Name: Playbook - Sam Sweeney - 2/3 Quads, Glutes, Calves [CH WK5/D1]
Uploaded: 2026-06-17T00:04:42.996Z
Duration: 75 min
Description: 2/3 Quads, Glutes, Calves [CH WK5/D1]

Taylor

I want to express my immense gratitude for the quad/outer hip combination exercises emphasized in this split. Today, for the first time, I was able to increase my step ups weight without compromising form, and I owe it all to those types of exercises! Keep ‘em coming, Sam 🥰

Megan

Little harder than last week but got it done 🥵

Stephanie

Katie

Michelle 

Jenn

Girl, the time sets at the end. We’re all dying.

Jodii

Finally back to it! Thank you, never disappoints.

Victoria

Mayte

The hack squats.  Loved this set up,  hurt so good

Karen

I am so thankful for this program and what this challenge has done. Today was such a long day and the last thing I wanted to do was workout. 5 weeks ago I would have given in and not done it. I got it done, feel so much better and even hit a squat PR 🔥

Katelyn

Kate

First workout completed. Didn’t have enough time to complete the workout but overall very happy.

Tanja Muždeka

Love this 
PR on back squats 🎉so excited 
No time for the extra 😞

Joanne Nichols

Betty

Amanda

Geezzzzzusssss…🥹. Loved every set. Thank you

Lorena

Karissa

Mia Arrowsmith

Marta

Elaine Rondon

Eleah

Ruby Smith

Happy Monday! 

Week 5 of 6 

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, Calves: 

Primer Compound Set: 
1a. Paused Machine Leg Extensions: 3S/5R w/ 5 second hold at the top of each rep 
1b. Slow Eccentric Goblet Squat: 3S/5R w/ 5 second slow eccentric 

2. Barbell Back Squat: 5S/3-5R 

3. Narrow Stance Hack Squat Sissy Squat: 4S/15R, 12R, 10R, 5R [reverse band optional] 

4. Single Leg Barbell Hip Thrust: 3S/6-10R each side 

5a. Barbell Step Ups: 4S/45 seconds
5b. Barbell Front Racked Deficit Calf Raise: 4S/45 seconds

Optional Extra Credit Challenge: Metabolic AMRAP Finisher: 5 minutes  amrap [as many rounds as possible]
6a. Farmers Carry: 20 seconds
6b. Box Hops: 5R

2/3 Training Day Overview

Rep Count: 5R
Tempo: 5 second hold at the top of each rep 
Home Modification: dumbbell or banded leg extensions

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, contract your quad
-, bend your knees again 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

Paused Machine Leg Extensions

Rep Count: 5R 
Tempo: 5 second eccentric 

Target Muscle Group: quads, glutes

Set Up: 
- hold one dumbbell in both hands
- hold the dumbbell at your chest level, squeeze your elbows in by your sides
- contract your lats and hold tension to support the weight of the dumbbell
- get into a slightly wider than hip width stance, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine 
- keep a tall and upright torso

Execution: 
- push your hips back
- bend your knees and allow them to follow in the direction of your toes
- lower into a full squat position, at least 90 degrees or below- full ROM for you
- drive your feet into the ground
- extend your legs and drive your hips in
- press up into the standing position again 
- contract your glutes and quads at the top of the rep 
- keep knees in line with toes, do not let them cave as you press

Slow Eccentric Goblet Squat

Primer Compound Set

Rep Range: 3-5R
Tempo: steady, power
Modification: dumbbell squat 

Target Muscle Groups: quads, glutes [please note; this is a compound movement so you will be utilizing multiple muscle groups at once]

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 wider than hip width OR adjust to 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: 15R, 12R, 10R, 5R
*adjust weight to fit rep count for each set appropriately 
Tempo: steady 
Modification: heels elevated dumbbell or trap bar squat 

Target Muscle Groups: quads

Set Up: 
*optional: loop the band behind the rack of the machine and around each side
- position yourself in the hack squat machine
- press your back into the pad, push your traps up into the pads
- position your feet close and low on the platform
- grip the handles on each side
- squeeze your glutes, pull belly button to spine, and set your brace
- un rack the machine
- pull the handles in, squeeze your elbows in close, contract your lats
- grip the platform with your toes

Execution: 
- keep the balls of your feet glued to the platform
- lift your heels, bend your knees
- lower your knees over your toes
- lower into a full range of motion sissy squat [hamstrings to calves]
- extend your legs, drive your knees back, press up into the standing position again 
- contract your quads

Narrow Stance Hack Squat Sissy Squat [reverse band optional]

