Name: Playbook - Sam Sweeney - 4/17 Legs
Uploaded: 2026-06-17T00:04:42.695Z
Duration: 75 min
Description: 4/17 Legs

Aubree

My bottom will be feeling it tomorrow forsure and I needed a minute to get up tonight 🔥😖🫠

Dedra

Deja

Marina Pillyawets

The barbell work felt really good today 🥰

Megan

So freaking good. I had to switch up yesterdays workout and today because I needed 3 days to recover from leg day 1 🤣😅🥵 God Bless

Molly

Serena

Holy hell what a challenging first week ☠️🔥

Carina

This workout was incredible! I especially loved the assisted step ups and tempo work on the abduction! ❤️🔥

Loved everything about this workout!! Just what I needed first day back in a week 💪🏼💪🏼

Krystal Gomez

Sandra

Karen

Louise

Manon Tessier

Lisa

Rocky's OLD SCHOOL gym today on vacation! So old school.  It rocked!

Michelle 

Stephani Widmer

Adriana

Kassandra

Kimmy

Elizabeth Bacik

Marta

Stephanie

Carly

Sara

Amanda

Allie Caruso

Kathy

Back day deadlifts then leg day deadlifts almost killed me 💀💀

Elaine Rondon

I nearly died during this workout!! 😬🥵♥️😄

Donna

Samantha

Perfect burn for the time of the entire workout 👏🏼👏🏼

Morgan

I so love this spilt all of it every day. I feel so strong 💪

Nicole

Mia Arrowsmith

JulieAnn

Steph

Gloria

I’m wrecked this week! So sore 🔥🔥

Sherry

Ashlee

Tiffany

Whewww! Still sore from the first leg day 🙌🏼😅

Aimee

Porchia

Loving this split ❤️‍🔥. Thank you 🙏

Lorena

Jacky

Happy Thursday!

Week 1 of 4 (week 5 deload)

Pre Training Mobility and Warm Up: please utilize the included warm up and mobility movements below 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/Mobility: 
1a. Glute Bridge: 1-2S/20R 
1b. Kettlebell Swings: 1-2S/10-15R

Strength Training: 
2. Primary: Barbell Hip Thrust:  10S/1R
*30 seconds rest*
REP OF 7-8.5

3. Barbell Romanian Deadlifts: 5S/20R (quick reps)

4. Contralateral Weighted (assisted) Step Ups: 3S/8-12R each side 

5a. Lying Hamstring Curls: 3S/8-10R (3 second eccentric)
5b. Machine Abductions (tempo change): 3S/10R w/ 2 second pause at the top + 10R steady tempo 

6. Primary Back Off Sets: Barbell Hip Thrust: 2S/30 seconds amrap (as many reps as possible with good form)
RPE of 6-7 or ~50-60% of weight used for 1R primary singles

4/17 Training Day Overview

Rep Range: 20R 
Tempo: steady 

Set Up: 
- lie in a supine position on the ground
- bend your legs and plant your feet on the ground, hip width apart, toes forward
- squeeze your glutes, set a neutral pelvis position 
- press your mid back into the ground
- tuck your chin, keep head resting on the ground

Execution: 
- press your feet through the ground
- keep knees in line with your toes
- lift your glutes off of the ground, raise your hips into full extension
- contract your glutes and hamstrings at the top of the rep 
- lower your glutes to the ground again with control 
- keep feet glued to the ground throughout

Glute Bridge (weighted or bodyweight)

Rep Range: 10-15R 
Tempo: steady, explosive
Modification: dumbbell swings

Set Up: 
- place a kettlebell on the ground about a foot in front of you 
- get into a slightly wider than hip width stance, toes forward
- squeeze your glutes, set a neutral pelvis position 
- pull belly button to spine and set your brace 
- push your hips back, bend your knees
- lean your torso forward and extend your arms to grip the kettlebell with both hands, pronated grip on the handle
- depress your scapula and contract your lats to help you control the kettlebell 
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- keep your arms straight and pull the kettlebell off of the ground in front of you
- swing the kettlebell back between your legs
- drive your hips forward and extend your legs
- raise your torso upright and with straight arms, swing the kettlebell out in front of you to chest level
- contract your glutes
- reverse the movement and guide the kettlebell back down between your legs 
- move directly into the next rep (do not tap the ground between reps)

Kettlebell Swings

Warm Up

Rep Count: 1R
RPE 7-8.5 (70-85% of 1RM)
*30 seconds rest*
Tempo: power, steady
Modification: machine or smith machine hip thrust or sub with sumo deadlifts

