Name: Playbook - Sam Sweeney - 3/5 LOWER BODY B (Glutes, Hamstrings, Quads)
Uploaded: 2026-06-17T00:04:42.870Z
Duration: 75 min
Description: 3/5 LOWER BODY B (Glutes, Hamstrings, Quads)

Elianna

Traca

The forward push on the stationary lunges just hits different and makes the movement ever so perfect 🥰

Megan

Amber

Serena

Audry

Love the warm up/mobility. It gets your body perfectly engaged for the work out! Love the tempo

rachel

Samantha

Death to the legs for sure with good cardio hit at the end with that triset

Kate

How you can keep coming up with ways on how to challenge (kill 😂) us with trisets and your programming is a talent 😂😂

Michelle 

Had a tough week and prioritized sleep over working out so getting caught up on the week. What a great lower body day - those split squats were a nice treat to help stretch it all out! Thanks Sam! This split is really incredible.

Tamara

Lilly

Deja

Libby

Dedra

Katelyn

Brenda

Morgan

This split has been a burner. Loving it so far!

Lexi

Couldn’t give it my all cause I am getting over being sick but the little I did still burned

Elaine Rondon

Brianda

Feels good getting back into the groove!!

DeAnna

Janelle

Andrea

Eugenia

Markay

I’m still feeling my legs from Monday. Can’t wait to see what’s left of them tomorrow…

Carly

JulieAnn

OMG!!! 😳 That was insanely good! 🔥🔥🔥The Zercher squats did me in! 🥵

Mia Arrowsmith

Mike

Are you trying to prevent us from walking? 😆

Holy smokes The last circuit was flipping intense. I so badly wanted to give up with those pulses but I dropped the weight and pushed through 😈. Thank you 🙏

Lorena

Barbi

Sara

Jemme

First one in a long time I used weight on everything!  🎉

Erin

Regina

Carmen

Kristin

🤌🏼🤌🏼🤌🏼🤌🏼🤌🏼🤌🏼🤌🏼

Megan Laudick

Eleah

I just love your workouts!! Every split is 🔥🔥🔥

Marta

Happy Wednesday! 

Week 2 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.

Lower Body B: 

Warm Up/Mobility: 
1a. Half Kneeling Lateral Hip Shifts (weighted) : 2S/10-15R each side
1b. Banded Monster Walks: 2S/60 seconds

Strength Training: 
2. Primary: Slow Eccentric Leg Press [wide stance]: 4S/5R [4 second eccentric]

3. Secondary: Slow Eccentric Dumbbell Step Ups: 4S/6-10R each side [3 second eccentric] 

4. Lying Hamstring Curls: 8S/10R 
*30 seconds rest*

5a. Zercher Squat: 3S/5R w/ 3 second eccentric + 10R steady [TEMPO CHANGE]
5b. Dumbbell Split Squat: 3S/6-8R each side
5c. Flat Bench Weighted Reverse Hyperextension [Pulses]: 3S/30R [half reps]

3/5 Training Day Overview

Rep Range: 10-15R each side
Tempo: steady 
Modification: no weight

Set Up: 
- get down on the ground in a half kneeling position 
- plant one knee down on the ground, under your hip
- bend your other leg at 90 degrees, point your toes out, keep your foot planted on the ground
- drive your hips in, squeeze your glutes, pull belly button to spine, and set a brace
- keep your torso upright 
- hold a kettlebell in your hands, extend your arms down in front of your torso 

Execution: 
- shift your hips towards your bent knee
- sink to one side, stretch through your hips, adductors
- press your foot into the ground and shift your hips/torso back to the center
- move slowly, use this movement to enhance your mobility 
-

Half Kneeling Lateral Hip Shifts [weighted]

Time: 60 seconds
Tempo: steady 
Modification: squat walks [no band]

Set Up: 
- loop a glute loop band around your legs, just above your knees
- drive your knees out against the tension of the band, knees in line with your toes
- keep a wide stance, toes forward
- bend your knees slightly, push your hips back, and lean your torso forward
- keep chest upright 

Execution: 
- keep the same width in your stance
- step one foot forward and out to one side
- follow with the other foot
- hold tension in your glutes as you step forward
- halfway through, reverse the movement and step backward, keeping the same stance

Banded Monster Walks

Warm Up and Mobility

Rep Range: 5R
Tempo: 4 second eccentric 
Modification: barbell front squat, or trap bar deadlifts [wide stance] 

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

Set Up: 
- sit on the leg press seat, press your back into the pad, keep glutes position in the crease of the seat
- plant your feet on the leg press platform in a wide stance, slightly wider than hip width, toes forward
- grip the platform with your toes, keep feet glued to the platform 
- press your back into the pad
- extend your arms down by your sides and grip the handles of the machine on either side
- squeeze your glutes, pull belly button to spine, and set a strong brace
- tuck your chin 
- unlock the machine
- DO NOT lock your legs out at the top of the rep, keep a very slight bend

Execution: 
- bend your legs, allow your knees to follow in the direction of 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
- contract your glutes, quads, hamstrings at the top of the rep 
- keep the movement controlled, work within your range of motion

Slow Eccentric Leg Press [wide stance]

