Name: Playbook - Sam Sweeney - 12/5 Quads, Glutes, Calves
Uploaded: 2026-06-17T00:04:46.753Z
Duration: 65 min
Description: 12/5 Quads, Glutes, Calves

Flavia

yangBAE

That burnedddd ouch!! Haha 😆🔥🔥💪🏽

Sean

Could not have been a more perfect balance of quad burn and hip mobility. Workout of my dreams 🥰

Megan

Jamie

Brittany

Quads burning since first set whole way through 🔥🔥

allison

How was it? I’m dead, I tap out for the night. I’m a beginner so I couldn’t fully bend back on the trust fall but I went as far back as I could, I did my best! Thank you for working hard for us. Also, the way you describe the workouts in writing is A1. It really helps me understand the form and what I should be feeling.

Jessica

Jolene

Becky

Another great leg day! The mind to muscle connection I’m having on these legs days is insane! I can 100% tell a difference in my workouts. Keep ‘em coming!

DeAnna

Those kettlebell swings mid lift 😮‍💨🔥 send help lol

Ninia

Meghan

Judith Harris

Kali

Rosa

Holy hell this is gonna make me waddle not walk today!

Rachael Milbrook

Alice

Holli

Kimmy

Those split squat almost made me hurl 🤢 gonna be sore tomorrow!

Katie

Killer new moves!! 😪😮‍💨💥 such a good one

Kaitlin

Excellent focus on intended muscle groups!!

Amie

Joyce

Jennifer

Ooof quads definitely felt that one 😮‍💨

Laura Arellano

Janelle

Tiffany

Every week it just gets better and better!!! This split was just what I needed.

Sarah

Aimee

Jennifer Glenn

Emilie

🌶️🌶️🌶️ 🔥🔥🔥 super challenging today! But made it to the end!

Gabriela

I’m not sure if it was my attitude but this leg day wasn’t my favorite. I’m sure it’s me. I had to modify a lot today.

Shelby

Emily

Porchia

Samantha

JulieAnn

Loving the split. But realizing my single leg moments are weak that i need to work on

Lakshmi Neelesh Nimmagadda

Kaylin

The perfect start to the week 🤩🫠🌶️

Audry

Kate

Legs are burnt toast! Superb workout! 🔥

Paula

Humberto

Tamarra

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 
1B. Heels Elevated SSB Squats [narrow stance]: 4S/4-6R, 4-6R, 4-6R, 8-10R 

2. Front Foot Elevated Barbell Split Squat: 4S/6-8R each side [2 second pause at the bottom of each rep]

Compound Set: 
3A. Leg Extensions: 3S/5R drop 10R 
3B. Barbell Lateral Step Down: 3S/8-10R each side [2 second eccentric] 

4. Dead Stop Kettlebell Swings: 6S/8R [30 seconds rest between sets]

Compound Set: 
5A. Single Leg Donkey Calf Raise: 3S/15R each side 
5B. Single Leg Deficit Glute Bridge: 3S/10-12R each side

12/5 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

*Lower your torso only so far that you still feel in control. We will continue to work on this one over the next few weeks but progress slowly. 

Set Up: 
- position a bench behind you, horizontal position 
- get down on the ground in front of the bench in a high kneeling position, torso should face away from the bench 
** the further away from the bench, the more mobility you will need to hit the ROM
- 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 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 
- plate 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: 4-6R, 4-6R, 4-6R, 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 [close stance]

Compound Set

Rep Range: 6-8R each side 
Tempo: 2 second pause at the bottom of each rep 
Modification: front foot elevated dumbbell spit squat

Set Up: 
- plant a low plate on the ground behind your barbell rack [the higher the bench, the less flexion/mobility you will need, the lower- the more you will need]
- grip the barbell just outside of shoulder width, pronated grip 
- retract your scapula and pull yourself under the barbell 
- position the barbell on your high/mid back 
- contract your lats, drive your elbows down and pull the bar into your bar 
- squeeze your glutes, keep your chest up and drive your ribs down to create a neutral spine
- un rack the bar and step one foot on top of the low platform 
- toes forward
- step the other foot back into a long split squat stance [only a slight bend if possible, more bend if needed]

Execution: 
- lean your torso forward very slightly and bend your front knee 
- push your knee towards your toes and keep your chest up as you lower into a full ROM split squat position [work up to hamstring to calf, full flexion in knee and ankle, but lower as far as you are able to comfortably control] 
- pause for 2 seconds [foot should be fully planted on top of the plate-  heel down]
- keep tension in your glutes, hips forward, and extend your front leg as you press yourself back up into the start position 
- contract your quad and glutes at the top 
- complete all reps on one side before moving to the next

