Name: Playbook - Sam Sweeney - 12/4 Glutes, Quads, Hamstrings
Uploaded: 2026-06-17T00:04:44.818Z
Duration: 75 min
Description: 12/4 Glutes, Quads, Hamstrings

Nicole

I loved every minute of that! I didn’t want it to end. Even after several years of doing these workouts, I never get bored! Appreciate yall! 💪 🔥

Kody Young

Didn't have enough time to do everything but was still a solid leg day 🔥

Strong and straightforward, my favorite way to do it! absolute perfection ❤️❤️❤️

Megan

Heather

This spilt has me getting stronger and getting in some solid reps.💪

Diana

Ah! The return of hip banded bb rdl’s. 👍🏼🩷

Lisa

Karolane

Dominique

Jessica

Omg killer workout - feels so good afterwards

Christina

Those last couple sets. 🥵🔥 My glutes are burning.

Dedra

Loving this steady reduction in rep ranges for the primary movements. Really let’s me push the weight to new limits.

Audry

Stephanie

Lisaq

Yanely

Becky

Steve

Kiki

I think the wood choppers this weekend got my back a weird way but got it done

Corrine

For the record, I did the Copenhagen adductors on the bench because I don’t have a seated one, I died. Those to me are twice as bad! 🔥I’m working on becoming stronger as this area is of my weaknesses!

Alicia Heier

Deja

Holli

Mia Arrowsmith

Janelle

April

Rachel

Tasha

Surpassed my squat goal for this split!! Awesome leg day 🤗

Kayleigh B

Jennifer

Whew 😮‍💨 that was some kinda leg day. Possibly won’t be able to walk tomorrow.

Kashay Sullivan

Chelsea

Loved these movements and the modifications! 👏🙌🔥

Amber

Lacey

I’ve been really looking forward to these leg days 🔥🔥🔥

Sara

Witney

Tiffany

Erin Price

This one kicked my arse. Not sure if it was the workout or something else but I’m smoked!!

Molly DiSabato

Happy to be back in action. Those split lunges with a deficit and hold are 🔥 fire 🔥 thank you 🙏🏼

Lorena

Jennifer Glenn

Regina

Definitely feeling stronger each week! Thank you!!

Carly

I was shaking walking out of the gym after this 😅 such a good one!!!

Kristen

Paula

Porchia

Would it be possible to do a step by step walk through of how you set up for the glute hyperextensions on the bench without putting too much pressure on the pubic bone?

Ashley

Happy Monday!

Week 4 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/4-6R 
	
2. Hip Banded Barbell Romanian Deadlift: 5S/3-5R slow eccentric + 3-5R steady [3 second slow eccentric on first 3-5R- 6-10R total]
	
3. Goblet Hold Deficit Split Squat: 3S/6-8R each side [2 second pause at the bottom of each rep]
	
4. Decline Bench Dumbbell hamstring Curl: 4S/10-12R 
	
5a. Machine Adductions: 3S/30R 
5b. 45 Degree Walking Lunges: 3S/30R total [step out at 45 degree as you walk forward]
	
6. Flat Bench Reverse Hyperextensions: 2S/F [glute loop band optional]

12/4 Training Day Overview

Rep Range: 4-6R 
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: 3-5R slow eccentric + 3-5R steady
*6-10R total 
Tempo: 3 second eccentric on first 3-5 reps, steady tempo on final 3-5 reps
Modification: hip banded dumbbell romanian deadlift, or no band

*use pins or safety bars to secure the band on each side of the rack 

Set Up: 
- attach a band to either side of the rack at hip height
- load the barbell with appropriate weight 
- step behind the band and the barbell 
- position the band across your hips
- grip the barbell with a pronated grip or over/under grip, just outside hip width
- depress scapula and contraction your lats, think about breaking the bar around your legs 
- squeeze your glutes, pull belly button to spine, and brace
- keep your chest up and lift the barbell off of the rack 
- step forward and into a hip width stance, toes forward
- feel the tension of the band pull you back, be sure to glue your feet to the ground
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- push your hips back
- allow the band to pull your hips straight  back
- bend your torso forward 
- keep the bar close to your body
- lower the barbell towards the ground, and bend your knees as the barbell passes 
- lower the bar to just below your knees, mid shin
- drive your hips in against the tension of the band
- raise your torso and lift the bar into the standing position 
- contract your glutes and hamstrings 
- keep a tight grip on the bar

