Name: Playbook - Sam Sweeney - 10/9 Quads, Glutes [New Split!]
Uploaded: 2026-06-17T00:04:45.142Z
Duration: 75 min
Description: 10/9 Quads, Glutes [New Split!]

Kelby Kletchka

Flavia

🔥 Those sissy squats ARE NOT for sissys! Required MAX Assist for those! 🔥

Michelle 

GREAT first day of the split!! 🔥🔥 can’t wait for more to come

Julia

Kody Young

Libby

Natalie

Fire!! I’m starting back with this new split and my legs were shaking after this one! 🔥

Amberly

Runners1

Serena

Katie

Strong quads and just the right amount of mid glutes for balancing it all out. 💥💥 POWERFUL 💥💥 start to an awesome split!!

Megan

Nyakeh

Victoria

Hip thrust days take exponentially longer than regular days b/c my gym doesn’t have a machine. But it’s all good👍🏼

Lisa

Sally

Sweaty and shaky but felt so strong! The 12 weeks prior really set us up nicely.

Brooke

I appreciate so much the alternate options but if there was a way to link out to possibly a library of what the positioning should be for those it would be great. I sometimes have to pause and look them up

aven

Underestimated the cable work and the sissy squat 🥹🥹🥹😮‍💨😮‍💨

Alex

NOW THATS WHAT IM TALKIN ABOUT 🥳🥳🥳

Meghan

Rough!!! Those walking lunges and the last sissy squat I sub’d for goblet squats. I can’t walk the rest of the day haha

Ashley

My legs are jello! Such a great workout!!

Lauren

Definitely a tough one to keep up with but still made it to the end.

Dominique

Becky

Yvonne Holdener

Tasha

Nicole

Taylor

Felt so good to just focus on lower body instead of splitting upper and lower!! Brutal, just the way I like it😈

Carissa

Bar is SET for this split 🥵🤮 sheeeeeesh. Lets grow!

Morgan

Paige

Tiffany

Kashay Sullivan

Holy 🔥 legs were jello after the lunges 🤯

Corrine

Starting this program off with a much needed deload week but DAMN ITS TAKING SOME SELF CONTROL. Amazing first lift of the new split!!!

Audry

Walking lunges of death! Everything else was easy peasy 😅🫶

Taylor Willman

First time back in the gym after a long hiatus and your workouts are just as epic as they were before!! 🥳😍

Jessica Phillips

Maria Zenz

Ana Sofia

Sweeney’s you never disappoint 👏🏼💯‼️

Amie

Alicia Heier

O M G! That was one of the best workouts! My squats felt on point today! Everything else just flowed! I can’t wait to see where this split take us! 🔥🔥🔥

DeAnna

Now that’s what I’m talking about! 💃🏽 😮‍💨

Safia

Kyasha

Happy Monday! WELCOME TO THE NEW SPLIT.

You can find the full split and the 6, 5, 4, 3, day split options in the info section under the daily training bubble. 

Week 1 of 4 week split 

Goal of Split: Strength building and hypertrophy through the use of isometric tempo.

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:

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. Paused Heels Elevated Back Squat: 2S/3S [5 second pause at the bottom of each rep]

2. Heels Elevated Back Squat: 3S/5R 

3. Barbell Hip Thrust: 4S/4-6R w/ 3 second pause at the top of each rep + 4-6R steady tempo
[8-12R total]

4. Front Racked Walking Lunges: 4S/20R

5a. Single Leg Cable Extensions: 3S/6-8R each side [2 second pause at the top of each rep]
5b. Single Leg Bent to Straight Leg Cable Kickback: 3S/8-10R each side [2 second pause at the top of each rep]

6. Assisted Sissy Squat: 5S/5R [3 second pause at the bottom of each rep]

10/9 Training Day Overview

Rep Count: 3R
Tempo: 5 second pause at the bottom of each rep 
Modification: heels elevated goblet squat 

*I am using a 10 degree wedge. If you don’t have a wedge available to you, try elevating your heels with small plates

Set Up: 
- place a wedge centered on the ground behind your rack 
- position the bar at an appropriate height for you to set up underneath. [~shoulder level or just below]
- step in front of the wedge and directly behind the bar 
- grip the bar wider than 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
- organize your spine by squeezing your glutes, pull belly button to spine, and drive your ribs down
- activate your lats by pulling the bar into your traps
- 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, and elevate your heels on the wedge behind you
- get into your squat stance [toes forward or slightly out]
 *stance should be 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 and lean your torso forward just slightly
- think about screwing your feet into the ground and bend your knees [and push them out] as you lower into a squat
- lower into a full range of motion squat [hip crease at or just below your knees]
- press feet through the floor and extend your legs
- drive your hips in and press up into 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 press

Paused Heels Elevated Back Squat

Rep Count: 5R
Tempo: power
Modification: heels elevated goblet squat 

*I am using a 10 degree wedge. If you don’t have a wedge available to you, try elevating your heels with small plates

Set Up: 
- place a wedge centered on the ground behind your rack 
- position the bar at an appropriate height for you to set up underneath. [~shoulder level or just below]
- step in front of the wedge and directly behind the bar 
- grip the bar wider than 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
- organize your spine by squeezing your glutes, pull belly button to spine, and drive your ribs down
- activate your lats by pulling the bar into your traps
- 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, and elevate your heels on the wedge behind you
- get into your squat stance [toes forward or slightly out]
 *stance should be 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 and lean your torso forward just slightly
- think about screwing your feet into the ground and bend your knees [and push them out] as you lower into a squat
- lower into a full range of motion squat [hip crease at or just below your knees]
- press feet through the floor and extend your legs
- drive your hips in and press up into 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 press