Front Foot Elevated Barbell Split Squat

Rep Count: 15R total [5R drop 10R]
*drop the weight by 20-50% 
Tempo: steady 
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
- lower your feet with control 
- if you are feeling this in your knees, the weight you are using is likely too heavy

Leg Extensions [drop set]

Rep Range: 8-10R each side 
Tempo: 2 second eccentric 
Modification: dumbbells at sides, or goblet hold lateral step downs

Set Up: 
- set a plate on the ground behind your barbell rack
- stack 1-3 plates [lower if you have less ankle mobility and stability]
- grip the barbell just outside of shoulder width
- retract your scapula and pull yourself under the bar
- position the bar on your mid/high back 
- contract your lats, drive your elbows down, and pull the bar into your back 
- squeeze your glutes, tuck your ribs and brace 
- un rack the barbell and step one foot on top of the plates, allow your other foot to ‘float’ or hang off the plate, to the side, extended down towards the ground

Execution: 
- push your hips back just slightly, bend your knee
- using a 2 second eccentric, lower your floating foot to the ground 
- plant your foot on the ground, next to the plate
- keep entire top foot planted on the plate [heel down] 
- press your foot through the plate, extend your leg and press yourself back up to the top of the plate
- squeeze your glutes and contract your quad
- keep knee following the direction of your toes
- complete all reps on one side before moving to the next

Barbell Lateral Step Downs

Rep Count: 8R
Tempo: pause at bottom of each rep
Modification: standard kettlebell swing 

*30 seconds rest between sets

Set Up: 
- place a kettlebell on the ground in front of you, an arms distance away 
- get into a just outside hip width stance 
- point toes forward, glue your feet to the ground 
- push your hips straight back, bend your knees and keep a flat back as you extend your arms to grip the kettlebell in front of you
- depress your scapula and contract your lats 
- keep head, neck, spine neutral 

Execution: 
- pull the kettlebell off the floor and swing it between your legs
- drive your hips forward and swing the kettlebell forward as you lift your torso to the upright position 
- swing the kettlebell to shoulder height, arms extended out in front of you
- control the momentum and reverse the movement by bring the kettlebell back between your legs 
- immediately extend your arms out in front and bring the kettlebell to tap the floor in front of you
- keep your head/neck/spine neutral 
- control the momentum and keep the movement powerful

Dead Stop Kettlebell Swings

Rep Range: 15R each side 
Tempo: steady 
Modification: standing- assisted single leg calf raise 

Set Up: 
- set one small plate [25 or 35 lb rubber plate works great] on the ground in front of a flat bench 
- face the flat bench and plant the ball of one foot on top of the plate or platform
- allow your heel to hang off the plate/platform towards the ground 
- wrap the other foot behind and pin it at the back of your ankle 
- keep a FLAT BACK and neutral spine as you bend forward at your hips and stabilize by extending your arms down towards the bench and planting both hands on top of the bench 
- keep your leg AS STRAIGHT AS POSSIBLE in this position [this is a fundamental movement pattern which means position is important here] 
- you should feel a deep stretch through your hamstrings and calves in this position 

Execution: 
- drive the ball of your foot into the plate or platform 
- keep leg straight [not hyperextended] and press up onto the ball of your foot
- contract your calf
- keep your big toe driving into the plate as you drop your heel towards the ground again in a full stretch 
- keep the movement steady and controlled 
- make sure your back is not rounding- if you notice it is, simply raise the height of the bench [or stack plates on top] so you are not bending over quite so far]
- complete all reps on one side before moving to the next

Single Leg Deficit Donkey Calf Raise

Rep Range: 8-10R each side 
Tempo: pause at the top of each rep
Modification: single leg glute bridge [foot elevated/or foot on ground]

Set Up: 
- position two benches/platforms an appropriate distance apart [this will be personal to you, adjust according to your height] 
- grip a dumbbell in one hand
- push your mid back into the side of one bench 
- elevate both feet and position one on top of the bench across
- drive one heel down into the bench, lift the other leg and bend it at 90 degrees -keep it pinned 
- rest the dumbbell across the crease of your hip on one side 
- lightly hold onto the dumbbell with one hand 
- tuck your ribs and knee a neutral head/neck 
- to begin your glutes should be below the height of both benches 

Execution: 
- push your back into the bench, drive your heel down into the other bench and lift your hips
- thrust your hips into full extension, contract your glutes at the top of the rep 
- lower your glutes with control until they pass the height of both benches
- keep a neutral spine 
- keep non working leg bent at 90 or extended straight out 
- complete all reps on one side before moving to the next

Single Leg Deficit Glute Bridge

12/5 Quads, Glutes, Calves

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 ♾️

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🩵

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!!

12/5 Quads, Glutes, Calves

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