Name: Playbook - Sam Sweeney - 12/19 Quads, Glutes, Calves
Uploaded: 2026-06-17T00:04:46.691Z
Duration: 65 min
Description: 12/19 Quads, Glutes, Calves

Flavia

yangBAE

Joyce

That last compound set took me a moment with my muscle coordination 😅 but what a fun challenge it was!

Megan

🤢🤢🤢 murdaaaaa haha thank you Sweendog!!!

Jacquelyn Reiser

Favorite from the split. It wad a sneaky one but I loved it!!

Brittney

Tahnee

OMG, I’m dying. I think I broke my quads on those falling towers. The rest had my legs quaking ☠️🔥🥵

Katie

I just wish these were a bit shorter! The estimated time to complete the workout is very underestimate. I'm someone who can't just half ass something so I feel like I have to do everything and not skimp but its taking me two hours to workout!

Emilie

Amie

Heather

Quetzali 

Dominique

Becky

allison

Ashley

I am unable to pick myself up after that one 🔥🔥

Aimee

Vero

Kirsten

Marlene

Katie Thomas

Okay!!!! That’s how you want to play it!!’ LFG!!!! 👊🏻🔥❤️

Kendra

Ok, that last one was a burner!!! 🥵🔥

Alicia Heier

Humble AF!!! Glutes and quads are in 🔥🔥🔥🔥🥵🥵🦵🏾🦵🏾🦵🏾

Kimmy

JulieAnn

Ashlee

Corrine

Ashley Laas

Strongman competitor and this was one of the most brutal leg days I’ve had. 😵‍💫🔥

Erin

Way to push us Sam! Barely made it through that one! 🥵

NATASHA

Stephanie

hillary

The mornings I don’t feel the motivation to get up and workout I am extra thankful for the Sweeneys! It takes away the excuse of not having an amazing workout to go crush💪🏻 Thank you for your killer programming and all the effort you put into creating them!!

Kaylin

Janelle

Michelle 

Had to modify the crap out of it, but definitely felt so good to be back after a week off

Lacey

Omg that 40 sec BB Bridge Hold 🥺😢🥵

Gloria

It was a good workout! I’ll be sore tomorrow! I had to break up the supersets due to the layout of the gym and how crowded it was, but got it all done! (Hopefully it doesn’t matter too much that it was broken up)

Kimberly

Ready to say good bye to the SSB squats. LOVE the sets!

Julie

Blaire

Felt amazing! Thank you for another great workout! I can tell I’m getting stronger!

Kate

Lizz

Morgan C

I think I might have died and come back to life after that. The 100 BB lunges almost put me in my grave. That was insane. Booty burns soooo good

Cori

Audi

Jennifer

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

2. Barbell Walking Lunges: 5S/20R

Compound Set: 
3A. Dumbbell Front Racked Bulgarian Split Squat: 3S/6-8R each side [3 second eccentric] 
3B. Leg Extensions: 3S/10R + 20 second hold at the top of the final rep of each set

Compound Set: 
4A. Standing Single Leg 1 1/4R Deficit Calf Raise: 3S/6-8R each side 
4B. Dumbbell Curtsy Squat to Step Up Knee Drive: 3S/8-10R  each side [pause to stabilize at the top of the knee drive each rep] 

5. Barbell Glute Bridge: 5S/40 seconds total [*20 seconds reps + 20 seconds hold= 1 set- 40 seconds rest between sets]

12/19 Training Day Overview

Rep Range: 6-10R
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

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 Squats

Compound Set

Rep Count: 20R
Tempo: Steady 
Modification: dumbbell walking lunges

Set Up: 
- load the barbell with no weight/appropriate weight
- grip the barbell just outside shoulder width and pull yourself under the bar
- secure the barbell to your mid/high back, drive your elbows down [lats engaged]
- lift the barbell off the rack and step forward

Execution: 
- begin with feet together
- slowly step one foot forward and plant it on the ground in front of you. 
- bend both legs and lower into a split squat position [90 degree bend in both legs- or until back knee taps the ground]
- drive your feet through the ground and step the back foot forward and immediately into the next rep. 
- keep your chest facing forward throughout
- stabilize between reps if needed.

