Name: Playbook - Sam Sweeney - 12/25 Quads, Glutes, Calves
Uploaded: 2026-06-17T00:04:41.253Z
Duration: 75 min
Description: 12/25 Quads, Glutes, Calves

Molly

I hate/love how hard these are. I do struggle with hating how light I have to take things. I beat myself up every leg day.

Emily

This leg day always makes me nauseous, 5 stars

Kate

Katie

Those quad DOMS are going to be REAL tomorrow 😅

Megan

Good quads and inner thig too — 🪓 finisher

BabyLuv

Nyakeh

Angie

I think I blacked out during that finisher 🤮

Morgan

Didn’t want to move my body but I’m so glad I did!!!

So freaking good and hard!! Loved adding lateral lunge with cable adductions!! Wow and this finisher!! Fire 🔥🔥🔥

Marta

Tiffany

Lorena

Brittanie

Rachel

Regina

Kimmy

I have such a love hate obsession with this leg day!!  🥵

Donna

It’s fine. Not horrible or anything, hoping to start to see some results from the movement pairings

Summer

Doug

Kimberly R

Megan Laudick

How in the world did you do those zerchers at the end. Failed on 5 pulsing then had to do BW.... 🫡

Kristin

Merry Christmas!!!  Kicked the legs today!!!💪🏻

Jennifer

So glad I got older kids and I could get this in.  Hopefully they aren’t mad 😏

Happy Thursday! MERRY CHRISTMAS 🎄 
 
Week 4 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. Goblet Step Out Side Lunge with Cable Adductions: 2S/8-12R each side 

5a. Smith Machine Kneeling Hip Thrust: 3S/8-12R [3 second eccentric]
5b. Single Leg Standing Dumbbell Deficit Calf Raise: 3S/8-10R each side [2 second pause at the top] 

6. Extra Wide Stance Zercher Squat [toes out-plie stance]: 2S/10R full reps + 20R partial/pulsing reps

12/25 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: 10-12R each side
Tempo: steady
Modification: copenhagen adductions [weighted or not], or adduction machine 

Target muscle group: adductors, quads

Set Up: 
- attach a single arm handle to one side of the cable and position it low
- step in front of the cable, facing 90 degrees from the handle
- loop the handle around the ankle closest to the cable
- step away from the cable 3-5 steps
- hold a kettlebell or dumbbell at your chest in a goblet hold, elbows squeezed by your sides
- plant your outside foot firmly on the ground 
- squeeze your glutes, set a neutral pelvis position, and brace

Execution: 
- step your foot closest to the cable on rolling step out, in the direction of the cable
- plant your foot on the ground 
- shift your hips to the side and push them back
- bend your leg, keep your other leg straight
- lower into a side lunge position, chest facing forward
- extend your leg, drive your hips in, and push off your foot
- shift your hips back to center, adduct your leg and pull the cable to meet your other foot as you press up into the standing position 
- contract your adductors, hold tension in your quads

Goblet Step Out Side Lunge with Cable Adductions

Rep Range: 8-12R
Tempo: 3 second eccentric 
Modification: barbell or dumbbell [holding at chest], or banded kneeling hip thrust

Target muscle group: glutes, quads

Set Up:
- position the bar of the smith machine low
- get down into a tall kneeling position under the bar
- rack the bar across your high back
- grip the bar on either side of your shoulders
- drive your elbows down and pull the bar into your back 
- squeeze your glutes, set a neutral pelvis position, and brace
- un lock the machine

Execution: 
- push your hips back, lean your torso forward
- sit your glutes back on your heels, full stretch in your glutes
- drive your shins/knees into the ground
- extend your hips, raise your torso, and press up into the tall kneeling position again 
- contract your glutes at the top, hips in full extension

Smith Machine Kneeling Hip Thrusts

Rep Range: 8-10R each side  
Tempo: 2 second pause at the top of each rep 
Modification: no weight and/or no deficit + assisted by holding onto a wall or rack 

Target muscle group: calves

Set Up: 
- place a low plate on the ground
- grip a dumbbell in each hand, neutral grip, hold the dumbbells down by your sides
- plant the ball of one foot on top of the edge of the plate, allow your heel to hang down towards the ground, off of the plate
- lift your other foot off of the ground, bend your leg and pin it at 90 degrees behind you
- squeeze your glutes, set a neutral pelvis position, and brace

Execution: 
- drive the ball of your foot into the ground
- lift your heel away from the ground and into full extension
- contract your calf
- keep your toes gripping the plate and lower your heel towards the ground
- stretch through your calf at the bottom of the rep

Single Leg Standing Dumbbell Deficit Calf Raise

Compound Set

Rep Count: 10R full reps + 20R partial/pulsing reps
Tempo: steady
Modification: hold dumbbell at chest [goblet]

Target muscle group: glutes, quads, adductors

Set Up: 
- rack the bar at about hip height on the ground
- step behind the bar
- loop your arms under the bar, racking the bar in the crease of your elbows [use a towel or pad to soften this position if needed]
- overlap your palms in front of the bar 
- lift the bar from the rack and pull the bar close to your, squeeze your elbows by your sides
- squeeze your glutes, set a neutral pelvis position, and brace
- get into an extra wide stance, toes pointing out
- keep chest facing forward

Execution: 
- push your hips back, bend your knees so they follow in the direction of your toes
- lower into a squat position, 90 degree bend in your legs, knees wide
- extend your legs, drive you hips in
- press up into the standing position again 
- contract your glutes, quads, hold tension in your adductors as well

Extra Wide Stance Zercher Squat [toes out- plie stance]

12/25 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

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

JulieAnn

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!

12/25 Quads, Glutes, Calves

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