Name: Playbook - Sam Sweeney - 12/26 Quads, Glutes, Calves
Uploaded: 2026-06-17T00:04:46.661Z
Duration: 65 min
Description: 12/26 Quads, Glutes, Calves

Flavia

Victoria

This was an amazing split 🔥🔥 mobility and strength progress is just wow. Thanks so much Sam!!!

colleen 

Quad day has been my favorite day of this split with falling towers, and today did not disappoint 🥰 sweatin’ bullet and feeling fierce AF by the end. Couldn’t have had a more perfect last quad day of this split!!!

Megan

That front squat finisher tho 😮‍💨😮‍💨😮‍💨

Jacquelyn Reiser

yangBAE

Jamie

I’m dying 🥵. That was deceptively difficult.

Katie

Ending the year with a total leg monster workout!! Looking forward to what the coming year bring! Love y’all and this community. ❤️ 💪

Kody Young

Emilie

Olivia Schneider

Lizzie Paschal

Managed to do this (with modifications) in a hotel fitness room. Feeling good about staying consistent! 😃

Ruth

Meghan

How am I supposed to drive home after this 💀☠️

Humberto

Courtney

Aimee

Brandi

Sarah

Abby

Alice

Awesome post holiday workout! 🤘🏻🔥

Alicia Heier

JulieAnn

Loved this workout!! Pushing my weights and form 💪🏼👏🏼

Amie

Lizz

Julie

Kaylin

Jenn

Getting some bar-dio with those 10x10! Loving this final week 🌶️🔥🫠

Audry

Hang

Kirsten

Kimmy

Alli

Wow!!!! 😅 thought my carbs would fuel me but, I think they made this workout so much harder!!! Done ✅

Emily

Nina

Porchia

Corrine

Happy Monday! [Merry Christmas and Happy Holidays 🎄]

*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. Trap Bar Deadlift: 10S/10R [every 30 seconds] 

Compound Set: 
3A. Leg Press: 3S/20R [pulses from the top of rep + 10 second hold on the final rep of each set] 
3B. Single Leg Extensions: 3S/6-8R each [3 second eccentric each side] 

Compound Set: 
4A. Standing Barbell Deficit Calf Raise: 3S/10-12R 
4B. Kettlebell Step Up and Overs: 3S/60 seconds total 

5. Barbell Front Squat: 5S/30 seconds total [15 seconds reps/15 seconds hold at the bottom of the rep]

12/26 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: 10R
Tempo: steady, quick 
Modification: dumbbell or kettlebell suitcase deadlifts 

Set Up: 
- load the trap bar with appropriate weight 
- step inside of the trap bar
- plant your feet in a hip width stance, toes forward 
- squeeze your glutes, pull your belly button to your spine and drive your ribs down to create a neutral spine and brace
- push your hips back and bend your torso forward to grip the barbell with a neutral grip 
- keep your hips back, tuck your chin and keep head/neck/spine neutral 
- depress your scapula and contract your lats 

Execution: 
- think about externally rotating your knees as you lift the barbell off the ground 
- drive your hips in and lift your torso to the upright and standing position 
- contract your glutes 
- push your hips back, hinge, and bend your knees as you lower the trap bar back to tap the ground 
- keep a tight grip on the barbell 
- control the reps

Trap Bar Deadlifts

Rep Count: 20R pulses 
Tempo: pulsing tempo, 10 second hold at the bottom of the final pulse rep

Set Up: 
- sit in the leg press machine, back pressed against the pad of the machine 
- position feet in the middle of the platform, feet about hip width apart or slightly outside [toes pointing forward or slightly out]
- grip the handles on each side with both hands and extend your legs to un rack the weight
- contract your lats and pull yourself into the seat using the handles

Execution: 
-  bend both legs and allow your knees to move towards your toes. 
- lower the weight only a partial/pulsing rep [1/2 rep]
- press your feet through the platform and extend your legs 
- do not lock out at the top of the rep and contract your quads/glutes
- keep your butt from rolling up and torso from shifting [if you are having trouble with your butt sliding forward try adjusting the back of the seat forward or back. 
- keep feet planted on the platform throughout
- on your final pulse, hold at the bottom for 10 seconds

Leg Press

Rep Range: 6-8R 
Tempo: 3 second eccentric 
Modification: dumbbell leg extensions [both legs], single leg cable 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 one leg
- when you reach full extension contract your quad
- pause and focus on contracting your quad at the top of the rep 
- lower your leg with control back to the bent position
- complete all reps on one side before moving to the next
- if you are feeling this in your knees, the weight you are using is likely too heavy

Single Leg Extensions

Rep Range: 10-12R 
Tempo: steady 
Modification: dumbbell deficit calf raises

Set Up: 
- secure the barbell on your back in a back squat position. 
- activate the lats by pulling down on the bar and keeping your elbows under the bar- pin the bar in place. 
- step back onto a platform or plate [2-3” high] into a hip width stance 
- allow your heels to hang down, off of the plate- plant the balls of your feet on top of the platform or plate. 
- lock your hips in and squeeze your glutes to help you brace in this position. 

Execution: 
- keep your spine neutral as you press down through the balls of your feet and raise the heels to extend up onto your toes. 
- contract your calves. 
- lower the heels to the ground with control, keeping the balls of your feet glued to the platform/plate and continue reps.

Barbell Deficit Calf Raise

Time: 60 seconds 
Tempo: steady 
Modification: no weight

Set Up: 
- grip a kettlebell in each hand, 
- contract your lats and keep a tight grip on the kettlebells
- stand in front of a box or bench, facing the box/bench 
- stand with feet together, toes pointing forward 

Execution: 
- lift one foot off the ground, bend your knee and plant the foot on top of the box/bench 
- extend your leg and step your back foot up to meet your other foot at the top of the box/bench 
- step forward to the other end of the box
- bend your knee and step each foot down to the ground again 
- turn around 180 degrees to face the bench again 
- continue stepping up and over the box/bench 
- keep a steady pace 
- try to alternate which foot is stepping up/down each rep

Kettlebell Step Up and Overs

Time: 30 seconds total 
*15 seconds reps/15 seconds hold at the bottom 
Tempo: steady pace on your reps, hold on your final 15 seconds 
Modification: goblet squat 

Set Up: 
- position the barbell on the rack so it is slightly below shoulder height. 
- grip the barbell just outside of shoulder width [thumbs wrapped over the bar] and connect the barbell to your front delts, high chest [below your collarbone]
- rotate your elbows up until palms are facing up and elbows are pointing forward
- pin your arms here to create a stable shelf for the bar to rest on. 
- tuck your chin and pull the bar into your high chest/neck, this will help secure the barbell in place. 
- stand and lift the barbell off the rack and step back ~3 steps. 
- take a hip width or just outside of hip width stance, toes forward or just slightly out [this will depend on your personal body mechanics and mobility]. 
- use a tripod foot [cement the base of big toes, little toes, and heel to the ground]

Execution: 
- take a big, diaphragmatic breathe in, hold the brace in your core
- push your hips back and bend knees as you lower into a squat position [90 degrees or below]. 
- once in a full squat, drive your feet through the ground and stay upright as you press up into a standing position. 
- exhale at the top of the rep and reset your brace each time
- knees should stay in line with the toes and chest should stay upright throughout
- after 15 seconds of steady reps, hold at the bottom of the rep for 15 seconds

Barbell Front Squat

12/26 Quads, Glutes, Calves

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

Jennifer

6/16 Quads, Glutes

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!

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

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

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

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🩵

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!

12/26 Quads, Glutes, Calves

Community

More workouts from Sam Sweeney