Rep Range: 6-10R each side
Tempo: 3 second slow eccentric 
Modification: no weight or assisted contralateral step ups (hold db in opposite hand and hang on lightly to a rack in front of you)

Target Muscle Groups: quads, glutes, hamstrings 

Set Up: 
- grip a dumbbell in each hand, neutral grip
- extend your arms down and hold the dumbbells by your sides
- stand in front of a box or bench, facing the bench 
- set your brace
- bend one leg and plant your foot on top of the bench 

Execution: 
- lean your torso forward slightly 
- extend your top leg, drive your hips in, and step your back foot up/forward to the top of the bench 
- keep your back leg extended, foot hanging off the top of the bench
- push your hips back, bend your top leg 
- lower your back foot towards the ground again with control 
- plant your foot on the ground, come to a full stop at the bottom of the rep
- do not use momentum in each rep, keep each rep controlled

Slow Eccentric Dumbbell Step Ups

Rep Count: 10R
*every 30 seconds*
Tempo: steady 
Modification: lying flat bench or decline bench dumbbell hamstring curls 

Target Muscle Group: hamstrings

Set Up:
- position yourself on the lying leg curl machine [prone/chest down]
- hips should be at the “break” of the pad
- bend your arms and position forearms on the pad
- lift your chest and press the forearms into the pad, this will help keep the hips down throughout each rep
- grip the handles and squeeze your elbows into your sides, lats engaged 
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin 
- begin with legs extended 

Execution: 
- keep your ankles in dorsiflexion, use your hamstrings to bend your legs
- curl the pad up until it taps your glutes
- contract your hamstrings
- extend your legs and lower the pad behind you again 
*be sure to fully extend between each rep 
- hold tension in your hamstrings and glutes throughout
- keep hips glued to the pad

Lying Hamstring Curls

Rep Count: 5R w/ slow eccentric + 5-10R steady reps
Tempo: 3 second eccentric on first 5 reps, steady tempo on final 5-10 reps
Modification: goblet squat 

Target Muscle Group: glutes, quads

Set Up: 
- rack the barbell at about hip height, load with appropriate weight 
- step behind the bar
- hook your arms under the bar so the bar rests in the crease of your arms
*you can pad the bar with a hip thrust pad or towel to take tension off of your arms
- lift the bar from the rack 
- squeeze your elbows to your sides, hold the bar just below your chest, keep it close to your torso
- step away from the rack and into a hip width stance, toes forward or pointed slightly out 
- squeeze your glutes, set a neutral pelvis
- pull belly button to spine, and set your brace
- keep your torso tall and chest facing forward
- pin your traps down, shoulders back 
- hold tension in your lats to keep control of the bar

Execution: 
- push your hips back, bend your knees so they travel in the direction of your toes
- lower into a full squat position, hips in line with or below your knees [at least a 90 degree bend in your legs] 
- extend your legs, drive your hips in, and press up into the standing position again 
- contract your glutes and quads at the top of the rep

Zercher Squats [TEMPO CHANGE]

Rep Count: 6-8R each side
Tempo: steady 
Modification: no weight or stationary lunge

Target Muscle Group: quads

Set Up: 
- grip a dumbbell in each hand
- extend your arms down and pin the dumbbells by your sides
- step your feet into a long, split stance
- plant your front foot on the ground, grip the ground with your toes
- drive the ball of your back foot into the ground, a slight bend in your back leg
- keep a tall and upright torso, chest facing forward
- pin your traps down and shoulders back 
- squeeze your glutes, set a neutral pelvis position 
- set your brace

Execution: 
- bend your front knee and allow it to move in the direction of your toes
- lower into a full split squat stance, hamstring to calf if possible or lower as far as you are able while still being in control 
- keep only a slight bend in your back leg
- drive your front foot into the ground 
- extend your front leg, drive your knee back, and press up into the split stance again 
- contract your quad
- keep tension in your glutes to help stabilize through the full range of motion

Dumbbell Split Squats

Rep Count: 30R half reps
Tempo: pulsing, steady
Modification: weighted frog thrust pulses or glute bridge pulses

Target Muscle Group: glutes

Set Up: 
- place a dumbbell about a foot behind a flat bench
- line up the crease of your hips with the end of the bench
- lie in a supine position on the flat bench, legs hanging off the end of the bench 
- press your torso into the bench, extend your arms and grip the sides of the bench 
- bend your legs and pin the dumbbell between your feet
- position knees wide, and squeeze your feet together
- squeeze your glutes, set a neutral pelvis position 
- pull belly button to spine and brace
- lift your chest slightly off of the bench, drive your hips into the bench

Execution: 
- lift the dumbbell off of the ground
- raise your legs until your feet are in line with your glutes
- contract your glutes
- lower your legs only 1/2 rep
- keep tension in your glutes and continue with steady, pulsing reps

Flat Bench Weighted Reverse Hyperextensions [PULSES]

Triset

3/5 LOWER BODY B (Glutes, Hamstrings, Quads)

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

Porchia

Jennifer

6/16 Quads, Glutes

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 ♾️

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!

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!

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

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!

3/5 LOWER BODY B (Glutes, Hamstrings, Quads)

Community

More workouts from Sam Sweeney