Name: Playbook - Sam Sweeney - 12/12 Quads, Glutes, Calves
Uploaded: 2026-06-17T00:04:46.721Z
Duration: 65 min
Description: 12/12 Quads, Glutes, Calves

Flavia

Last workout of 2022 and I had to kill my legs 🔥 excited for 2023!

yangBAE

By far the hardest quad workout this split 🫠

Taylor Willman

After a hard day, nothing brings me back to feeling like my best self better than a Sweeney-made quad day ❤️‍🔥 Also, over the past few weeks, I decided I want to keep these falling towers in my workouts forever 🥰

Megan

Morgan

Meghan

So a few things here: Sam, were you angry at us or at your quads? I did PR on the squats 👐🏻 but by the time I got the skater squats I literally said “sam is nuts here.”and yet, I did it all! So, we can complain and all and yes, quads will be out of commission until Thursdays legs but Sam is pushing us all to hit our potentials. 👏

Diana

Wow. Coming back from a week off which I was super bummed about. I PR’d my SSB squat and was able to do the assisted sissy squat which I promise you, I’ve never been able to even consider doing before. Thankful for Sam, this programming and this community. Progress is addicting.

Brittany

Melanie

Holy smokes man 😳 Quads we’re absolutely toasted by the end

Kody Young

Brittney

Tahnee

100’s are terribly difficult!!!😜🤬👏🏻❤️

Donalee

Good focus on quads! Really feelin it!💥

Jamie

Awesome and challenging workout 🔥🔥🔥🔥🔥🔥🔥

Rowena

Never going anywhere else for my programming 🔥🫶

Veronica

Not big bad movements, but very challenging!! Hello quads!

Alexandra Casi

I’m a week behind and was scared after reading the FB posts about this week. It is no joke. ☠️ Quads are shaking…but I’ve been able to push higher weight. Cheers to being sore all week 😂

Katie

Victoria Clay

Serena

If you are looking for me... I'll just be on the floor for the next few minutes until my legs function again.

DB hip thrusts hurt the pelvis, can we do smith machine hip thrusts instead?

allison

This was sooooo good, it hurts…literally 🥵🦵🏾

Kimmy

Holy sweet baby Jesus! What was that workout?! Sam woke up and really said how bad can I F them up today 😂😂😂 pretty sure I lost my cheeks the last set! They gone….😂😂

DeAnna

Brooke

Ebba Wikström

Ashley

Lara

Becky

It wasn’t just you Sam, this one had me shaking like crazy. Whimper face was activated!

Audrey

Loved everything about this one!! Legs are shaking! Followed it up with a 40min beach walk and my legs felt like bricks!!! ❤️🔥❤️

Deja

Nicole

Thank god I was in a public setting or else you would’ve heard all the curse words during that 100 rep 😅

Abigail

Keri

Aimee

Connie

Kathryn Whitten

Chose violence today 😅😅

Legs are SHAKING

Morgan C

That was pure fire 😂💪🏻✌🏻🔥

Jennifer

Peyton

Legs are shaking that 100 rep extension are 🔥

Lakshmi Neelesh Nimmagadda

Tasha

Leg extensions AND the hip thrusts were sneaky sneaky! And I surprised myself with the skater squats

Rachael Milbrook

With all due respect, F*** those 100 rep quad extensions lol

Emily

Ok that was brutal….but something tells me those 100s will be back all week😳🥵😮‍💨

Holli

Anna Claire

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. Controlled ROM Falling Tower: 4S/6-8R [ideally increase the ROM from previous weeks]
1B. Heels Elevated SSB Squats: 4S/2-4R, 2-4R, 2-4R, 6-10R 

2. Leg Extensions: 1S/100R [broken up however needed] 

Compound Set: 
3A. Dumbbell Front Heel Elevated Split Squat [banded optional]: 4S/6-8R each side [3 second eccentric] 
3B. Sissy Squat: 4S/5R + 10 second hold at the bottom of the final rep of each set [3 second eccentric on your 5R] 