Barbell Walking Lunges

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

*I used the leg extension pad as my BSS stand, it worked well with this compound set but feel free to use a bench or box if that works better for you

Set Up: 
- grip a dumbbell in each hand
- bend your arms and lift the dumbbells to your shoulders
- drive your elbows in towards one another so they are facing forward
- drive your ribs down and brace
- stand in front of the leg extension machine or BSS stand/bench/box- facing away 
- plant one foot on the ground about 2 steps from the bench 
- lift the other leg and hook your foot on the pad of the leg extension machine/bss stand/bench/box 
- keep your chest upright and facing forward [slight forward lean in the torso is ok here] 

Execution: 
- use a 3 second eccentric as you push your hips back and bend your front knee
- allow your knee to move in the direction of your toes as you lower into a full ROM Bulgarian split squat 
- extend your front leg and press yourself back up into the start position 
- complete all reps on one side before moving to the next side

Dumbbell Front Racked Bulgarian Split Squat

Rep Count: 10R 
Tempo: 20 second hold at the top of the final rep, each set
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
- hold at the top for 20 seconds on your final rep of each set, keep the tension in your quads and contract the entire time 
- 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 
1R + .5R= 1 full rep 
Tempo: steady 
Modification: no deficit, no weight 

Set Up: 
- set a plate on the ground [rubber 25-45lb plate works best for height] 
- grip a dumbbell in one hand
- bend your arm and rack the dumbbell at your shoulder, elbow should point forward
- position one foot on top of the plate/platform, allow your heel to drop towards the ground [the foot on the plate should be on the same side as the dumbbell you are holding] 
- lift the other leg and bend it slightly behind you [do not let it rest on the ground/plate]
- grab onto a rack or wall beside you with your free hand to help with balance
- squeeze your glutes and keep your hips locked in
- keep your leg mostly straight, locking in a slight bend is ok

Execution: 
- drive down through the foot planted on the plate 
- lift your heel and press up onto the ball of your foot
- contract your calf on that side
- lower your heel back down towards the ground only 1/4R
- press up onto the ball of your feet again and contract your calf
- lower your heel all the way back towards the ground with control 
- reset balance in between if needed

Standing Single Leg 1 1/4R Deficit Calf Raise

Rep Range: 8-uprighth side 
Tempo: pause at the top, on the knee drive, each rep 
Modification: balance foot on top of box/bench at the top of the rep, no weight 

Set Up: 
- grip a dumbbell in each hand
- stand in front of a box or bench 
- contract your lats and lock the dumbbells in by your sides 
- keep chest upright, hips square forward 

Execution: 
- initiate the movement with a hinge
- lift one foot off the ground and step it back and to the outside of the planted front foot
- bend your front [and back] knee and lower into a curtsy squat position [stretch through your glute med/min] 
- extend your front leg and drive your back leg forward
- step your back foot up on top of the bench/box
- extend your leg and lift the other foot off the ground 
- step up to the top of the box, drive your other knee towards your chest in a powerful knee drive
- stabilize at the top of the rep 
- step back down to the ground with control and continue reps on the same side
- complete all reps on one side before moving to the next

Dumbbell Curtsy Squat to Step Up Knee Drive

Time: 40 seconds total
**20 seconds rest, 20 seconds hold 
Tempo: steady reps, 20 second hold 
Modification: dumbbell weighted glute bridge 

*40 seconds rest 

Set Up:
- load a barbell with appropriate weight  [rubber plates]
- sit on the ground in front of the barbell and extend your legs
- reach forward to grip the barbell with a pronated grip and roll the bar over your legs and in line with your hips. 
- lie your torso back until your back is pressed against the ground. 
- bend your legs and plant your feet firmly on the ground
- scoot your heels as close to your glutes as you are able. [grip the ground with tripod feet]
- lift your hips just enough to connect them to the barbell
- press down on the barbell with your hands to secure the barbell to your hips. 

Execution: 
- drive your feet through the ground and lift your hips in a bridge motion
- when you reach full hip extension, contract your glutes
- lower your hips down with control until the plates of the bar tap the ground
- keep tension on your glutes
- keep knees in line with your toes 
- after 20 seconds of reps, hold at the top in the bridged position for 20 seconds

Barbell Glute Bridge

12/19 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 ❤️‍🔥

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

Morgan

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

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

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)

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!!

12/19 Quads, Glutes, Calves

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