Name: Playbook - Sam Sweeney - 3/10 Glutes and Quads
Uploaded: 2026-06-17T00:04:47.934Z
Duration: 65 min
Description: 3/10 Glutes and Quads

Christina 

Sammi

Nora

Loved this! My favorite quad day yet. I may be one of the only ones but I have always loved Bulgarian split squats.

Susan

Chris

Lyndsey

This week is just different enough to get me going again, thank you!

Sarah

Strong day all around! Loved everything about this 🥰

Megan

Those lunges at the end sneak up on you! Great work out!

Lindsay

Grace

Lisa

Loving this new split! A week behind but I’m still having fun! 🤩

Kody Young

It was very intense!! I can see why you don’t need cardio!

Wowwww i dont finish the last exercise. My quad was in fire 😵‍💫

Anna Lombari

Ana lopez

Melissa

Joyce

Not sure if I will b able to walk tomorrow. This was awesome 😎

Lucy

Holy sweet leg day! After those lunges my legs are shaking! That was such a good leg workout! Much needed!

DeAnna

The 3 second slow negative was 🔥🔥 this was a great one.

Whoooo eeeeee - killer workout. Those walking lunges at the end are something else. 💥

Denise Hofer

Michelle 

Okay Sam. Casually murdering my legs, it's cool 👌🏼🤣🖤

Brie

Katie

Loved the walking lunges at the end!! I feel the burn!!! 🔥🔥🔥

Elianna

Marsha Ross

Dedra

My quads haven’t felt that targeted in a WHILE! … and they’re my toughest and fav muscle to exercise 💀

Laryn Welch

Nicole

Literally almost threw up during those walking lunges

Christina

Sharlene

Amanda Howell

Is there anything softer than noodles? Mashed potatoes?

Molly

Caitlin Sparks

Emily

Oh my god i think this was the best leg day i have ever done …… no words

Teagan

Elsie

Gina

Caitlin

Very challenging.  Hoping I was just tired today and I won't be exhausted by the end of BSS every week because that would be mentally challenging

Brittney

Raksha Pandey

Holy smokes 😮‍💨 that kicked my ass!

Sidney

Kendra

Rikki Meilleur

Amanda

Brandi

Gloria

Happy Thursday! 

3/10 Training Day Overview: 

Warm Up: Foam Roll, lower body warm up and activation routine from app. 

1. Back Squat: 5S/5R [3 second eccentric] 

2. Bulgarian Split Squat: 4S/8R each side 

Compound Set: 
3A. Leg Press [Feet low and Close]: 3-4S/8-10R
3B. Single Leg Extension: 3-4S/6-8R each side 

Compound Set: 
4A. Sumo Stance Goblet Box Squat: 3S/8-10R [Box in front]
4B. Single Leg [Weighted] Foot Elevated Glute Bridge: 3S/10-12R each side 

5. Walking Lunges: 3-5S/10 Lunges *every 10 seconds.

Warm Up Sets: 1-2
Rep Count: 5R
Tempo: 3 second eccentric 
Modification: Dumbbell Squats [dumbbells at your sides]

Set Up: 
- set the bar at an appropriate height for you to set up underneath. 
- grip the bar wider than shoulder width (grip will depend on your personal mobility)
- wrap your thumbs over or under the bar, use a tight grip 
- retract the scapula and squeeze as you pull yourself underneath the bar 
- position the bar on your back 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 and stand up as you un rack the barbell. 
*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)

Execution: 
- take a big, bracing breath 
- hinge at the hips, keep the chest high, bend your knees and push them out 
- use a 3 second eccentric to lower into a full range of motion squat [90 degrees or below]
- drive your feet through the floor and press up
- snap your hips in and return to the standing position. 
- keep your chest up and knees in line with your toes. 
- bar should travel in a straight line

Back Squat [slow eccentric]

Rep Count: 8R each side 
Tempo: 2 second pause at the bottom of each rep. 
Modification: no weight, stationary lunges [back foot on the ground]

Set Up: 
- use a bench or BSS stand [height is ideally at or below knee level] 
- step one foot forward 1-2 steps. 
- position the other foot up on the bench or stand [ankle flexed]
- hold a dumbbell in each hand and contract your lats to lock them in by your side
- chest facing forward. 

