Name: Playbook - Sam Sweeney - 10/5 Quads and Chest
Uploaded: 2024-03-04T17:09:28.359Z
Duration: 75 min
Description: 10/5 Quads and Chest

😅 that was hard doing it outside in 37oC

Libby

The progress I have for front squats and bench press and pretty much everything is amazing. Thank you Sam for the thoughtful and intentional programs. I really appreciate how every part of the program is working towards something and I see that in my progress. 💙

Joined a new gym this week that has top of the line equipment including a pendulum squat machine and it’s so awesome. Can’t wait to see what y’all have in store!

Kody Young

Janelle

Wasn’t sure about the hack lunges at first but so glad I stuck with them. Bench has been stagnant but front squat going up!! Thank you for such a unique and thoughtfully designed split these last 12 weeks.

Audry

Sara

I have always struggled to isolate my quads but your program gives such a good breakdown of how to properly do each movement to work the proper muscles- looovveee it!

Chelsey

Not my best lift and a bleh finish to a poor week of training. Not how I wanted to finish out the split…but, hey, it’s about the months and years not the days and weeks 😅

Safia

Mia Arrowsmith

Steven

Great workout. Actually went thru it under an hour. Loved the hack squat lunge. 🔥

Deja

Get heart rate up ✅ I am DRENCHED. Great workout

Jemme

Omgeeeeee….the best WOD. Thank you Sam 🙏🏼

Lorena

I just love this workouts. 
Thank you Sam! 💪🏽

Regina

1st time modifying the whole workout to fit my “garage gym”! It was great 😊

Alayna Nathe

tara

Porchia

Viktória

Mary

Paula

Really loving the bb hack exercises - hopefully a preview of coming events 😶‍🌫️

Rachel

Dang!! That last superset was 🔥 🔥🔥

Alli

Had to skip the chest exercises.  Broken wrist is really inconvenient

Tasha

Megan Laudick

Lindsay

🤌🏼🔥🫠 another day waddling out of the gym!

Rachael Milbrook

Happy Thursday!

Week 12 of 12 week split 
*12 weeks broken into 4 week micro cycles* 

Goal of micro cycle 3: weeks 9-12: We will finish off this split with a heavy focus on strength building. Each training day will be centered around our primary barbell compound movements. Our accessory work will work synergistically with our strength building focus, while concentrating on  maintaining the symmetry and hypertrophy gains we have improved on for over the last 8 weeks. Prioritize recovery and listen to your body as we begin to push boundaries with heavier loads and lower rep ranges. 

*our primary movements will progress/change each micro cycle. It will be helpful to track your weight/reps over each micro cycle, each week.*

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.

Anterior Chain: Quads, Chest

Pre Training Warm Up and Mobility: 
*Choose one or combine multiple routines from the “Warm up and Activation” bubble in the app to prep you appropriately for the training day. Focus on what you need to in order to be ready to train. 

Strength Training: 

1. Primary: Barbell Front Squat: 5S/4-6R

2. Primary: Barbell Bench Press: 5S/4-6R

3. Barbell Hack Lunge: 3S/6-8R each side 

4. EZ Bar Reverse Grip Incline Bench Press: 3S/10-12R 

5a. Single Leg, Leg Press: 3S/8-10R each side
5b. Single Arm High to Low Cable Chest Fly: 3S/8-10R each side 

6a. Leg Extensions: 2S/5R drop 10R 
6b. Weighted Push Ups: 2S/5R drop 10R

10/5 Training Day Overview

Rep Range: 4-6R
Tempo: steady, power 
Modification: goblet squat or machine squat- just be consistent with whichever you choose

**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: 
- position the barbell on the rack so it is between chest/shoulder height 
- grip the barbell just outside of shoulder width [thumbs wrapped over the bar] 
- connect the barbell your front delts, high chest [below your collarbone]
- rotate your elbows up until palms are facing up and elbows are pointing forward
- pin your arms here to create a stable shelf for the bar to rest on
- tuck your chin and pull the bar into your high chest/neck, this will help secure the barbell in place
- squeeze your glutes, pull belly button to spine, and brace
- 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]

