Name: Playbook - Sam Sweeney - 12/4 Quads, Glutes, Calves
Uploaded: 2026-06-17T00:04:41.335Z
Duration: 75 min
Description: 12/4 Quads, Glutes, Calves

Serena

My legs are on fire from that hack squat lol. Great leg day

Dedra

Megan

I thought this would be easy but boy was I wrong ☠️😂

Fantastic & intense leg day. Mobility always feel so good & loved spine friendly drills 🫶 Thank you so much‼️

Erisa

Katie

I don’t know how to describe this workout. Complete evil

I love the pre-mobility and activators!!!

Amie

Elaine Rondon

Manda

Wow... That was quite the leg day. I'm going to wobble out now....

Tamara Feist

Michelle 

Jennifer

Deja

Karen Arce

Really appreciating that these seem to go quicker, but are deceptively hard, during this time of year 🎉🎄🏋️‍♀️

Morgan

Chantal

Michelle Potts

This is awesome. Loving these workouts. I have time to get them done on my lunch. So creative too

Tammy Quenneville

Crawling out of the gym with my head down cause I can hardly walk! Bravo girl!!

Andrea

This split has me questioning what I’ve been doing the past 5 years with you 🤣. WHEWWWW can’t wait to see the gains because target muscles are SPENT halfway through the lift.

Samantha

Rachel

Corrine

Enjoying the length of these workouts! Thank you

Kristin

Geez Louise that was absolute fire! 🔥 🔥🔥 love, love, love it!!!

Mia Arrowsmith

Molly

Holy smokes that was so good!! I could barely walk after thy superset of adductions and calf raises. My inner thighs were toast

Marta

Jodii

Ayla

So far, best split of my 17 years of lifting. I can tell I’m going to have results!!

Erin

Okay this might have actually been my favorite leg day ever?!? Burns so good 🥵🫶🏼

Whoooo whooo amazing workout… thank you 🙏🏼

Lorena

Quite literally dying 💀
STRONG LEGS BABY

Wow, almost died!!!
☠️🔥💪🏽❤️

Regina

Brittanie

Those cable split squats were sneakily diabolical

Made it work on vacay with limited equipment!

Bree

Kimmy

JulieAnn

Anna Radoszek

This split is giving everything I hoped it would 🫶🏼🫶🏼🫶🏼!

Megan Laudick

On fire 🔥… feeling growth in my glutes.

Kimberly R

Mike

I am now a baby deer after doing this lmao!

Suanne Camacho Tumaquip

Jamie

Bethany

Happy Thursday! 
 
Week 1 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 Split Squat: 2S/8-12R each side

5a. Seated Adductions: 3S/20R [10 second hold at top of final rep]
5b. Standing Deficit Smith Machine Calf Raises: 3S/8-10R [3 second slow eccentric]

6. Feet Elevated Glute Bridge: 2S/10R drop 10R drop 10R

12/4 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: dumbbell split squats

Target muscle group: quads, glutes

Set Up: 
- attach a single arm handle to one side of the cable and position it low
- step in front of the cable, facing the handle
- grip the handle with one hand, neutral grip
- extend your arm forward and step away from the cable 2-4 steps
- plant your opposite foot on the ground
- step your other foot one long step back, drive the ball of your foot into the ground
- keep your torso upright
- squeeze your glutes, set a neutral pelvis position, and brace
- keep chest and hips square, facing forward
- keep a very slight bend in your back leg

Execution: 
- bend your front leg so your knee moves over your toes
- lower into a full split squat position, front hamstring to calf [or as low as your mobility allows]
- extend your front leg and drive your knee back
- press up into the split stance position again 
- contract your quad at the top of the rep

Cable Split Squats

Rep Range: 20R 
Tempo: 10 second hold at the top of your final rep, each set
Modification: copenhagen adductions- bent or straight legs (10R each side)

Target muscle group: adductors, quads

Set Up:
- sit on the adductor machine seat
- press your back into the pad
- bend your legs at 90 degrees, press your knees into the pads, and plant your feet on the platforms in front of you
- unlock the machine and spread your legs as far as you are comfortably able
- grip the handles on either side and pull yourself into the seat

Execution:
- drive your feet down
- press your knees into the pads and bring them together to meet in the center
- contract your adductors
- spread your legs and guide the pads into the wide position again 
- stretch through your adductors

Machine Adductions

Rep Range: 8-10R 
Tempo: 3 second eccentric 
Modification: barbell, dumbbell, or machine standing calf raises (w/ or w/out deficit)

Target muscle group: calves

Set Up: 
- place a plate on the ground under the smith machine bar
- grip the bar shoulder width apart and rack the bar across your back, pull the bar into your back
- step the balls of your feet onto the plate, allow your heels to hang off the plate and rest on the ground
- squeeze your glutes, set a neutral pelvis position, and brace
- keep hips fully extended

Execution: 
- drive the balls of your feet into the plate
- raise your heels away from the ground and lift them as high as you are able
- contract your calves
- lower your heels to the ground again
- keep your toes glued to the plate

Standing Deficit Smith Machine Calf Raises

Compound Set

Rep Count: 10R drop 10R drop 10R
Tempo: steady

Target muscle group: glutes

Set Up: 
- lie on the ground in a supine position in front of a flat bench, feet pointing towards the bench
- bend your legs to 90 degrees and plant your heels on top of the bench
- rest a dumbbell across your hips, lightly grip it on either side with each hand

Execution: 
- drive your upper back into the ground
- lift your glutes off of the ground and into full extension
- contract your glutes 
- bend at your hips and lower your glute to tap the ground

Feet Elevated Glute Bridge

12/4 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

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

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!

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)

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!!!

12/4 Quads, Glutes, Calves

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