Name: Playbook - Sam Sweeney - 11/20 Glutes, Quads, Hamstrings
Uploaded: 2026-06-17T00:04:44.882Z
Duration: 70 min
Description: 11/20 Glutes, Quads, Hamstrings

Had to do some modifications but liked this one.🔥

Michelle 

Kody Young

Omayma

Perfect balance of bilateral strength and unilateral stability! Quads and outer hips feeling absolutely fabulous 💗

Megan

The hip thrusts at the end were straight 🔥

Katie

11/10! The barbell hip thrusts really killed me. LOVED THIS!

Micaela

Niranjana

Audry

The glutes 🥴😮‍💨
Trap bar stuff hard to do without an open back one, but subbed dumbbells

Corrine

Kimmy

Been off the grid for a couple months with lots of life changes. Nice leg day to jump back into🙌

Caroline Kuc

I know I will be feeling it in my glutes tomorrow 🔥

Dedra

Michelle

Jennifer Glenn

Karissa

Traveled all day yesterday. Did the best I can with the weights I had this morning and still had an amazing work out. Enjoyed every set. Thank you

Lorena

So good! Really appreciate the modifications!

Yanely

Wondering if this workout was designed to kill us? Challenging as all hell 🔥

Lakshmi Neelesh Nimmagadda

Have to sub out curtsy anything for the sake of me knees but still 🔥

Becky

Very well rounded workout. Loved it 🔥🔥

Amie

Alicia Heier

Great leg day. Had to modify the trap bar and hack squat exercise 🔥

Deja

Every leg day I dread but man that one was dreadfully amazing 🙌🏻🙌🏻🙌🏻🙌🏻

Janelle

This might be my favorite slit so far!!! 🔥🔥🔥

Michelle Correa

Mia Arrowsmith

Mayra

Jennifer

Amazing workout! Can’t recommend this one enough. Feeling strong and pushed through some heavy hip thrusts without knowing I could 💪🏻🦵🏻

Kayleigh B

Lol, omgosh those 8s/ 5 r hip thrusts. Got my 🍑 🔥

April

Crystal

First time I’ve had the legs shakes in a long time

Trisha Nicholson

Jessi mollak

Holy smokes 🥵 that compound set was an 11/10. And that finisher?! Bye 🔥🍑

Morgan

❤️❤️❤️🙌🏼🙌🏼🙌🏼

Gloria

I had to modify a lot for my space which was frustrating but got it done

Love this glute ham pair. I don’t get too gassed on either muscle group and am able to push more. Loving this split

Jessica

Kate

Hit 200lbs for a back squat and demolished my legs for the day. Very Successful workout 🔥

Kashay Sullivan

Tiffany

Tanita

Change of routine this am but I got the job done

Porchia

Regina

Stephanie

Samantha

Happy Monday!

Week 2 of 6 week split

Goal of Split: Incorporate unilateral, tempo, and hypertrophy training to achieve balanced strength and muscle development.  

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.

Glutes, Quads, Hamstrings:

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. Barbell Back Squat: 4S/6-8R

2. Trap Bar Bulgarian Romanian Deadlift: 4S/4R, 6R, 8R, 8R each side [decrease weight as rep count increases if appropriate]

3a. Leg Extensions: 4S/5R drop 10R [15R total- drop the weight by 20-40% drop set]
3b. B Stance Hack Squat: 4S/4-6R each side

4. Trap Bar Alternating Reverse Lunge: 2S/16-20R total 

5. Barbell Hip Thrust: 8S/5R

11/20 Training Day Overview

Rep Range: 6-8R 
Tempo: power
Modification: smith machine squat/or any squat machine [be consistent with whichever you choose]

Set Up: 
- position the bar at an appropriate height for you to set up underneath. [~shoulder level or just below]
- step in front of the bar, grip the bar just outside 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
- activate your lats by pulling the bar into your traps
- squeeze your glutes, pull belly button to spine, and brace
- 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, 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, bend your knees and allow them to follow in the direction of your toes
- lower into a full range of motion squat [hip crease in line with or slightly below your knees]
- drive your feet through the ground and press up
- snap your hips in and return to 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 stand

Barbell Back Squat

Rep Count: 4R, 6R, 8R, 8R each side 
*decrease weight as rep count increases as appropriate
Tempo: steady
Modification: dumbbell bulgarian RDL

Set Up: 
- load the trap bar with appropriate weight or use no weight on the bar
- position the bar in front of a bench or bss stand
- step one foot in the center of a bar 
- elevate your other foot on the bench or bss stand behind you
- squeeze your glutes, pull belly button to spine, and set your brace
- lean forward to grip the bar on either side 
- depress your scapula and contract your lats 
- lift the bar into the standing position 
- keep a neutral head, neck, and spine

Execution: 
- push your hips back 
- bend your front and back legs
- keep a flat back and lean your torso forward 
- continue to push your hips back and lower the bar to just below your front knee/mid shin
- extend your front leg, drive your hips in, and lift your torso to the upright position again 
- contract your glutes and hamstrings
- keep a tight grip on the bar

Trap Bar Bulgarian Deadlift [rdl]

Rep Count: 5R drop 10R 
*drop the weight by 20-40% on drop set
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
- when you reach full extension contract your quads
- bend your legs and lower the pad back to the start position
- 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: 4-6R each side
Tempo: steady 
Modification: dumbbell or barbell b stance squat

Set Up: 
- position yourself in the hack squat machine
- press your traps up into the pads, and drive your back into the back pad
- grip the handles on each side
- position your feet on the middle of the platfom
- keep one foot glued to the platform
- lift the heel of your other foot and position the ball of your foot in line with the heel of your planted foot- point your toes slightly out on assisting foot
- think about keeping 80% of the weight on the planted foot, 20% on the ball of your foot
- squeeze your glutes, pull belly button to spine, and set your brace
- contract your lats and pull the pads of the machine into your traps
- drive your elbows forward, squeeze the handles tight 

Execution: 
- un rack the machine 
- drive your back into the pad and bend your legs
- allow your front knee to follow in the direction of your toes
- lower to a full squat position, hip crease at or just slightly below your hips 
- extend both legs and press back up into the standing position 
- contract your quads and glutes at the top of the rep 
- keep one foot glued to the platform
- keep your back pinned flat to the pad

B Stance Hack Squat

Compound Set

Rep Range: 16-20R total
Tempo: steady 
Modification: dumbbell alternating reverse lunges

Set Up: 
- load the trap bar with appropriate weight
- step to the center of the trap bar, feet hip width apart
- squeeze your glutes, pull belly button to spine, and set your brace
- bend forward and grip the bar with a neutral grip on each side
- depress your scapula, contract your lats and lift the bar into the standing position 

Execution: 
- lift one foot off of the ground
- step your foot one long step back and to the outside of your front foot
- plant the ball of your foot on the ground
- bend your front and back leg and lower into a curtsy position 
- lean your torso forward just slightly and lower the trap bar on either side of your front leg
- drive your front foot through the ground
- extend your leg and step your back foot forward to meet your front 
- press up into the standing position again
- contract your glutes
- keep a tight grip on the bar

Trap Bar Alternating Curtsy Lunges

Rep Count: 5R
Tempo: steady 
Modification: 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

11/20 Glutes, Quads, Hamstrings

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

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

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!!

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

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)

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!!

4/15 Chest, Triceps (sprints)

Wow I really needed that! Feeling so strong and balanced 🥰❤️‍🔥

11/20 Glutes, Quads, Hamstrings

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