Execution: 
- take a big, diaphragmatic breath in, hold the brace in your core
- push your hips back and bend knees as you lower into a squat position [90 degrees or below]
- keep an upright torso at the bottom of the rep 
- once in a full squat, drive your feet through the ground
- stay upright as you push your hips in and press up into a standing position
- exhale at the top of the rep and reset your brace each time
- knees should stay in line with the toes and chest should stay upright throughout

Primary: Barbell Front Squat

Rep Range: 4-6R
Tempo: steady, power
Modification: dumbbell or smith machine bench press- be consistent with whichever you choose

Set Up: 
- set the bar at a reasonable height so you are able to safely un-rack the barbell when you are lying supine on the bench. 
- to get into position, retract and depress your scapula and pin your mid/upper back to the bench. 
- grip the bar with a pronated grip, wider than shoulder width (grip placement will depend on your body mechanics and mobility)
- lock in the natural arch in your low back by contracting your lats (keep the scapula retracted and depressed), lift your chest towards the bar, squeeze your glutes, and position your toes in line with or slightly behind your knees. 
*the arch will keep your shoulders safe during heavy pressing. (No need to accentuate it if uncomfortable, just utilize the natural arch)*
- plant your feet on the ground so your toes are in line with or slightly behind your knees 
- brace and create full body tension [death grip on the bar- grip the ground with your feet]

Execution: 
- keep full body tension (break the bar- spread the ground with your feet) and un-rack the barbell, position it just above your chest in the starting position. 
- bend your elbows below your shoulders as you lower the barbell to mid chest or just under your chest [think about rowing the bar into your chest and squeeze your scap as you do, this will help keep tension in your posterior chain to support the press]
- keep your knuckles facing the ceiling 
- drive your feet through the floor and exhale as you press the bar up and slightly “back” to the start position.
- reset your brace and breath bet

Primary: Barbell Bench Press

Rep Range: 6-8R each side
Tempo: steady 
Modification: dumbbell stationary Lunges

Set Up:
- load the barbell with appropriate weight or use no weight to begin if this is new to you
- place the barbell on the ground 
- step over the bar and into a split stance 
- plant your front foot on the ground, drive the ball of your back foot into the ground 
- squeeze your glutes, pull belly button to spine, and brace
- extend your arms down and grip the bar on either side of your hips with a pronated grip
- hold the bar centered between your legs, arms in line with your torso 
- keep your chest tall, torso upright and a neutral head, neck, and spine 

Execution:
- keep a slight bend in your back leg
- bend your front leg and drive your knee towards your toes
- keep the bar centered under your torso, between your legs
- lower into a split squat, rubber plates tap the floor at the bottom of each rep 
- drive your foot through the ground and extend your front leg
- press back up into the start position
- contract your quad
- keep your hips square forward 
- keep a tall torso

Barbell Hack Lunge

Rep Range: 10-12R 
Tempo: steady 
Modification: Incline bench reverse grip dumbbell chest press

Set Up: 
- load the ez bar with appropriate weight 
- position an incline bench at 60-70 degrees
- grip the ez bar with a reverse grip, shoulder width apart or slightly wider 
- sit on the incline bench, plant your feet on the ground, press your back into the pad of the bench
- squeeze your glutes, pull belly button to spine and set your brace
- extend your arms and press the bar over your chest, palms facing back
- tuck your chin

Execution:
- bend your arms so your elbows travel ~45 degrees from your torso
- lower the bar to your mid/low chest
- extend your arms and press the bar up and over your chest again
- contract your chest
- keep your wrists straight
- keep traps down and pinned to the bench

EZ Bar Reverse Grip Incline Bench Press

Rep Range: 6-8R each side
Tempo: steady 
Modification: single leg box squat

Set Up:
- position yourself in the leg press machine 
- press your back into the pad of the machine 
- bend one leg and place your foot low and in the center of the platform 
- bend your other leg and plant your foot on the ground 
- grip the handles on each side and pull yourself into the seat, contract your lats
- squeeze your glutes, pull belly button to spine, and set your brace
- unlock the machine and extend your working leg
- never lock out at the top of the rep

