be able to do it…one day.

Elaine

Rikki Meilleur

Maria

Crystal

Holy moly that was 🔥. 👀👀👀 me watching those 6 second iso holds comin next week

Audry

JulieAnn

Sarah Arnett

You guys sure know how to wreck my legs. Loved it!!

Heather

Anna Claire

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/10R [3 second pause at the bottom of each rep] 

Compound Set: 
2A. Deficit Pistol Squat [or step down]: 3S/6-8R each side [3 second pause at the bottom of each rep] 
2B. Copenhagen Plank: 3S/30 seconds each side [iso hold] 

3. Landmine Single Leg Hip Thrust: 4S/8-10R each side [3 second hold at the top of each rep] 

Compound Set: 
4A. Barbell Alternating Step Forward Lunge: 3S/20R total [10 lunges each leg] 
4B. Dumbbell Standing Calf Raise: 3S/15R [3 second pause at the top of each rep]

Compound Set: 
5A. Leg Extensions: 4S/10R [3 second hold at the top of each rep] 
5B. Assisted Sissy Squats: 4S/6-8R [2 second pause at the bottom of each rep- please check notes]

10/3 Training Day Overview

Rep Count: 10R 
Tempo: 3 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: no weight, or lateral step down [fully rest non stepping foot on the ground each rep] 

Set Up: 
- grip a [light] dumbbell in both hands and hold it at your chest, goblet hold 
*start with no weight if this movement is new to you
- stand next to a bench or box [box or bench at knee height or just below]
- plant the foot closest on top of the bench/box
- start standing on top of the bench/box  with the non working leg extended and hanging off the edge of the bench [keep this leg extended down/slightly out in front of your torso 
- lock your elbows in by yours sides and keep the dumbbell positioned at your chest
- drive your ribs down, squeeze your glutes and brace
- focus your gaze on the ground, about 6ft in front of you  [keep your gaze fixed, this will help you stay stable]

Execution: 
- bend the knee of the working leg and hinge at your hips
- keep your foot planted on top of the bench/box and push your knee towards your toes as you lower into a squat
- as you lower, allow the assisting leg to float off to the side of the bench and slightly in front of you 
*if you need more control, bring the non working foot all the way to the ground next to the bench, and tap your foot on the ground to regain stability
- pause for 3 full seconds at the bottom of the rep
- extend your leg and press yourself back up and into the single leg standing position 
- keep your chest upright and facing forward
-

Deficit Pistol Squat

Time: 30 seconds each side
Tempo: iso hold 
Modification: bend both your bottom and top leg and support the top knee on the bench, or adduction machine [double the reps]

Set Up: 
- position yourself next to a flat bench 
- get down on the ground in a side plank position on your forearm [perpendicular to the bench] 
- place the top foot on top of the bench and the bottom foot underneath the bench [both legs extended] 
- raise your hips off the ground and squeeze your glutes to pin them forward 
- make sure your elbow is underneath your shoulder to support your upper body
- brace and keep a stiff torso

Execution: 
- keep your top leg as straight as you are able as you lift your bottom leg off the ground
- bring the bottom foot to tap the under side of the bench 
- hold this position and contract your adductors for 30 seconds on each side
- if you feel pressure in your knee or top leg at all, bend both legs and support your knee on the bench

Copenhagen Planks

Compound Set

Rep Range: 8-10R each side 
Tempo: 3 second hold at the top of each rep 
Modification: dumbbell or barbell single leg hip thrust

*if you do not have a landmine attachment, you may choose to position one end of the barbell in a corner of the room. Wrap the end of the barbell in a towel to pad the corner if needed

Set Up: 
- set up one end of your barbell in the landmine attachment 
- position a flat bench near the free end of the barbell 
- load the free end of the barbell with appropriate weight, or no weight 
- position the end of the barbell on one side of the flat bench 
- sit on the ground with your mid back pressed into the side of the bench 
- roll the end of the barbell over the leg closest to the barbell and position it on your hips 
- bend the leg with the barbell resting on your hip, bend your leg and plant your foot on the ground [scoot your heel close to your glutes] 
- bend the non working leg at 90 degrees and keep it off the ground 