Execution: 
- bend the front leg and move the knee towards the toes [keep back leg bent, entire foot planted on the ground.]
- lower into a single leg squat position [90 bend in the front leg or just below] 
- pause for 2 seconds at the bottom of the rep. 
- drive your foot through the ground and press up 
- keep your torso upright and chest forward throughout each rep. 
- complete 8R each side

Bulgarian Split Squat [isometric pause]

Sets: 3-4S
Rep Range: 8-10R
Tempo: steady 
Modification: heels elevated trap bar deadlift, heels elevated suitcase dumbbell or kettlebell deadlifts. 

Set Up: 
- sit in the leg press machine, back pressed against the pad of the machine 
- position feet low and close on the platform. [I had my heels slightly hanging off to increase the flexion at the knee and favors the quads, this would be considered more of a cannonball leg press.]
- grip the handles with both hands and un rack the weight, pull yourself into the seat using the handles

Execution: 
-  bend both legs and move the knees towards your toes. 
- lower until you reach full flexion at the knees [90 degrees or below]
- press your feet through the platform and extend your legs
- do not lock out at the top of the rep.

Leg Press [feet low and close]

Sets: 3-4S
Rep Range: 6-8R each side 
Tempo: steady 
Modification: single leg dumbbell extensions [pin dumbbell in your ankle, keep your foot flexed], or wall sit leg extensions -6-8R each side. 

Set Up: 
- position yourself on the leg extension machine 
- press your back against the pad
- grip the handles on each side, pull yourself into the seat
- connect the pad to your ankle on one side. 

Execution: 
- flex your ankle 
- extend your leg up 
- contract your quad at the top of the rep [in full extension]
- lower with control 
- complete 6-8R each side

Single Leg Extensions

Compound Set

Rep Range: 8-10R 
Tempo: steady 
Modification: no box. 

*height of box should be tall enough so you are able to rest the dumbbell on top of it while holding it in a goblet position, in a full squat. 

Set Up: 
- set up in front of a bench or box [end of box should be in between your legs]
- get into a sumo stance, toes pointed slightly out. [tripod feet]
- hold a dumbbell in a goblet position at your chest

Execution: 
- keep your chest upright, push your hips back and bend your knees
- lower into a full squat, until the bottom “head” of the dumbbell taps the top of the box. 
- knees should be in line with the toes at the bottom and shins mostly vertical. 
- press your feet through the ground and bring your hips in and return to a standing position.

Sumo Stance Goblet Box Squat [box in front]

Rep Range: 10-12R each side 
Tempo: steady
Modification: no weight, foot on the ground. 

Set Up: 
- position yourself in front of a bench [flat bench is fine] 
- lie on the ground in a supine position 
- bend both legs and place one foot up on the bench [drive your heel into the bench]
- rest one dumbbell on the hip of the working leg [the side with the foot elevated on the bench]- use your hands to hold the weight in position

Execution: 
- drive the heel of working leg through the bench and bridge the hips up
- contract the glutes in full extension
- lower with control until your hips tap the floor 
- keep the non working leg bent 
- keep your back pinned to the ground. 
- 10-12R each side

Single Leg, Foot Elevated Glute Bridge [weighted]

Sets: 3-5S
Rep Count: 10R
Tempo: steady 
Modification: no weight. 

*10 lunges every 10 seconds for 3-5 rounds. 

Set Up:
- start in a standing position, feet together. 
- grip a dumbbell in each hand and lock them in by your sides

Execution: 
- step one foot forward and plant your foot on the ground 
- bend your front and back leg
- lower until the front leg is at a 90 degree bend and the back knee taps the floor or hovers just above (adjust ROM to fit you) 
- press back up by driving the entire front foot through the floor 
- bring the back foot to meet the front and return to the standing position. 
- alternate legs as you walk forward 
- keep a steady, quick pace

Dumbbell Walking Lunges

3/10 Glutes and Quads

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

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!

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!!

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)

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 💀🫠

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!!

4/15 Chest, Triceps (sprints)

Wow I really needed that! Feeling so strong and balanced 🥰❤️‍🔥

3/10 Glutes and Quads

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