Execution:
- bend your leg and allow your knee to move in the direction of your toes
- lower the platform towards your chest until your leg is bent at least 90 degrees
- extend your leg and drive your foot through the platform
- press the platform away from your chest again
- contract your quad at the top of the rep
- hold tension and do not lock out at the top of the rep
- keep your glutes pinned to the seat, back flat against the pad

Single Leg, Leg Press

Rep Range: 8-10R each side
Tempo: steady 
Modification: decline bench single arm chest fly

Set Up:
- attach a single arm handle to one side of the cable and position it high
- step in front of the cable facing 90 degrees from the handle
- grip the handle with the hand closest, neutral grip 
- step away from the cable 2-3 steps 
- get into a staggered stance
- squeeze your glutes, pull belly button to spine and brace 
- lean your torso forward just slightly 
- pin a slight bend in your arm, begin with arm extended high towards the cable

Execution:
- pull the cable down and across your chest 
- when the handle of the cable is in line with the center of your chest, contract your pec
- release the cable and extend your arm high and to the side again 
- hold tension in your pec throughout, in the stretched and shortened position 
- keep your wrist straight

Single Arm High to Low Cable Chest Fly

Superset

Rep Count: 5R drop 10R
*15R total 
**drop the weight by 20-50% 
Tempo: steady
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, contract your lats to keep you glued to the bench
- tuck your chin and drive your ribs down and brace 
- press your ankles against the pads

Execution:
- flex your ankles and extend your legs straight forward 
- lift the pad away from the ground and into full extensions, feet in line with your knees 
- when you reach full extension contract your quads
- bend your legs and lower the pad back down into start position with control 
- if you are feeling this in your knees, the weight you are using is likely too heavy or positioning may be off

Leg Extensions

Rep Range: 5R weighted drop 10R bodyweight
*15R total
Tempo: steady 
Modification: no weight, drop from incline push ups to your knees

Set Up:
- get down into a table top position and place a weight plate on your mid back [optional]
- plant your hands under your shoulders, just outside of your chest
- step your feet back into a hip width stance
- contract your quads, squeeze your glutes, pull belly button to spine, and brace
- keep a stiff trunk and a neutral head, neck, and spine

Execution:
- bend your arms so your elbows travel ~45 degrees from your torso 
- as you lower think about screwing your hands into the ground, keep a tight upper back 
- lower your chest to tap the ground, or at least a 90 degree bend in your arms
- extend your arms and press your chest away from the ground again
- contract your chest 
- keep your body traveling in a straight line up and down

Weighted Push Ups

10/5 Quads and Chest

Ashlee

Jody

4/26 Shoulders, Biceps, Triceps

Would love to have more double sets or sets to do during waiting times to capitalize on the time :)

Olga

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

Stephanie

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

Emily

4/20 Full Body or Optional Rest Day

Yanely

Landmine press following tricep push downs is evil genius 😈

Meghan

Literally cannot love this sequence enough. Upper body, core, still shaking from my leg workout….this is perfection 🫡

Katherine Maestas

4/19 Shoulders, Biceps, Triceps

Fucking KILLER on the quads!!! Skipped the walking lunges cause I don’t like them but everything else was chef’s kiss

Delilah

Absolutely LOVED the focus on stability today. Hands down one of my favorite workouts of this entire split so far, and this has been my overall favorite split so far!!

Megan

Serena

4/18 Quads and Glutes

Lamia

Ruben Dorado

Combined this with shoulders this week and I think I'm about to explode cause the pump is real 😂😂

4/17 Chest and Triceps

Who says you can’t get a good workout from home?! Killed it Sam!

Christina

Claire

4/16 Back and Biceps

Kerri

When you leave the gym with your calves and hammies feeling on-fire and invigorated, but also like noodles 😅 Such a beastmode workout, especially with those Nordic curls ❤️‍🔥❤️‍🔥

PR alert! 🚨 175 X 3 🤩 My best ever back squat! Sam & Noel are the bomb dot com!