Execution: 
- push your mid back into the bench, lightly hang on to the end of the barbell on your hips to keep it in place
- lift your glutes off the ground- keep non working leg bent at 90 degrees with foot hovering off the ground 
- raise your hips and use your working leg to hip thrust the barbell 
- when you reach full extension, contract your glutes and hold for 3 full seconds 
- at the top of the rep your knees, hips, and torso should be in a straight line, vertical shin position on the working side 
- the non working leg should be off the ground in the 90 degree position 
- use control to lower your hips again, until you reach a full stretch in the hamstrings and glutes 
- complete all reps on one side before lifting the barbell over the bench and to the other side of the bench to complete reps on the other leg

Landmine Single Leg Hip Thrust

Rep Count: 20R total [10 lunges each leg]
Tempo: steady 
Modification: dumbbell step forward lunges

Set Up: 
- position the barbell on your mid/high back 
- pull the barbell into your back, keep your wrists straight and elbows pointing down
- contract your lats and pull the bar into your back as you un rack the barbell 
- step away from the rack and start in a hip width stance
- keep your chest upright and facing forward 

Execution: 
- lift one foot off the ground and step it forward [keep the step short to favor your quads] 
- plant your front foot on the ground, lifting the heel of your back leg and driving the ball of your back foot through the ground
- bend both the front and back legs and lower into a lunge/split stance
- extend both legs and press yourself back up 
- as you press up, use the momentum in your front foot to push yourself back as you step the front foot back to meet the back foot
- alternate stepping forward with each foot
- keep knees in line with your toes
- keep your hips square and chest facing fowrard

Barbell Alternating Step Forward Lunge

Rep Count: 15R 
Tempo: 3 second pause at the top of each rep 
Modification: no weight/assisted 

Set Up: 
- grip a dumbbell in each hand
- contract your lats and secure your dumbbells by your sides
- start in a standing position, feet planted on the ground hip width apart 
- drive your ribs down and squeeze your glutes to brace 
- grip the ground with your toes
- fix your gaze on the ground in front of you

Execution: 
- keep your legs straight [a slight bend in your knees is ok] and press yourself up and onto the balls of your feet
- at the top of the rep contract your calves and hold for 3 full seconds 
- lower your heels back down to the ground with control until your feet are flat on the ground again

Dumbbell Standing Calf Raises

Rep Count: 10R 
Tempo: 3 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 at the top of 3 full seconds on the contraction
- lower with control

Leg Extensions

Rep Range: 6-8R 
Tempo: 2 second pause at the bottom of each rep 
Modification: heels elevated goblet squats or heels elevated Spanish squats

*PLEASE NOTE: sissy squats are an advanced variation that require mobility, stability, and strength. If you are new to these or do not feel comfortable, please utilize the modifications. 

Set Up: 
- stand with feet together next to a rack or machine to hang onto for assistance
- lightly hang on to the assistance with the hand closest 
- press yourself up and onto the balls of your feet 
- push your hips forward, contract your glutes, drive your ribs down and brace to hold this position 
* your torso should stay stiff and in a straight line 

Execution: 
- slowly lower your knees towards the ground so they travel in front of your toes 
- keep your knees, hips, and chest in a straight line and lower until you reach a full stretch in your quads [or as low as you are able while keeping control of the movement] 
- pause for 2 seconds in this stretched position at the bottom of the rep 
- extend your legs and press yourself back up into the standing position
- stay up on the balls of your feet throughout the set
*rest heels on the ground in between reps to regain balance if needed
- please check modifications if this movement is too advanced

Assisted Sissy Squats

10/3 Quads, Glutes, Adductors, Calves

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

Porchia

Jennifer

6/16 Quads, Glutes

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

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

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!!!

10/3 Quads, Glutes, Adductors, Calves

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