Compound Set: 
4A. Seated 3 Way Calf Raise: 3S/30R total [10R toes out, 10R toes forward, 10R toes in] 
4B. Skater Squat with Counter Balance Weight: 3S/8-10R  each side 

5. Dumbbell Hip Thrusts: 10S/5R [Every 10 seconds]

12/12 Training Day Overview

Rep Range: 6-8R
Tempo: steady 
Modification: use counter balance weight, or a band + the controlled rom of the bench behind you for extra assistance/control

*progress this movement by increasing your ROM. Lower the box or bench from what you have been using the last couple weeks. 

Set Up: 
- position a bench, box, ball or stack plates behind you 
- get down on the ground in front of the bench in a high kneeling position, torso should face away from the bench 
- 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 [work up to being able to have the tops of your feet planted on the ground] 
- drive your ribs down 
- squeeze your glutes and pin your hips forward, in line with your torso [set your pelvis in position] 
- drive the tops of your feet into the ground, entire top of foot/ankle should stay glued to the ground throughout
- criss cross your hands over your shoulders OR hold a light plate in both hands and extend your arms straight out from your chest
- tuck your chin, keep a neutral head/neck/spine and fix your gaze forward 

Execution: 
- inhale and slowly lower your torso towards the bench behind you
- keep both knees on the ground as you lower your torso  
- continue to lower until you are able to tap the edge of the bench/platform with your mid/high back 
- pause slightly to feel the stretch through your quads and hip flexors 
- exhale and use your quads to raise your torso back to the upright position
- pause at the top to regain control, contract your quads 
- spine should stay neutral, we are looking for a stretch in your quads as opposed to hyperextending your back [arching]- torso should stay stiff and in line with your hips throughout each rep 
- if you are holding a plate it should stay in line with your chest, holding the weight out like this will help counter balance the tension you feel in your quads- try not to rely on it too much but use it for assistance

Controlled ROM Falling Tower [optional counter balance]

Rep Range: 2-4R, 2-4R, 2-4R, 8-10R 
[drop your weight appropriately for your set of 8-10]
Tempo: 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

Compound Set

Rep Count: 100R 
*broken up however needed, small rests as needed [no more than 10-15 sec rest] 
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 
- drive your ribs down and brace 

Execution:
- flex your ankles and extend your legs
- when you reach full extension contract your quads
- pause and focus on contracting your quads at the top of the rep 
- lower your legs with control back to the bent position
- if you are feeling this in your knees, the weight you are using is likely too heavy

Leg Extensions

Rep Range: 6-8R each side 
Tempo: 3 second eccentric 
Modification: no weight

*only lower into your split stance as far as you are able while still keeping your entire front foot on the platform

Set Up: 
- loop a band low around a rack or machine in front of you
- step back and place a wedge or small plate in front of the band
- use a wedge or small plate on the ground to elevate your front heel
- grip a dumbbell in each hand
- lift your dumbbells to your shoulders in the front racked position, elbows should be pointing forward
- plant one foot forward, elevate your heel on the wedge or small plate
- loop the band around the back of your front knee [the band should pull you straight forward] 
- step your other foot back into a long split stance 
- keep a only slight bend in the back leg
- keep your chest upright, tuck your ribs and brace

Execution: 
- bend your knee and push it towards your toes to initiate the movement [allow the band to pull your knee forward]
- keep your back leg mostly straight and keep your heel down as you use a 3 second eccentric to lower into a split stance stretch 
- your front knee should follow the direction of your toes, the goal being to drive your knee as far past your toes as you can while keeping your entire foot planted on the ground- chest upright 
*you should feel a deep stretch in your hip flexor on your back leg- 
- extend your front leg and press yourself back up into a split stance
- contract your quad against the tension of the band [if you are using a band]

Dumbbell Front Heel Elevated Split Squat [optional band]

