Name: Playbook - Sam Sweeney - 11/14 Quads, Glutes, Calves
Uploaded: 2026-06-17T00:04:46.843Z
Duration: 65 min
Description: 11/14 Quads, Glutes, Calves

Been doing these workouts for years but this one felt far too advanced for some reason today.

Olivia

Surprised how I didn't struggle as much as I thought I would doing the BB bulgarian split squats 😂 then when I got to the wall sits I died lol

Jessica

First time feeling super stable in my falling tower. Psyched to level up next week!!!

Megan

Diana

Anna

Sam has jokes with those wall sits!! 🔥

Andrea

yangBAE

Bulgarians followed by wall sits ☠️☠️☠️☠️

Katie

Veronica

Alexandra Casi

Heather

I definitely was limping out of the gym today

Nani

Awesome! F$&@ing hard!!!!🏋🏼‍♀️🔥❤️

Donalee

Dominique

Amie

Brittany

Alicia Heier

Rikki Meilleur

Bulgarian split squats never fail to humble me 😂

Humberto

madisen

Marlene

Jennifer

Kristen

Caitlin Sparks

Alma

Rachael Milbrook

Just what I needed this Monday morning.  🔥🔥🔥

BB split squat + single wall sit = toasted legs! That’s was 🔥🔥🔥

Mia Arrowsmith

Good but those wall sits were brutal 😩😩🦵🏾

Kimmy

Lakshmi Neelesh Nimmagadda

JulieAnn

Kaitlin

Nicole

This worked me a lot harder than I thought 🙌

Morgan

Carolina

Kayleigh B

Stephanie

Your workouts push me and motivate me! Thank you!!!

Janelle

Loved the challenge of the step- down at the end!

Courtney

10/10. Fighting for my life during that BSS & SL wall sit superset 🔥🫠

Audry

Julie

Hello Monday! Starting off the week with legs is becoming my new favorite! Also, second favorite leg workout 🔥💪🏼

Emma

Okay… this was a whole new level🤣🤣. #feelinlikewonderwoman

Lacey

Channing

hillary

Happy Monday!

*Focus of this split: strength building and mobility. 

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, Calves: 

Compound Set: 
1A. Heels Elevated SSB Squat: 4S/6-8R, 6-8R, 6-8R, 8-10R 
1B. Band Assisted Falling Tower: 4S/6-10R [2 second eccentric, 2 second pause at the bottom of the rep] 

2. Banded Dumbbell Romanian Deadlift [from neutral to pronated grip]: 5S/16-20R total [8-10R with a 2 sec pause at the bottom and top of each rep + 8-10R no pause, steady reps] 

Compound Set: 
3A. Barbell Bulgarian Split Squat [close stance, quad focused]: 3S/6-8R each side [3 second eccentric] 
3B. Single Leg Wall Sit: 3S/60 seconds total [switch legs every 10 seconds] 

Compound Set: 
4A. Barbell 1.5R deficit Calf Raises: 3S/12-15R total [1R + .5R= 1R] 
4B. Kettlebell Goblet Lateral Step Down: 3S/10-12R each side

11/14 Training Day Overview

Rep Range: 6-8R, 6-8R, 6-8R, 8-10R 
Tempo: steady, power
Modification: high bar barbell back squat, barbell front squat, or choose a hack squat machine [if possible, keep heel elevation on squat modifications] 

*whichever modification you choose, be consistent throughout the next 9 weeks. 

