Name: Playbook - Sam Sweeney - 12/18 Quads, Glutes, Calves
Uploaded: 2026-06-17T00:04:41.279Z
Duration: 75 min
Description: 12/18 Quads, Glutes, Calves

I love a challenging workout that leaves you out of breath with wobbling legs that doesn’t include heavy squats every time! I’ve loved this split

Tori

Elaine Rondon

Love the progression from week to week on the cable split squat variations

Megan

Montana

I didn’t want to today but I did! Great workout. Glad I showed up 🔥

Karen

Nyakeh

Those shrimp squats were killer but so good! 🦐🔥

Megan Laudick

Chantal

I hope I’ll be able to walk tomorrow. I did it at my home gym with modifications. Amazing quads and all around 🦵 workout. Thanks!

BabyLuv

Brittanie

Morgan

Rachel

Corrine

Sharon

Molly

Wow 😱 another killer leg day 🔥🔥🔥

Mia Arrowsmith

Doug

Porchia

Mandi

The best!!! Omgeeee those shrimp lunges got me wishing for mercy!!! Sooo flipping good!!  Thank you 🙏🏼

Lorena

Solid leg workout!! Today body was tired but I pushed through and so happy I did

Marta

Some of the circuit set 2 movements were odd and not really functional idk. Wasn’t a fan as I’m not feeling my quads are smoked…

Summer

Cori

Holly Ware

Regina

Kinda felt like I was gonna throw up after the sissy squats😅💀… so I didn’t do the deficit kb deadlifts but that’s ok!!! Listening to my body

Good one.  I need all the unilateral work after surgery.  Definitely no ego lifting going on over here!!

Those déficit sumo dead’s…got me feeling myself! 🦵

Annie

this one might have just made my quads dysfunctional for the next two days ☠️

Rachel Ratvasky

Jennifer

Wow, amazing🦵🏾🦵🏾👏🏾👏🏾👏🏾!!!!

Kimmy

Mike

Step ups, followed by shrimp squats and banded sissy squats!! = absolute torture 🥵😳❤️

Donna

JulieAnn

These workouts just get spicier as they go on... 🌶

Kristin

Legs on fire and feeling like jello but feeling strong.

Kimberly R

Happy Thursday! 
 
Week 3 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 Shrimp Squat: 2S/8-12R each side 

5a. Seated Calf Raise: 3S/5RR [5 second hold at top of each rep]
5b. Banded Sissy Squat: 3S/6-8R [3 second eccentric] 

6. Deficit Extra Wide Sumo Deadlift: 2S/10R drop 10R

12/18 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: steady
Modification: cable contralateral reverse lunge, or assisted bodyweight shrimp squat [holding on to rack], or dumbbell contralateral shrimp squat

Target muscle group: quads, glutes

Set Up: 
- position one side of the cable low
- step in front of the cable, facing the rack. 
- extend one arm forward and grip the knob of the cable with one hand
- step away from the cable 2-3 steps
- squeeze your glutes, set a neutral pelvis position, and brace
- plant your opposite foot on the ground
- lift your other foot off of the ground, bend your leg to 90 degrees, keep this bend

Execution: 
- push your hips back, lean your torso forward
- bend your front leg so your knee travels forward, over your toes
- lower until your back knee taps the ground, just behind your front heel [or lower to at least a 90 degree bend in your front leg if possible- adjust your rom to fit you]
- extend your leg, drive your knee back
- drive your hips in, raise your torso
- press up into the standing position 
- contract your quads and glutes at the top

Cable Contralateral Shrimp Squat

Rep Range: 5R 
Tempo: 5 second hold at the top of each rep
Modification: seated calf raise with plate resting on quads [feet elevated on plate], or any machine calf raise

Target muscle group: calves

Set Up:
- sit on the bench of the machine, press your knees up into the pads
- plant the balls of your feet on the platform, grip the platform with your toes
- allow your heels to hang off of the platform and towards the ground
- grip the handles of the machine
- tuck your chin

Execution: 
- press the balls of your feet into the platform
- raise your heels away from the ground and lift them as high as you are able
- contract your calves
- lower your heels towards the ground again 
- get a full stretch through your calves at the bottom of the rep

Seated Calf Raise

Rep Range: 6-8R  
Tempo: 3 second eccentric
Modification: no band, or spanish squats [hold weight at sides- optional]

Target muscle group: quads

Set Up: 
- loop a band low around a rack 
- step in front of the rack, facing the band
- lightly grip the other side of the rack with your hand for support
- plant your feet in a close stance 
- squeeze your glutes, set a neutral pelvis position, and brace
- lift your heels and drive up onto the balls of your feet
- keep your hips pinned forward in full extension

Execution: 
- bend your knees, lean your torso back
- allow the band to pull your knees forward and down over your toes
- lower into a sissy squat position, torso leaned back at ~45 degrees, hamstrings touching calves if possible
- extend your legs, drive your knees back gains the tension of the band
- bring your torso upright and press up into the start position on the balls of your feet [rest your heels between reps if needed]
- contract your quads
- keep your torso traveling in a stiff, straight line, hips locked forward

Banded Sissy Squat

Compound Set

Rep Count: 10R drop 10R
Tempo: steady
Modification: no deficit 
*replace kettlebell with dumbbell

Target muscle group: glutes, adductors

Set Up: 
- stack plates or use two low platforms, position them 1-2' apart
- stand on top of the plates in an extra wide sumo stance, toes pointing out at a 45 degree angle
- squeeze your glutes, set a neutral pelvis position, and brace
- hold a kettlebell in both hands, extend your arms down in front of your torso and hold the kettlebell between your legs
- keep a neutral head, neck, and spine

Execution: 
- push your hips back, bend your knees and drive them wide in line with your heels
- lean your torso forward and lower the kettlebell towards the ground between the two plates
- allow the bottom of the kettlebell to pass the top of the plates- this will allow you an increase rom, great stretch in glutes and adductors
- extend your legs, drive your hips in
- raise your torso upright and press up into the standing position
- contract your glutes at the top of the rep

Extra Wide Sumo Kettlebell Deficit Deadlifts

12/18 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

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!

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!

4/10 Shoulders, Core (sprints)

John B

I could use no weight and your leg days would still obliterate me

12/18 Quads, Glutes, Calves

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