Name: Playbook - Sam Sweeney - 12/7 Quads, Glutes, Hamstrings
Uploaded: 2026-06-17T00:04:44.803Z
Duration: 75 min
Description: 12/7 Quads, Glutes, Hamstrings

Sarah

Omayma

John B

Sitting down will be a challenge hahaha. Such a good pump

Erin

Megan

Absolute fire combination of exercises today ❤️‍🔥❤️‍🔥❤️‍🔥😍

Diana

Kody Young

Proud of myself that I finished everything on time today cause I usually take forever one leg days 😂

EnTuwan

Crushed this yesterday! Forgot to mark it 🫶🏼

Janelle

Shonna

Seeing ROM improvements on both Cossack and sissy!!!

Audry

Sara

Judith Harris

This one took me a minute to get through but that glute pump tho 😅 RIP 🍑

Chelsea

Lisaq

Oh those sissy squats always get me! 😮‍💨

Yanely

Bree

Becky

Wow. Shoulder is still toast from yesterday 😁

Steve

As always another great leg workout. Feeling strong with this split 😁🫶🏽🔥

Deja

Kashay Sullivan

SO GOOD.  LOVING this split!!! 🔥🔥👏👏🙌🙌

Amber

That workout was fueled by a chocolate donut and I feel like it gave me some extra strength 🤣🍑

Lacey

You never cease to  amaze me Mrs. Sweeney! 🙌🏼 ❤️

Mia Arrowsmith

Erin Price

Gloria

Tiffany

Omgeeeee…love everything about this. Can’t stress how smart your programming is… thank you 🙏🏼

Lorena

Jemme

Regina

Porchia

Emily

Morgan

Chelsey

Kristie

Jessica

Those sissy squats sneak up on you. Another great leg day.

Tasha

I'm not sure how I will walk today, but I love this leg day. ❤️❤️❤️🔥🔥🔥

Ann-Marie

Lindsay Brauer 

Megan Laudick

Holy hell 10+/10 that shit was HARD!!! 🥵

Rachael Milbrook

Happy Thursday! 

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.

Quads, Glutes, 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. Leg Press: 4S/4-6R 
	
2. Hack Squat: 5S/3-5R slow eccentric + 3-5R steady [6-10R total- 3 second eccentric on your first 3-5R, steady tempo on final 3-5R] 
	
3. Goblet Hold Single Sided Cossack Squat: 3S/6-8R each side [2 second pause at the bottom of each rep] 
	
4. Plate Loaded Deficit Sissy Squat: 4S/6-10R [assisted]
	
5a. Machine Abductions: 3S/30R
5b. Single Dumbbell Alternating Step Out Sumo Deadlift: 3S/20R total 
	
6. Dumbbell Hip Thrust [glute loop optional]: 2S/F

12/7 Training Day Overview

Rep Range: 4-6R
Tempo: power
Modification: barbell front squat, landmine goblet squat, or dumbbell goblet squat

Set Up: 
- position yourself in the leg press machine
- press your back into the pad of the machine 
- bend your legs and plant your feet on the mid point of the platform, hip width apart or slightly wider
- glue your feet to the platform [grip the platform with your toes] 
- squeeze your glutes, pull belly button to spine, and set your brace
- grip the handles of the machine on each side, pull yourself into the seat
- unlock the machine and extend your legs
*BE CAREFUL TO NOT HYPEREXTEND YOUR LEGS AT THE TOP OF THE EACH REP. DO NOT LOCK OUT

Execution: 
- bend your knees, keep them traveling in line with your toes
- lower the platform towards your chest
- lower to at least a 90 degree bend in your legs
- extend your legs and press the platform away from your chest again 
- contract your quads and glues at the top of the rep 
- keep your full feet glued to the platform, heels down

Leg Press

Rep Range: 3-5R slow eccentric + 3-5R steady
*6-10R total 
Tempo: 3 second eccentric on your first 3-5R, steady tempo on your final 3-5R 
Modification: barbell front squat or goblet squat

*band is optional 

Set Up: 
- position yourself in the hack squat machine
- place your feet on mid platform, hip width apart
- glue your feet to the platform 
- press your back against the back pad, drive your traps up into the shoulder pads
- grip the handles on each side
- squeeze your glutes, pull belly button to spine, and set your brace
- un rack the machine and squeeze the handles in tight, elbows pointing forward
- pull the pads into your traps, contract your lats 