Rep Range: 6-10each side
Tempo: steady 
Modification: dumbbell single leg hip thrust

Target Muscle Group: glutes

Set Up: 
- load a barbell with appropriate weight [rubber plates will allow you to roll the barbell over your legs]
- sit on the ground in front of a flat bench so your mid back is pressed into the side of the bench
- extend your legs out and roll the loaded barbell over your hips
- with the barbell in line with your hips, bend your knees and plant your feet firmly on the ground [tripod feet- connect the base of the big toe, little toe, and heel to the ground].
- position your heels under your knees
- grip the barbell just outside hip width on each side and press down against the bar to secure the bar to your hips
- contract your lats and keep a tight grip on the bar
- lift your hips to the bar
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep your gaze forward
- lift one foot off of the ground, keep your leg bent at 90 degrees

Execution: 
- drive your foot through the ground, and extend your hips 
- keep your knee in line with your toes
- lift the barbell from the ground and into full hip extension
- your knee, hips, and torso should make a straight line at the top of the rep
- shin should be vertical at the top of the rep, knees in line with the ankles
- drive your other leg high
- contract your glutes, hamstrings
- bend at your hips and lower the barbell towards the ground again 
- do not tap the ground between reps, keep tension
- keep mid back glued to the bench
- keep foot glued to the ground

Single Leg Barbell Hip Thrust

Time: 45 seconds
Tempo: steady 
Modification: hold dumbbells at sides or use trap bar

Target Muscle Group: quads, glutes

Set Up: 
*choose a box that is knee height or just below 
- set a box or bench centered in front of your rack 
- grip the bar on either side, shoulder width apart
- squeeze your scapula together and pull yourself under the bar
- rack the bar across your back 
- drive your elbows down, contract your lats to secure the bar to your back 
- step your feet under the bar
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the bar from the rack 
- step behind the box in front of you 
- keep a neutral head, neck, and spine

Execution: 
- lift one foot off of the ground 
- bend your leg and plant your foot on top of the bench
- drive your hips in, extend your leg, and step your back foot forward to meet your front on top of the box
- step each foot off of the box and to the ground again, one at a time
- alternate stepping up to the top of the box with each foot, each rep 
- keep chest facing forward

Barbell Step Ups

Time: 45 seconds
Tempo: steady 
Modification: dumbbell goblet hold deficit calf raise 

Target Muscle Group: calves

Set Up: 
- place a low plate on the ground, centered behind the rack 
- grip the barbell with a shoulder width, pronated grip
- step your feet under the bar
- rack the bar across your high chest, just below your collarbone 
- rotate your elbows under the bar so they point forward
- keep your elbows high to support the bar
- pull the bar into your chest, contract your lats to support the weight 
- squeeze your glutes, pull belly button to spine, and set your brace
- lift your bar from the rack 
- plant the balls of your feet on top of the low plate, allow your heels to hang off the plate and lightly rest on the ground 
- keep your legs straight [not hyperextended]
- keep a tall and upright torso 
- grip the plate with your toes

Execution: 
- drive the balls of your feet into the plate
- lift your heels away from the ground 
- contract your calves at the top of the rep 
- lower your heels to tap the ground again

Barbell Front Racked Deficit Calf Raise

Superset

AMRAP: As many rounds as possible within the 
 5 minute timeframe. Rest minimally.

Time: 20 seconds 
Tempo: steady

Target Muscle Groups: core, grip, stamina

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- extend your arms and hold the dumbbells down by your sides
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a tall torso and a neutral head, neck, and spine 
- keep the dumbbells pinned by your sides, do not let the dumbbells swing as you walk

Execution: 
- hold a tight brace in your core
- walk forward with a steady pace, no swinging with the dumbbells 
- keep torso tall

Farmers Carry

Rep Count: 5R
Tempo: explosive
Home Modification: squat hops, or air squats 

Target Muscle Groups: legs, explosive cardio

Set Up: 
- stand in front of a box, facing the box 
- stand facing the box
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms down by your sides to begin 

Execution: 
- extend your legs
- explode from the hips
- jump up and onto to the top of the box
- land with soft knees, both feet fully planted on top of the box
- extend your legs and stand
- step each foot off of the box again one at a time
- keep the movement fluid and explosive

Box Hops

Optional Extra Credit Challenge: Metabolic AMRAP Finisher

2/3 Quads, Glutes, Calves [CH WK5/D1]

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

Porchia

Jennifer

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

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

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!

2/3 Quads, Glutes, Calves [CH WK5/D1]

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