Name: Playbook - Sam Sweeney - 12/11 Quads, Glutes, Calves
Uploaded: 2026-06-17T00:04:41.307Z
Duration: 75 min
Description: 12/11 Quads, Glutes, Calves

Serena

This has been my favorite love/hate leg workout yet!!

Karen

Liked the Bulgarian and calf raise variations today!

Megan

Elaine Rondon

Sweating since day 1 of this split 😅😂 loving it!

Montana

Lily

Had to modify some because not all machines were free

Jennifer

Betsy

Your smoothness on the adductor slide blew my mind…and was not replicated 😂

Chantal

Sliding that plate in between your feet is def a skill Sam makes look way easier than it is 😅

Corrine

Sara

Shelby

Mia Arrowsmith

I thought I was going to hate those cable Bulgarians but I LOVED them?!?

Mary

That was so hard! Still so sore from the other lower body day 🥵🥵

JANA

Tiffany

I loved this workout! All the single leg sets are perfect

Beth

Sam V

those adductor slides were crazy bananas Sam 😂🥲

Molly

Those step ups on the smith are so hard! Gets my HR up for sure! 👍

Annie

Porchia

This was soooo good!!! Myyy gooodness. Thank you

Lorena

Morgan

Marta

Regina

Kimmy

So good!  But almost died on the side lunge drags!! 🥵

Anna Radoszek

Mike

Bethany

Elizabeth Yerington

What was that????? 
🥲🥲🥲🥲🥲🥲🥲


Tanja Helpppp 😅

JulieAnn

Donna

Happy Thursday! 
 
Week 2 of 6 [week 6 deload] 

Pre Training Mobility and Warm Up: Please use the warm up listed and/or 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, Calves: 

Mobility/Activation: 
a. Bench Supported Falling Tower: 2S/5R 
b. Half Kneel [Weighted] Dorsiflexion: 2S/10R each side

Strength: 
1a. Pre Exhaust: Leg Extensions: 2S/20R 
1b. Pre Exhaust: Wide Stance Goblet Squat: 2S/20R

2. Primary: Narrow Stance Hack Squat: 3S/6-8R 

3. Secondary: Smith Machine Step Ups: 3S/8-10R each side

4. Cable Contralateral Bulgarian Split Squat: 2S/8-12R each side [3 second eccentric]

5a. Weight Belt Donkey Calf Raise: 3S/8-10R [3 second hold at top of each rep]
5b. Goblet Alternating Side Lunge w/ Adduction Slide: 3S/8-12R total 

6. Cable Rope Squat Pull Through: 2S/5R drop 10R drop 15R

12/11 Training Day Overview

Rep Count: 5R
Tempo: 2-3 second eccentric
Modification: sit closer to the bench

Target: quads

Bench Supported Falling Tower

Rep Range: 10R each side
Tempo: 3 second pause at the top each rep 
Modification: no weight and/or choose to do this facing a wall- push your knee to the wall

Target: ankle mobility

Half Kneel [weighted] Ankle Dorsiflexion

Mobility and Activation

Rep Count: 20R
Tempo: steady 
Modification: dumbbell leg extensions, or banded sissy stance leg extensions, or spanish squats

Target muscle group: quads

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 
- squeeze your glutes, pull belly button to spine, drive your ribs down, and brace 
- tuck your chin 

Execution:
- flex your ankles 
- extend your legs forward and lift the weight
- when you reach full extension, legs straight, contract your quads
- bend your knees and lower the pad with control
- keep your glutes glued to the seat
- if you are feeling this in your knees, the weight you are using is likely too heavy or the positioning may be off

Machine Leg Extensions

Rep Count: 20R
Tempo: steady 

Target muscle groups: quads, glutes

Set Up: 
- grip a dumbbell in both hands, goblet hold
- bend your arms, tuck your elbows by your sides, hold the dumbbell at your chest
- get into a wider than hip width stance, toes forward
- squeeze your glutes, set a neutral pelvis position, and brace
- keep chest upright and facing forward

Execution: 
- push your hips back
- bend your legs and keep knees following your toes
- lower into a squat position, 90 degree bend in your legs or slightly below
- extend your legs, drive your hips in, press up into the standing position
- contract your glutes at the top of the rep
- hold tension in your quads throughout each rep

Wide Stance Goblet Squat

Pre Exhaust Set

Rep Count: 6-8R 
Tempo; steady 
Modification: barbell front squat, heels elevated barbell back squat, or landmine hack squat

Target muscle group: quads 

Set Up: 
- position yourself in the leg press machine, press your traps up into the pads, press your back into the pad
- position your feet in a narrow stance, middle of the platform
- squeeze your glutes, set a neutral pelvis position, and brace
- grip the handles on either side, squeeze your elbows in close by your sides

Execution: 
- bend your legs, allow your knees to travel forward, keep heels planted 
- lower into a full squat position, at least 90 degree bend in your legs
- extend your legs and press up into the standing position again 
- contract your quads