Execution: 
- bend your knees and allow them to move towards your toes
- lower into a full squat, hip crease at or below knees at the bottom of the rep 
- drive your feet through the platform 
- extend your legs and press up into the standing position again 
- contract your quads and glutes at the top of the rep

Hack Squat [tempo change]

Rep Range: 6-8R each side
Tempo: 2 second pause at the bottom of each rep
Modification: no weight, modify with side lunge

Set Up: 
- grip a dumbbell in both hands, goblet hold
- hold the dumbbell at your chest, squeeze your elbows in by your sides
- keep your chest upright
- get into a wide stance, toes forward or just slightly out
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- push your hips back and shift them to one side
- keep your foot glued to the ground, bend your knee on the same side, and drive it towards your toes
- sink down into a squat position on one side
- keep your other leg fully extended, lift your toes and drive your heel into the ground
- extend your leg on the working side and drive your hips in
- press up into the center standing position again 
- contract your glutes and quads at the top of the rep 
- keep your chest upright, dumbbell at your chest

Goblet Hold Single Sided Cossack Squat

Rep Range: 6-10R 
Tempo: steady
Modification: no deficit, no weight or heels elevated dumbbell squats or heels elevated spanish squats

Set Up: 
- hug a plate to your chest, cross your arms over the plate, squeeze your elbows in by your sides to secure the plate
- stand with feet hip width apart
- squeeze your glutes, pull belly button to spine, and set your brace
*stand next to a rack or machine for assistance- use one arm to lightly grip the rack or machine, the other arm to secure to the plate to your chest
- keep a neutral head, neck, and spine

Execution: 
- lift your heels and drive the balls of your feet into the ground, on your tip toes
- keep your hips pinned forward
- bend your knees and lower them over your toes towards the ground
- lower until hamstrings touch your calves, or as low as you are able to with control 
- extend your legs, drive your knees back into the standing position 
- contract your quads
- keep your chest upright and facing forward
- keep the plate glued to your chest
- reset in between reps by lowering your heels to the ground for stability- or stay up on the balls of your feet
- body should stay straight and stiff from knees to top of your head

Plate Loaded Deficit Sissy Squat

Rep Count: 30R
Tempo: steady 
Modification: banded abductions or clamshells [15r each side]

Set Up: 
- sit on the abduction machine
- bend your legs and plant your feet on the platforms
- drive the balls of your feet into the platforms 
- push your back into the pad
- squeeze your glutes, pull belly button to spine, and brace in this position 
- grip the handles or bottoms of the seat and pull yourself into the seat 

Execution: 
- drive your feet into the platforms and use your glutes to push your knees out and away from the midline 
- contract your glutes [glute med & max] at the top of the rep 
- release the weight and return your knees to the center again 
- keep your feet planted on the platform

Machine Abductions

Rep Count: 20R total 
Tempo; steady

Set Up: 
- grip a single dumbbell with both hands
- extend your arms down and hold the dumbbell in front of your torso
- begin with feet together, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine

Execution: 
- step one foot out to the side into a wide stance
- keep a flat back and push your hips back 
- lean your torso forward as you bend your knees and lower the dumbbell towards the ground between your legs
- extend your legs, drive your hips
- raise your torso and lift the dumbbell away from the ground
- as you return to the standing position, step your foot back in to the center again 
- alternate stepping each foot out to each side, each rep

Single Dumbbell Alternating Step Out Sumo Deadlifts

Compound Set

Rep Count: failure
*as many reps as you can with good form
Tempo: steady
Modification: no weight, no band

*glute loop is optional 

Set Up: 
- sit on the ground in front of a flat bench, facing away from the bench 
- line up your mid back to side of the bench
*loop the band around your legs, just above your knees
- bend your legs and plant your feet on the ground, heels under your knees
- press your back into the side of the bench 
- squeeze your glutes, pull belly button to spine, and set your brace
- place a dumbbell on your hips, lightly grip the dumbbell on each side to hold it in place
- tuck your chin 

Execution: 
- drive your back into the bench and feet through the ground
- press your knees out against the tension of the band and lift your hips away from the ground and into full extension
- contract your glutes and hamstrings at the top of the rep
- your hips should be in line with your knees and torso at the top of the rep 
- lower your hips with control, keeping your back glued to the bench

Dumbbell Hip Thrust [glute loop optional]

12/7 Quads, Glutes, Hamstrings

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

Jennifer

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!

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

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 💀🫠

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!!

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!

12/7 Quads, Glutes, Hamstrings

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