Set Up: 
- place a wedge or small plates in the center of the rack 
- position the SSB on the rack, shoulder height or just below 
- stand in front of the bar, extend your arms to grip the handles on each side 
- retract and depress your scapula, and pull yourself under the bar 
- position the pad of the bar on your high back 
- step your feet under the bar
- point your elbows forward and squeeze them in towards your sides, contract your lats to hold the bar in place
- un rack the barbell and step away from the rack 3 steps 
- step back and elevate your heels on the wedge behind you
- take a hip width or just inside hip width stance [more narrow if possible- however, adjust stance as needed to achieve correct form] 
- keep your chest upright and facing forward 
- keep your gaze fixed straight out in front of you or ~6’ out in front of you
- glue feet to the ground/wedge

Execution: 
- hinge at your hips, bend your knees and lower into a squat
- allow your knees to move towards your toes as you lower into a full ROM squat, keep your heels glued down 
- lower until you reach 90 degrees or just below in your squat [full rom appropriate for YOU]
- knees should be in line with your toes at the bottom of the rep
- drive your feet through the ground, extend your legs and press yourself back up into the standing position 
- do not let your knees cave inwards as you drive yourself up
- keep your chest upright 
- keep your elbows squeezed in tight, facing forward

Heels Elevated SSB Squat

Rep Range: 6-10R
Tempo: 2 second eccentric, 2 second pause in the stretch
Modification: the tighter the band, the more assistance it will provide you. 

*Lower your torso only so far that you still feel in control. We will continue to work on this one over the next few weeks but progress slowly. 

Set Up: 
- loop a large loop band low around a machine or rack 
- step in front of the band, so you are facing band
- grip each end of the band with each hand
- step away from the machine/rack until you are able to feel the tension of the band pull you forward lightly 
- get down on the ground in a kneeling position 
- extend your ankles and plant the tops of your feet on the ground *OR flex your ankles and drive your toes into the ground- whichever puts you in a more comfortable position 
- drive your ribs down 
- squeeze your glutes and pin your hips forward, in line with your torso 
- keep arms extended towards the band

Execution: 
- inhale and use a 2 second eccentric to slowly lower your torso towards the ground behind you
- keep both knees on the ground as you lower your torso back 
- lower only so far that you are able to keep control of the movement, enough to feel a full stretch in your quads 
- pause for 2 seconds and take one breath in the stretched position 
- exhale and use your quads to raise your torso back to the upright position
- pause at the top to regain control

Band Assisted Falling Tower

Compound Set

Rep Range: 16-20R total [8-10R w/ pause at bottom and top + 8-10R steady] 
Tempo: 2 second pause at the bottom and top of each rep on your first 8-10R, steady reps on your final 8-10R 
Modification: no band

*using a band allows us to load the movement in the shortened and lengthened position. 

Set Up: 
- loop a large loop band around a bench or rack, hip height
- grip a dumbbell in each hand
- face away from the band
- step both feet inside of the band, position it at your hips 
- take enough steps forward so you are able to feel the tension of the band pulling you back lightly 
- plant your feet on the ground, hip width or slightly wider
- use a tripod foot and grip the ground with your toes 
- tuck your ribs, brace your trunk and keep a neutral head/neck/spine 
- start with your dumbbells in a neutral grip position, arms by your sides

Execution: 
- push your hips back as you bring your dumbbells in front of you in a pronated grip 
- keep your dumbbells close to you and continue to allow the band to pull your hips back, and as your dumbbells pass your knees- bend them just slightly 
- lower your dumbbells to mid shin [just below your knees], chest facing the ground, legs at a 45 degree bend 
- drive your hips in against the tension of the band as you lift your dumbbells back to a neutral position by your sides- chest up and facing forward at the top of the rep 
- contract your glutes 
- on your first 8-10R, pause for 2 seconds at the bottom and top of each rep
- on your final 8-10R use a steady tempo pace

Banded Dumbbell Romanian Deadlift [neutral to pronated grip]

Rep Range: 6-8R each side 
Tempo: 3 second eccentric
Modification: dumbbell bulgarian split squat

Set Up: 
- set the barbell to ~shoulder height on the rack
- position a bench [or box] behind the rack- [far enough away for you to be able to step back ~2 steps and elevated one foot]
- grip the barbell with a pronated grip, even distance on each side [just outside shoulder width] 
- retract your scapula and pull yourself under the bar
- position the bar on your high/mid back [on the ‘ridge’ created by retracting your scapula] 
- drive your elbows down and pull the bar into your back 
- un- rack the barbell 
- take ~2 steps back and elevate one leg on the bench [top of your foot down on the bench- edge of the bench lined up with the crease of your ankle. if you do not have the mobility bend your ankle and drive your toes into the bench] 
*front foot should be ~1 step in front of the box/bench. The more close the stance, the more ankle flexion the movement will force- making it more quad dominant]
- keep your eyes fixed in one spot, head/neck neutral
- drive your ribs down and hold the brace in your trunk 

