Name: Playbook - Sam Sweeney - 4/14 Legs- NEW SPLIT!
Uploaded: 2026-06-17T00:04:42.711Z
Duration: 75 min
Description: 4/14 Legs- NEW SPLIT!

Christina

It will be a miracle if I can walk tomorrow 🥵

Aubree

Compound movements feeling the best it's ever been 🔥

Tanita

I will definitely be feeling it tomorrow. 🔥

Dedra

Gabrielle

Marina Pillyawets

Jemme

Lizzy Davenport

Megan

Serena

Audry

Kody Young

Jessica

Holy cow that was fun and super challenging. Never worked out like that before, me likey

Molly

Marsha Ross

Oh my god that was pure insanity. So good but so hard ☠️

Katie

JulieAnn

Wtf, Sam!! Hahaha I might have died. 🫡😄 SO GOOD!!

Danica

Karen

I always have a rough time adjusting to a new split. And this one is SO different! 🤪

Michelle 

Marisa

Izel

Sierra

WTF with those front squats!! 🥵😬😳❤️

Donna

Brooke

My goodness those back off sets killed me thanks Sam I love it!

Elaine Rondon

I’m feeling juicy after that 😭🔥🔥

Allie Caruso

My heart rate hasn’t been that high during a lift in awhile 😮‍💨👍🏻

Corrine

Kimmy

Mandy Rigsby

I mean..... WHAT was that about?! 🥴 scared for my quads tomorrow

Damn, excited for this split. That was the hardest leg day I’ve had in awhile 🤙🏼

aubrey 

Kensi

Lillian

Stephanie

Sonja

Connie

I have never been so thankful to have a home gym because that was not pretty! 😅

Amanda

Deceased by the last back squats 💀🤬🔥

Morgan

Ran outta time but damn those front squats wtfffff

Steph

Oof that was brutal. 🌶️🌶️🔥❤️thank you Sam!

Rachel

Abby

Omg forget day 2 soreness how about 12 hour soreness. Love this so much

Christi

Happy Monday! welcome to the new split!

Week 1 of 4 (week 5 deload) 

Pre Training Mobility and Warm Up: please use the mobility and activation exercises listed or 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.

Legs: 

Warm Up: 
1a. Clamshells: 1-2S/10-15R each side
1b. Goblet Squats: 1-2S/15-20R

Strength Training: 
2. Primary: Barbell Back Squat: 10S/1R 
*30 seconds rest*
(RPE of ~7-8.5)  

3. Barbell Front Squats (speed squats): 5S/15-20R (no pause at top of rep)

4. Contralateral (assisted) Reverse Lunges: 3S/8-12R each side

5a. Leg Extensions: 3S/8-10R (3 second eccentric)
5b. Machine Adductions (tempo change): 3S/10R w/ 3 second pause at the top + 10R steady tempo 

6. Primary Back Off Sets: Barbell Back Squat: 2S/30 seconds AMRAP (as many reps as you can with good form) 
(50-60% of weight used in primary single sets)

4/14 Training Day Overview

Rep Range: 10-15R each side
Tempo: steady 

Set Up: 
- lie on the ground on your side
- bend your legs at 90 degrees, stack them on top of one another
- bend your arm and pad your head on the ground
- keep one hip pressed into the ground
- keep feet together

Execution: 
- lift your top knee off of your bottom leg 
- keep your feet together and rotate your top knee as high as you are able to
- contract your glutes, glute med, abductor
- lower your top knee to rest on your bottom leg again

Clamshells

Time: 15-20R
Tempo: steady 

Set Up: 
- grip a dumbbell or kettlebell in both hands
- hold the weight at your chest, goblet hold
- pin your elbows by your sides
- get into a hip width stance, toes forward or pointed slightly out 
- squeeze your glutes, set a neutral pelvis position 
- keep a tall torso, chest facing forward

Execution: 
- push your hips back
- bend your knees so they travel in the direction of your toes
- lower into a full squat position, feet flat on the ground
- extend your legs and drive your hips in
- press up into the standing position again 
- contract your glutes and quads

Goblet Squats

Warm Up

Rep Count: 1R
RPE of ~7-8/8.5 (~70-85% of 1RM)
*30 seconds rest*
Tempo: power, steady 
Modification: smith machine squat, or leg press, or any machine 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: 15-20R
Tempo: quick, no pause at the top of the rep 
Modification: goblet squats 

Target muscle groups: quads, glutes (compound movement)

Set Up: 
- rack the bar at about chest level
- step behind the bar
- grip the bar with a pronated grip, shoulder width apart
- rack the bar across your high chest, just under your collarbone 
- bend your arms, rotate your elbows under the bar so they are pointing forward, palms up
- pull the bar into your chest 
- step your feet under the bar
- squeeze your glutes and set a neutral pelvis position 
- keep your trunk tight, hold a strong brace in your core
- lift the bar from the rack and step back into a slightly wider than hip width stance, toes forward or pointed slightly out
- keep chest upright and facing forward

Execution: 
- push your hips back and bend your knees so they follow in the direction of your toes as you lower
- lower into a full squat position, chest upright at the bottom of the rep 
- extend your legs, drive hips in, and press up into the standing position again 
- contract your quads and glutes at the top of the rep 
- keep elbows high and pointing forward to support the weight of the bar

Barbell Front Squats (speed squats)

Rep Range: 8-12R each side
Tempo: steady 

Target muscle groups: glutes, hamstrings 

Set Up: 
- stand next to a rack, lightly grip the rack with the hand closest
- plant your foot closest to the rack on the ground
- grip a dumbbell in your opposite hand (contralateral), neutral grip
- extend your arm down and hold the dumbbell in front of your torso 
- squeeze your glutes, set a neutral pelvis
- tuck your chin

Execution: 
- lift your foot furthest from the rack (on the side of the dumbbell) off of the ground and step back one long step
- plant the ball of your foot on the ground
- push your hips back, lean your torso forward, and bend your front knee
- lower the dumbbell alongside your front leg as you tap your back knee to the ground
- extend both legs, drive your hips in, raise your torso and step your back foot forward to meet your front
- return to the upright and standing position

Contralateral Weighted Reverse Lunges (assisted)

Rep Range: 8-10R
Tempo: 3 second eccentric 
Modification: banded or dumbbell extensions, or spanish squats 

Target muscle groups: 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, legs straight, contract your quads
- bend your knees 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

Leg Extensions

Rep Count: 10R w/ pause  + 10R steady 
Tempo: 3 second pause at the top of first 10 reps, steady tempo on final 10 reps
Modification: copenhagen adductions (20R each side), or med ball adductor squeezes

Target muscle groups: adductors

Set Up: 
- position yourself in the adduction machine
- keep glutes glued to the seat, grip the handles on either side
- contract your lats and pull your glutes into the seat
- tuck your chin and keep a tall and upright torso
- be sure the pads of the machine are lined up with the inside of your knees
- legs should be bent at 90 degrees, heels pressed down into the platform of the machine
- begin with your legs spread as wide as you comfortably can

Execution:
- use your use to push the pads together to meet in the center
- contract your adductors
- keep knees glued to the pads and spread your legs wide again 
- feel the stretch in your adductors at the bottom of the rep
- keep pelvis neutral

Machine Adductions (tempo change)

Compound Set

Time: 30 seconds 
RPE of 6/7 or ~50-60% of weight used for 1R at start of training day
Tempo: steady
Modification: smith machine squats, leg press, any machine 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 Squats (back off sets)

4/14 Legs- NEW SPLIT!

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

Porchia

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

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

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.  😤🥵

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

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)

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!

4/14 Legs- NEW SPLIT!

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