4/15 Glutes and Hamstrings

This was so great and explosive omg 🥵🥵🥵🥵

Omayma

feeling incredible 😆 Thank you so much 🙏

4/13 Full Body or Optional Rest Day

4/12 Shoulders, Biceps, Triceps

4/11 Quads and Glutes

Had one of my best days so far on flat bench press! Not high numbers but the weights moved like butter. Sweeney fitness programming is amazing!

Arms were shaking by the end 😄 great workout!

4/10 Chest and Triceps

Building wings to fly away 🦇 🪽 💪

Rear delts are feeling ON TOP OF THE WORLD right now 💪😍

4/9 Back and Biceps

Jamie

Firaaaaaaaaaaaa 🔥 🔥 a hard one! Liked it!

Karolane

4/8 Glutes and Hamstrings

Rowena

So happy with how much my coordination is improving with the single arm/leg snatch!

Katie

4/6 Full Body or Optional Rest Day

Such great stability and control today 💪

4/5 Shoulders, Biceps, Triceps

Alexis

4/4 Quads and Glutes

Diana

Grateful for incredible daily training!! Loved it & thank you 🧡

4/3 Chest and Triceps

Every week, those 6 sets with 30 seconds rest leave me thinking I won’t finish all 6 sets. Always do though. Love them.

Did not sleep well and wasn't feeling it but still made it and pushed through today 🔥

Bent over dumbbell rows moving like butter! 🔥 💪

4/2 Back and Biceps

Tolivers

The modifications really come in clutch in a busy gym!

4/1 Glutes and Hamstrings

Thank you for incredible fullbody session!

3/30 Full Body or Optional Rest Day

Natalie

3 overhead exercises back to back about ended me 😅

First workout back after tummy bug illness. Felt good to move

jackie

3/29 Shoulders, Biceps, Triceps

I got cocky with those sissys and it put me in my place 😤

Daisy

That moment when you think you’re done and then see 3 sets of Spanish dropset 😂 💀 Quads are cooked 🍗 🔥

3/28 Quads and Glutes

I was reminded how much weaker my right arm/chest is today 😂

3/27 Chest and Triceps

Micaela

Seriously that was so freaking epic! 🦇

3/26 Back and Biceps

Jessie

3/25 Glutes and Hamstrings

Mariia

3/23 Full Body or Optional Rest Day

My first day back from 6 weeks off! I missed this 😜 it was a rough mental start, but such a good first day lift

First gym workout in forever and it was the pump I needed!

Hannah Ricci

3/22 Shoulders, Biceps, Triceps

Wow! All the variations! Such a great workout! ❤️🔥

Laura

3/21 Quads and Glutes

I hope all of her lifts continue to be this 🔥🦾 My arms are on fire!!

30 Reps is too much of anything!  Whewwww! 🔥

Michelle Zabin

3/20 Chest and Triceps

What a perfect bday workout 💗 back and biceps feeling PUMPED!! Talk about starting my 30s right (And strong AF 😉)

3/19 Back and Biceps

Those quadruped cable kickbacks were fun!

I felt an amazing pump with the sumo 🔥 a great workout!

3/18 Glutes and Hamstrings

Deadlift strength and form getting better and better by the week 🤩

3/16 Full Body or Optional Rest Day

Hard to walk between shoulder sets because my glutes and quads are epically wrecked.  Well done!

Caryn

35 weeks prego and still getting it done with lighter weight and modification when needed ❤️

Aven

Super fun and different arm variations! Loved it 💪❤️‍🔥

3/15 Shoulders, Biceps, Triceps

Flav

Shelly

3/14 Quads and Glutes

Those supinated tricep extensions HUMBLED ME

Brittany

3/13 Chest and Tricep

3/12 Back and Biceps

The back to back hammies is pure evil 😭😂☠️

3/11 Glutes and Hamstrings

Those single arm single leg cleans are wild!! I love them! Such great stability work. So happy we have a unilateral every day, they really make me feel my best self ❤️

10/5 Quads and Chest

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