Execution: 
- use a 3 second eccentric and hinge slightly at your hips
- bend your front knee [allow it to move towards your toes while your heel stays planted on the ground] and push your hips back towards the bench as you lower into  until your front leg is bent at ~90 degrees or just below
- keep your chest upright and facing forward at the bottom of the rep
- drive your front foot through the ground and extend your leg as you press up and into the start position
- keep knee in line with toes throughout each rep
- complete all reps on one side before moving to the next

Barbell Bulgarian Split Squat [close stance, quad focused]

Time: 60 seconds total [switch legs every 10 seconds] 
Tempo: hold 
Modification: wall sit with both feet on ground [weighted for difficulty] 

Set Up: 
- position yourself against a wall, back and hips pressed flat against the wall
- plant your feet on the ground
- keep your shins vertical in this position, knees in line with your ankles

Execution: 
- bend your knees and sink down, 90 degree bend in your legs 
- lift one leg and extend it straight out in line with the knee of the other leg
- flex your quad and hold for 10 seconds
- bend your leg again and plant your foot on the ground while lifting the other foot off the ground
- extend your other leg, flex your quad and hold again for 10 seconds
- continue to alternate lifting and extending each leg, every 10 seconds for 1 minute total 
- keep your back pressed into the wall
- think about pushing the floor away from you
- try to keep your lifted leg high and in line with the quad of your other leg

Single Leg Wall Sit

Rep Range: 12-15R total [1R + .5R=1R]
Tempo: steady 
Modification: dumbbell deficit 1.5R calf raises, or take out deficit

Set Up: 
- secure the barbell on your back in a back squat position
- activate the lats by pulling down on the bar and keeping your elbows under the bar- pin the bar in place
- step back onto a platform or plate [2-3” high] into a hip width stance 
- allow your heels to hang down, off of the plate- plant the balls of your feet on top of the platform or plate
- lock your hips in and squeeze your glutes to help you brace in this position

Execution: 
- keep your spine neutral as you press down through the balls of your feet and raise the heels to extend up onto your toes
- contract your calves
- lower your heels only .5R before pressing up onto the balls of your feet again, contracting your quads
- lower your heels to the ground with control, keep the balls of your feet glued to the platform/plate and continue reps

Barbell Deficit 1.5R Calf Raises

Rep Range: 10-12R each side 
Tempo: steady 
Modification: no weight, keep the height of the box below your knee

*choose a box/positioning that is knee height or below

*use a much lower box/stacked plate, if your ankle mobility is limited and you cannot keep your heel planted on the bench as you lower [1-2 plates stacked] 

Set Up: 
- grip a kettlebell with a goblet hold in both hands [the ‘ears’ of the kettlebell] 
- pin your elbows by your sides, hold the kettlebell at your chest
- stand next to the edge of the bench/box, facing 90 degrees from the long side of the bench 
- position your foot closest to the bench up on top of the bench, allow your other foot to hang off the edge of the bench

Execution: 
- bend your leg [ with foot planted on top of the bench], push your hips back just slightly as you allow your knee to move towards your toes
- lower your other foot to plant on the ground, in line with the top foot [or just slightly behind]
- keep your chest upright and facing forward 
*your entire top foot should stay planted on the bench, heel down and glued to the bench
- extend your top leg and press back up into the start position, with your opposite foot hanging off the bench again- leg extended down 
- be slow and methodical with your movement 
- knee should stay in line with your toes, do not let your knee cave as you lower or press

Kettlebell Goblet Hold Lateral Step Down

11/14 Quads, Glutes, Calves

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

Porchia

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

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

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!!!

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!!

11/14 Quads, Glutes, Calves

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