Heels Elevated Back Squat

Rep Range: 4-6R w/ pause + 4-6R steady 
*8-12R total 
Tempo: 3 second hold at the top of your first 4-6R, steady tempo on final 4-6R 
Modification: smith machine or dumbbell hip thrust

Set Up:
- load a barbell with appropriate weight [rubber plates will allow you to roll the barbell over your legs]
- place the barbell on the ground in front of a flat bench 
- sit on the ground next to a flat bench so your mid back is pressed into the side of the bench, legs facing the bar
- extend your legs out and roll the loaded barbell over your hips
- with the barbell in line with your hips, bend your knees
- plant your feet firmly on the ground so your heels are under your knees [tripod feet- connect the base of the big toe, little toe, and heel to the ground]
- grip the barbell just outside hip width on each side and press down against the bar to secure the bar to your hips
- squeeze your glutes, pull belly button to spine, and brace
- contract your lats and keep a tight grip on the bar
- keep a neutral spine 

Execution: 
- drive your feet through the ground, and lift the barbell resting across your hips into full extension 
- your knees, hips, and torso should make a straight line at the top of the rep
- shins should be vertical at the top of the rep, knees in line with the ankles
- contract your glutes
- lower your hips until you feel a full stretch in your glutes

Barbell Hip Thrust [tempo change]

Rep Count: 30R total
*15 each leg
Tempo: steady 
Modification: no weight

*replace kettlebells with dumbbells in the appropriate front racked position 

Set Up: 
- grip a kettlebell in each hand
- bend your arms, and lift the kettlebells into the front racked position 
*bring the handles of the kettlebells together, kettlebells resting on your front delts, elbows wide and shoulder height
- stand with your feet hip width apart, toes forward
- squeeze your glutes, pull your belly button to spine, and brace
- keep a tall torso and a neutral head, neck, and spine

Execution: 
- lift one foot off of the ground and one step forward
- plant your foot on the ground in front of you
- bend your front and back knee, allow your front knee to move towards your toes
- lower into a lunge position, tap your back knee to the ground if you are able
- extend both legs and step your back foot forward to meet your front
- alternate each foot as you lunge forward
- keep reps continuous and fluid 
- keep your elbows high

Front Racked Walking Lunges

Rep Range: 6-8R each side
Tempo: 2 second pause at the top of each rep 
Modification: machine single leg extensions or banded single leg extensions

Set Up: 
- place a chair or bench in front of the cable, 3-4 steps away [any object you can use as support
- attach a single arm handle to one side of the cable, position it low
- step in front of the cable, facing away 
- loop the handle of the cable around your ankle
- step away from the cable and to the side of the bench in front of you
- plant your foot closest to the bench on the ground
- lift your other leg, with the cable around your ankle, and bend it at 90 degrees
- pin your knee in line with your hip
- use your hand to support your knee by holding lightly just under your knee
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, and spine 

Execution: 
- keep your knee in line with your hip and extend your straight straight out
- when your foot is in line with your knee, contract your quad and hold for 2 seconds
- bend your knee and lower your foot back to the bent leg position with control 
- use your hand to lightly support your knee

Single Leg Cable Extensions

Rep Range: 8-10R each side
Tempo: 2 second pause at the top of each rep
Modification: banded bent to straight leg kickback, single leg foot elevated glute bridge or hip thrust

Set Up: 
- attach a single arm handle to one side of the cable and position it low
- step in front of the cable, facing the handle
- loop the handle around your ankle on one leg
- step one step away from the cable 
- plant your other foot on the ground, grip the ground with your toes
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back and bend your torso forward so your chest faces the ground
- extend your arms and grip the rack with both hands in front of you 
- lift your foot connected to the cable off of the ground, bend your knee towards your chest  
- keep your hips and chest facing the ground

Execution: 
- extend your leg straight back
- when your foot is in line with your glutes, contract your glute
- bend your knee towards your chest and lower the cable with control 
- keep your back flat and a neutral head, neck, and spine 
- keep your hips and chest facing the ground

Single Leg Bent to Straight Leg Cable Kickback

Superset

Rep Count: 5R 
Tempo: 3 second pause at the bottom of each rep 
Modification: spanish squats or goblet squats

Set Up: 
- stand next to a rack, facing 90 degrees from the rack  
- stand with feet hip width apart
- extend your arm closest to the rack, grip the rack lightly 
- squeeze your glutes, pull belly button to spine, and brace 
- pin your hips forward, full extension 
- keep a neutral head, neck, spine
- lift your heels off of the ground and press up onto the balls of your feet

Execution: 
- keep your hips pinned forward and bend your knees so they travel over your toes
- keep a stiff torso and lower your knees towards the ground 
- pause for 3 seconds at the bottom of the rep, knees hovering off of the ground 
- extend your legs and drive your knees back into the standing position 
- contract your quads
- keep your heels off of the ground throughout each rep
- keep your hips pinned in full extension 
- hold a tight brace in your core, stiff torso
- keep a light grip on the rack for assistance, do not rely on it

Assisted Sissy Squat

10/9 Quads, Glutes [New Split!]

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

Porchia

Jennifer

6/16 Quads, Glutes

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!

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

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 🔥🔥💪

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)

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

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!!

10/9 Quads, Glutes [New Split!]

Community

More workouts from Sam Sweeney