Hip Banded Barbell Romanian Deadlift [tempo change]

Rep Range: 6-8R 
Tempo: 2 second pause at the bottom of each rep 
Modification: no deficit

Set Up: 
- stack plates or position two platforms on the ground 1-2’ away from one another
- hold a dumbbell with both hands, goblet hold, at your chest
- squeeze your elbows in by your sides
- step each foot on top of each platform in a split stance
- squeeze your glutes, pull belly button to spine, and brace 
- keep your chest facing forward, torso upright
- tuck your chin

Execution: 
- bend both legs
- keep your feet glued to the platforms and drive your front knee towards your toes
- lower into a split stance until your back knee passes the height of the platforms [greater rom] 
- drive your front knee back and extend your legs as you press up into a split stance
- contract your quad and glutes 
- keep torso upright throughout

Goblet Hold Deficit Split Squat

Rep Range: 10-12R 
Tempo: steady 
Modification: flat bench or floor dumbbell hamstring curls

Set Up: 
- place a dumbbell on its head just behind the low end of the bench [about 1’ behind the bench]
- position yourself on the decline bench so your legs are hanging off the low end of the bench, chest at the high end 
- grip the sides of the bench with your hands
- contract your lats glue yourself to the bench 
- squeeze your glutes, pull belly button to spine, and brace
- extend your legs behind you and pin the dumbbell between both feet
- squeeze your feet together and lift the dumbbell off of the ground 
- drive your hips into the bench, lift your torso just slightly 

Execution: 
- drive your quads into the bench and bend your legs
- curl the dumbbell away from the ground and towards your glutes
- contract your hamstrings at the top 
- keep your legs glued to the bench and extend your legs as you lower the dumbbell behind you again 
- be sure to fully extend your legs between each rep

Decline Bench Dumbbell Hamstring Curls

Rep Count: 30R
Tempo: steady 
Modification: Bent Legs Copenhagen adductions (reps each side)

Set Up: 
- position yourself in the adduction machine 
- press your back into the pad of the machine
- bend your legs and drive your feet into the platforms
- grip your handles on each side, pull yourself into the seat
- begin with the platforms spread as far as you can comfortably sit
- pull belly button to spine and set your brace

Execution: 
- drive your feet into the platforms
- use your adductors to push the knee pads towards the center to meet
- contract your adductors
- release the knee pads from the center and spread your legs again with control 
- feel a full stretch through your adductors at the bottom of the rep

Machine Adductions

Rep Count: 30R
Tempo; steady 
Modification: no weight

Set Up: 
- grip a dumbbell in each hand
- hold the dumbbells down by your sides, contract your lats to keep the weight in place
- stand with feet together
- squeeze your glutes, pull belly button to spine, and brace
- keep your torso upright 

Execution: 
- lift one foot off of the ground
- step your foot forward and out to a 45 degree angle
- bend your front and back leg
- lower into a lunge position, tap your back knee to the ground
- extend both legs and step your back foot forward to meet your front 
- return to the standing position with feet together before stepping out at a 45 degree angle 
- continue with a steady pace 
- do not let the weight swing by your sides

45 Degree Walking Lunges [bodyweight or dumbbell weighted]

Compound Set

Rep Count: Failure 
*as many reps as you can with good form
Tempo: steady
Modification: glute bridge 

*glute loop optional

Set Up:
- loop the band around your legs, just above your knees 
- stand behind one end of a flat bench
- bend forward and line up your hips with the edge of the bench 
- position your chest against the back pad of the bench, allow your legs to hang off of the bench
- grip each side of the flat bench, pull yourself into the bench 
- bend your legs, drive your knees out against the tension of the band
- drive your hips into the bench, squeeze your glutes, pull belly button to spine, and set your brace
- lift your chest slightly 

Execution: 
- use your glutes to lift your legs away from the ground
- drive the bottoms of your feet towards the ceiling
- contract your glutes at the top 
- lower your legs with control 
- keep your legs slightly bent
- keep tension in your glutes throughout by driving your knees out against the band

Flat Bench Reverse Hyperextensions

12/4 Glutes, Quads, Hamstrings

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

6/16 Quads, Glutes

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 ♾️

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

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!!

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)

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

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!!

12/4 Glutes, Quads, Hamstrings

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