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

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

Execution: 
- drive your feet through the ground, and extend your hips 
- keep your knees in line with your toes
- lift the barbell from the ground and into full hip extension
- your knees, hips, and torso should make a straight line at the top of the rep
- shins should be vertical at the top of the rep, knees in line with the ankles
- 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 feet glued to the ground

Barbell Hip Thrust

Rep Range: 15-20R
Tempo: steady, quick
Modification: dumbbell romanian deadlift

Target Muscle Groups: glutes, hamstrings

Set Up: 
- grip the barbell just outside of hip width, pronated grip 
- lift the bar from the rack and step back ~3 steps 
- get into a hip width stance, toes forward
- pin your shoulders back and traps down 
- contract your lats and think about breaking the bar around your body 
- squeeze your glutes, set a neutral pelvis position 
- pull belly button to spine, and set your brace
- tuck your chin and keep a neutral head, neck, and spine 
- keep the bar close to your body 
- keep feet glued to the ground

Execution: 
- push your hips back and bend your torso forward
- lower the bar towards the ground, keeping it close to your body
- lower the bar along the line of your legs
- as the bar passes your knees, bend your legs to a 45 degree bend 
- lower the bar to mid shin, chest facing the ground, head/neck/spine neutral
- feel a full stretch through hammies and glutes at the bottom of the rep 
- extend your legs, drive your hips in, and raise your torso
- lift the bar into the standing position again 
- contract your glutes, hamstrings 
- keep a tight grip on the bar

Barbell Romanian Deadlifts

Rep Range: 8-12R each side
Tempo: steady 
Modification: no weight

Target muscle group: glutes, quads

Set Up: 
- position a bench or box in front of a rack or machine 
- optional: rack the bar on the rack high to use for assistance
 - stand behind the bench
- grip a dumbbell in one hand, contralateral- in the opposite hand from the working side
- extend your arm down and hold the dumbbell in front of your torso 
- bend your opposite leg and plant your foot on top of the bench 
- extend your arm forward on the same side to lightly grip the bar on the rack for assistance, slight forward lean in your torso 
- squeeze your glutes, set a neutral pelvis position 
- keep a neutral head, neck, and spine 
- keep top foot planted firmly on the bench 

Execution: 
- extend your top leg, drive your hips in
- raise your torso and step your back foot forward and to the top of the bench 
- contract your glutes
- push your hips back, bend your front leg again
- lean your torso forward slightly as you lower your other foot off of the bench and to the ground 
- lightly rest your foot on the ground between reps, do not bounce off of the ground between reps
- keep dumbbell traveling alongside your front leg

Contralateral Weighted (assisted) Step Ups

Rep Range: 8-10R
Tempo: 3 second eccentric
Modification: decline or flat bench dumbbell hamstring curls or cable lying hamstring curls

Target muscle groups: 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: 10R w/ pause at the top + 10R steady tempo
Tempo: 2 second pause at the top of first 10 reps, steady tempo on final 10 reps 
Modification: seated banded abductions, or frog hip thrusts (weighted or no weight)

Target muscle group: glutes, glute med/abductors

Set Up: 
- position yourself on the seat of the abduction machine
- sit in the crease of the seat, press your back into the pad
- position your feet on the platforms, drive your heels down
- press your knees into the pads
- tuck your chin, grip the handles or seat of the bench, and lean your torso forward at a 45 degree angle
- squeeze your glutes, set a neutral pelvis position
- pull belly button to spine, and set your brace

Execution: 
- drive your knees into the pads and out and away from the center
- contract your glutes, glute med, abductors at the top of the rep
- release the pads towards the center again with control 
- keep your glutes glued to the seat

Machine Abductions (leaned forward- tempo change)

Compound Set

Time: 30 seconds amrap 
RPE of 6-7 or 50-60% of weight used for 1R primary singles 
*amrap- as many reps as you can with good form 
Tempo: steady, quick
Modification: use the same modification you used for primary singles sets

Target muscle group: glutes, hamstrings 

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

Execution: 
- drive your feet through the ground, and extend your hips 
- keep your knees in line with your toes
- lift the barbell from the ground and into full hip extension
- your knees, hips, and torso should make a straight line at the top of the rep
- shins should be vertical at the top of the rep, knees in line with the ankles
- 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 feet glued to the ground

Barbell Hip Thrusts (back off sets)

4/17 Legs

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

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 ♾️

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 💀🫠

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 🥰❤️‍🔥

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!

4/17 Legs

Community

More workouts from Sam Sweeney