Rep Count: 5R
Tempo: 10 second pause in the stretched position of the final rep of each set 
Modification: Spanish squat [heels elevated if needed] 

Set Up: 
- stand with your feet together, toes pointing forward
- use a rack or wall or machine next to you to grip with one hand for assistance
- squeeze your glutes, pull your belly button to your spine, and brace [keep a stiff torso] 
- press up onto the balls of your feet
- keep you hips pinned forward, shoulders back, chest up
- torso should stay stiff and move in a straight line 

Execution: 
- bend your knees and allow them to drop towards the ground in front of your toes
- lean your torso back slightly to balance your weight and allow your body, from knees to head, to move together in a straight line as you lower
- lower your knees towards the ground as far as you are able to while keeping control of the movement
- we are looking for a full stretch in your quads, hip flexors, etc
- drive the balls of your feet through the ground
- extend your legs and press yourself back into the upright position
- contract your quads 
- after your final 5th rep, lower to the bottom of the movement, the full stretch, and sit in the stretch as you contract your quads in the lengthened position for a full 10 seconds

Assisted Sissy Squats

Rep Count: 30R total 
*10R toes out + 10R toes forward + 10R toes in
Tempo: steady 
Modification: seated calf raise; [sit on a flat bench and place a plate on the ground in front of you. elevate the balls of your feet on the plate, allow your heels to hang off the plate.  Place a plate on top of your quads for extra weight]

Set Up: 
- sit on the edge of the calf raise seat
- adjust the knee pad so it is pressing into your quads
- position the balls of your feet on the platform, heels hanging off, toes pointing out to begin
- tuck your chin and grip the handles of the machine

Execution: 
- drive down through the balls of your feet and lift your heels
- when your heels are raised as high as they can be, contract your calves
- lower your heels with control until your calves are in the fully stretched position again
- first 10R toes point out, second 10R toes point forward, last 10R toes point in

Seated 3 Way Calf Raise

Rep Range: 8-10R each side 
Tempo: steady 
Modification: step back reverse lunges

Set Up:
- grip a LIGHT dumbbell in each hand, hold them down by your sides 
- stand with feet together, toes pointing forward
- squeeze your glutes, drive your ribs down and brace
- bend one leg, point your toe and keep this leg pinned in this position 
- focus your gaze on one spot in front of you

Execution: 
- hinge at your hips, lean your torso forward just slightly, and bend your front leg as you lower the knee of your back leg to tap the ground behind you
*the goal being to keep your back foot off the ground
- as you lower your knee to the ground reach your arms straight forward to provide a counter balance weight in this position 
- drive your front foot through the ground, extend your leg and bring your back leg to meet your front at the top of the rep 
- bring your arms back down by your sides as you press back up to the start position 
- squeeze your glutes and stabilize at the top of the rep 
- complete all reps on one side before moving to the next

Skater Squat with Counter Balance Weight

Rep Count: 5R
Tempo: steady 
 Modification: dumbbell hip thrusts

*only 10 seconds rest between sets

Set Up:
- sit on the ground next to a flat bench so your mid back is pressed into the side of the bench 
- position a loop band just above your knees
- place a dumbbell on your hips [bad with towel or mat if needed], hand on to it light with each hand
- bend your knees and plant your feet firmly on the ground, toes forward and hip width apart [tripod feet- connect the base of the big toe, little toe, and heel to the ground]
- scoot your feet so your heels are positioned just in front of your knees 
- tuck your chin, keep a neutral spine, and squeeze your glutes

Execution: 
- drive your feet through the ground, push your knees out against the tension of the band and lift your hips off the ground
- raise your hips until they are fully extended 
- 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
- keep your knees pressing out against the band 
- keep chin tucked forward

Dumbbell Hip Thrusts

12/12 Quads, Glutes, Calves

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

Porchia

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

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!

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!!

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!!!

12/12 Quads, Glutes, Calves

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