Narrow Stance Hack Squat

Rep Range: 8-10R each side
Tempo: steady
Modification: barbell or dumbbell step ups

Target muscle group: glutes, quads

Set Up: 
- position a flat bench in the center of the smith machine, under the bar
- position the bar high 
- step your feet on top of the flat bench 
- rack the bar across your back, grip the bar on either side and pull the bar into your back
- squeeze your glutes, set a neutral pelvis position, and brace
- allow one foot to hang off of the side of the flat bench 

Execution: 
- push your hips back, lean your torso forward slightly
- bend your top leg and lower your other foot to the ground next to the bench [behind your front foot]
- lightly touch your foot to the ground
- drive through your top foot, extend your leg, and drive your hips in
- raise your torso and press into the upright position again 
- keep your free foot hanging off the side of the bench at the top of the rep
- contract your glutes

Smith Machine Step Ups

Rep Count: 8-12R each side
Tempo: 3 second eccentric 
Modification: dumbbell contralateral bulgarian split squats

Target muscle group: quads, glutes

Set Up: 
- attach a single arm handle to one side of the cable and position it low
- position a bss stand or bench in front of the cable, ~3-5 steps away from the cable
- step in front of the cable, facing the handle
- grip the handle with one hand, neutral grip
- extend your arm forward and step back until your legs are touching the stand/bench behind you
- plant your opposite foot from the cable on the ground
- bend your other leg and hook your ankle over the stand or edge of the bench
- keep your torso upright
- squeeze your glutes, set a neutral pelvis position, and brace
- keep chest and hips square, facing forward

Execution: 
- bend your front leg so your knee moves over your toes
- lower into a full split squat position, at least a 90 degree bend in your front leg
- extend your front leg and drive your knee back
- press up into the split stance position again 
- contract your quad and glutes at the top of the rep

Cable Contralateral Bulgarian Split Squats

Rep Range: 8-10R 
Tempo: 3 second hold at the top of each rep
Modification: no weight, or machine donkey calf raise

Target muscle group: calves

Set Up:
- place a plate under the bar or a bench
- load the weight belt and place it around your hips so the weight hangs down in front of you
- step the balls of your feet on top of the plate, allow your heels to hang down and rest on the ground
- squeeze your glutes, set a neutral pelvis position, and brace
- push your hips back, keep a flat back, and bend your torso forward
- extend your arms down to grip the bar or bench below your chest for support

Execution:
- drive the balls of your feet into the plate
- raise your heels away from the ground and as high as you are able
- contract your calves
- lower your heels to the ground again, full stretch through your calves at the bottom of the rep

Weight Belt Deficit Donkey Calf Raise

Rep Range: 8-12R total  
Tempo: steady
Modification: use a slider in place of a weight to slight, or take out adductor slide and do alternating lateral lunges

Target muscle group: quads, glutes, adductors

Set Up: 
- place a small plate on the ground, between your feet
- grip a weight in both hands, goblet hold
- squeeze your elbows by your sides and keep the weight at your chest
- squeeze your glutes, set a neutral pelvis position, and brace
- keep chest facing forward 

Execution: 
- step one foot out to one side, plant your foot on the ground
- shift your hips to the side
- bend your leg, keeping your other leg straight
- sit your hips back into a lateral lunge position, at least a 90 degree bend in your leg
- extend your leg, drive your hips in
- as you press up, keep your other leg straight and slide the plate towards your other foot using your adductors
- contract your quads, glutes, and adductors at the top 
- alternate each side, each rep

Alternating Goblet Lateral Lunge w/ Adductor Slide

Compound Set

Rep Count: 5R drop 10R drop 15R
Tempo: steady
Modification: banded pull throughs (no weight- 30 reps), or sub with kneeling or dumbbell hip thrusts

Target muscle group: glutes

Set Up: 
- attach a cable rope and position it low
- step in front of the cable, facing away from the rope
- get into a wide stance, reach through your legs and behind you to grip the ends of the rope with each hand
- step forward 3-5 steps
- plant your feet firmly on the ground
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a flat back
- keep arms extended down in front of your torso, hold the rope between your legs

Execution: 
- push you hips straight back, bend your knees
- bend your torso forward
- lower to at least a 90 degree bend in your legs
- extend your legs, drive your hips in, and raise your torso upright again 
- pull the rope through your legs 
- hip thrust the rope into the standing and upright position 
- contract your glutes at the top of the rep

Cable Rope Standing Squat Pull Through

12/11 Quads, Glutes, Calves

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

6/16 Quads, Glutes

Audry

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

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 ♾️

Katie

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

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

5/5 Glutes, Hamstrings (abs)

God those inverted rows get me every time 💀🫠

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!!

4/15 Chest, Triceps (sprints)

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

4/14 Glutes, Hamstrings (abs)

Kayla Staker

4/13 Back, Biceps (sprints)

Love the addition of core and ab work. Thank you. Always a challenge for me but worth it!

12/11 Quads, Glutes, Calves

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