Name: Playbook - Sam Sweeney - 12/18 Glutes, Quads, Hamstrings
Uploaded: 2026-06-17T00:04:44.760Z
Duration: 70 min
Description: 12/18 Glutes, Quads, Hamstrings

Squats were not the best today but still a fire workout 🔥

Omayma

Hammies and outer hips on fire ❤️‍🔥 Loved it!

Megan

Putting all those carbs yesterday to good use today! 🦵 Also yall are low key insane with two sets of back squats and to end it with walking lunges 😂

Kody Young

Trying this program back out after a year and thought to myself “freaking Sam of course killing us” 😂😂🙌🏻🔥

Casey

I’m sorry for how much I cursed you out during this workout 😂😂😂

Merry Christmas to me…death by leg day ☠️

Katie

Sweeny be trying to make us both strong and crippled by the passing weeks 😅 hit my goal of#155 on back squats🥳🥳🥳 and for 5 reps too! Which means I can go up and up 💪💪💪

Diana

Libby

Clamshells definitely killer legs. Legs and glutes on fire 🔥

Dominique

Gabrielle

Brittany

Def feeling ready for a deload next week 😈😈😈

Audry

Dedra

So tired!  Why are the hamstring med ball curls so hard for me??? 🥵

Going out with a bang with the leg day 🔥 those back to back set of barbell squats 😮‍💨

Deja

Meghan

Janelle

Tiffany

Taylor Willman

Yanely

Becky

Still taking it easy due to my back but 👍🏻

Corrine

Lorena

What in the H E Double Hockey Sticks was that?! That was a killer leg day! My legs are toast!

DeAnna

Kimmy

Lakshmi Neelesh Nimmagadda

🥵another great workout. Thanks Sam! 🔥🔥

Rachel

That was deceptively challenging. Thank you!!!

Betty

Jennifer

The squats got me but then the deficit clam shells had me cursing 🥵🔥🔥 probably up there with the hardest leg days I’ve ever had. So good 🙌🏼

Morgan

Dropped the weight to nurse some pains but still kicked my butt🍑

Lacey

Mia Arrowsmith

Amber

Eugenia

Not sure if my legs are numb from the cold or this workout! Let’s go! 🔥

Carly

I struggled but I did it… don’t take a week off 🤦🏻‍♀️🤣

Judith Harris

Barbell walking lunges at the end. Oof🥵🔥 but I love them🤭🤣

Emily

I truly believe Sam was trying to kill me with all the back Squats, But I survived. 🥵🔥🔥

Regina

Steve

Maria Zenz

I loved this workout, as punishing as it was. Please repeat this

Suzanne

Porchia

Abby

Megan Laudick

Chelsey

Happy Monday!

Week 6 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/3-5R

2. Barbell Back Squat: 3S/8-10R 

3. Landmine Deficit Sumo Deadlift: 6S/6-8R 

4. Deficit Weighted Clamshells: 4S/12-15R each side [2 second pause at the top of each rep] 

5. Med Ball Hamstring Curls: 3S/10-12R [3 second eccentric each rep]

6. Barbell Walking Lunges: 5S/10R [every 30 seconds]

12/18 Training Day Overview

Rep Range: 3-5R 
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 Range: 8-10R 
Tempo: steady 
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

Rep Range: 6-8R 
Tempo: steady 
Modification: dumbbell deficit sumo deadlift

*if you don’t have a landmine attachment, position one end of the barbell in the corner of a rack or room. Pad the corner with a towel if needed. 

Set Up: 
- position one end of the barbell in the landmine attachment 
- position a plate or two on either side of the free end of the barbell 
- load the free end of the bar with appropriate weight [stacking 25lb iron plates will give you more rom if you are going heavy here] 
- face the loaded end of the barbell and step each foot on top of the plate of either side
- get into a wide, sumo stance, toes forward or slightly out
- squeeze your glutes, pull belly button to spine and sset your brace
- push your hips back and keep a flat back as you bend over to grip the end of the barbell with both hands
- depress your scapula and contract your lats
- lift the bar to the standing position 
- tuck your chin and keep a neutral head, neck position 

Execution: 
- push your hips back, lean your torso forward slightly
- bend your knees as you lower the bar between the plates and towards the ground 
- the weight must pass the height of the plates at the bottom of the rep, the deficit gives you a greater ROM 
- extend your legs, drive your hips in
- raise your torso and lift the bar into the standing position again 
- contract your glutes and hamstrings at the top of the rep

Landmine Deficit Sumo Deadlift

Rep Range: 12-15R each side
Tempo: 2 second pause at the top of each rep 
Modification: no deficit and/or no weight

Set Up: 
- place a rubber plate or low platform on the ground 
*pad the plate or platform with a mat or towel if needed
- get down on the ground in a low side plank position in front of the plate
- bend your legs at 90 degrees, stack your knees on top of one another 
- position your bottom knee [to foot] on top of the plate 
- bend your arm and plant your forearm on the ground, position your elbow under your shoulder
- rest a dumbbell lightly on your top leg, hold it in place with your hand
- squeeze your glutes, pull belly button to spine and set your brace

Execution: 
- drive your forearm into the ground
- drive through your bottom leg and raise your hips forward and off of the ground into full extension
- as you raise your hips off of the ground, lift your top leg, keeping it bent, in an abduction motion
- contract your glutes at the top of the rep 
- lower your top leg back down to meet your other leg 
- at the same time, lower your hips to tap the ground [lower than the plate on the ground- this deficit will give you more range of motion at the bottom of the rep here] 
- keep your forearm glued to the ground, elbow under your shoulder

Deficit Weighted Clamshells

Rep Range: 10-12R 
Tempo: 3 second eccentric each rep
Modification: hamstring curl machine or dumbbell hamstring curls

Set Up: 
- position a med ball on the ground
- lie on the ground in a supine position, behind the ball 
- drive your back into the ground
- squeeze your glutes, pull belly button to spine, and set your brace
- lift your legs off of the ground, position your heels on top of the med ball 
- keep your hips extended, tight brace in your core
- drive your triceps into the ground and tuck your chin 

Execution: 
- bend your legs and lift your hips away from the ground and as high as you can
- curl the med ball towards your glutes as you raise your hips 
- contract your hamstrings and glutes
- keep your hips extended and slowly roll the ball away again 
- extend your legs but keep your hips off of the ground between reps, tension in your glutes
- keep your mid/upper back pressed into the ground

Med Ball Hamstring Curls

Rep Count: 10R
*every 30 seconds 
Tempo: steady 
Modification: dumbbell walking lunges

Set Up: 
- position the barbell on the rack at about shoulder height
- step behind the bar, grip the bar shoulder width apart
- retract your scapula and pull your upper back under the bar
- step each foot under the bar
- pull the bar into your traps, drive your elbows down and contract your lats to hold it in place
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the bar and step away from the rack 

Execution: 
- start with feet together
- step one foot forward, plant it on the ground in front of you
- bend your front and back legs, knees follow in the direction of your toes
- lower into a lunge position, back knee taps the ground between reps if possible [or get as low as you are able] 
- extend both legs and step your back leg forward to meet your front
- move directly into the next rep
- keep an upright torso and steady pace

Barbell Walking Lunges

12/18 Glutes, Quads, Hamstrings

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

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!

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

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)

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!

12/18 Glutes, Quads, Hamstrings

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