Name: Playbook - Sam Sweeney - 4/21 Legs
Uploaded: 2026-06-17T00:04:42.686Z
Duration: 75 min
Description: 4/21 Legs

FINALLY mastered a sissy squat! Sunday win 🏆

Katie

Absolutely wrecked ☠️😭 but so good!

Katelyn

Body is definitely challenged to the max for this split ☠️🔥

Abby

Ran of time, and my legs are dead, but as always incredible!!🙌

Karen

Love the contralateral weight on the Bulgarians! It’s so aligning 💗

Megan

Kody Young

Micaela

Ma’am. 120 BSS and 60 lunges in the same workout. Diabolical. Loved it.

Audry

Serena

Stefanie

Lexi

Louise

Sabrina

Absolutely annihilated my ass and legs ☠️

Sierra

🥵 120 split squats, are we kidding! 😂

Elizabeth Bacik

Traca

Mikaleigh

Michelle 

Nicole

Hardest leg day yet. Pms’ing today but pushed my hardest. Gonna needs lots of recovery work after this 🥵🥵🥵

Morgan

Lisa

This split is destroying me, in a good way (I think 😅)

That was diabolical… and I liked it 😈😈😈

Jacquelyn Reiser

Tonya 

The DOMS that will come from this workout 😮‍💨

Kelli Coffey

Samantha

Marla

Allie Caruso

Whomever said….exercise give your energy has never done a Sweeney split! 🤣 
I was dead by the end! But you know! I wouldn’t have it any other way!

DeAnna

Not sure how I’m going to get around tomorrow. Legs are mushhhhh🫠

Elsie

Molly

Amanda

Who needs to use their legs this week anyway…☠️

Sonja

Wooop!!! 
🤯🔥🤭🔥 went 175 RP 🙌🏼

JulieAnn

Daniela

Hit the gym late , it was crowded but I made it work and glad I went to release some stress

Porchia

Ashlee

Yvette

Sara

Erin Rose

Linz

Jordan

My heart rate is through the roof and my legs are shaking what a great combinations! 😅🔥🔥🔥

Mia Arrowsmith

Happy Monday! 

Week 2 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. Leg Press: 5S/12-15R (no pause at top of rep)

4. Contralateral (assisted) Bulgarian Split Squats: 3S/15-20R each side

5a. Assisted Bodyweight Sissy Squats: 3S/6-8R (3 second eccentric)
5b. Dumbbell Walking Lunges: 3S/10R total drop 10R total (20R total- drop set) 

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)

4/21 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: 12-15R
*hip width stance or slightly inside
Tempo: quick, no pause at the top of the rep 
Modification: landmine squat, dumbbell squat (dumbbells at sides), trap bar squats

Target muscle groups: quads, glutes (compound movement)

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

Leg Press

Rep Range: 15-20R each side
Tempo: steady 
Modification: no weight

Target muscle groups: guads, glutes, 

Set Up: 
- place a bench or bss behind a rack 
- 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
- lift your foot furthest from the rack off of the ground and hook your ankle over the bss stand or bench 
- keep a neutral head, neck, and spine

Execution: 
- push your hips back 
- lean your torso forward at a 45 degree angle
- bend your front leg
- lower the dumbbell in front of your torso, in line with your front leg
- lower into a split squat position, front leg at or just below 90 degrees
- extend your front leg, drive your hips in, raise your torso
- lift the dumbbell into the start position again
- keep the movement controlled
- keep only a light grip on the rack for assistance

Contralateral Weighted Bulgarian Split Squat (assisted)

Rep Range: 6-8R
Tempo: 3 second eccentric 
Modification: heels elevated goblet squats 

Target muscle groups: quads

Set Up: 
- stand in the middle or next to one side of a rack 
- extend your arms (or just one arm) out to your sides and lightly grip the rack (use this for light assistance)
- plant your feet in a close stance on the ground
- lift your heels off of the ground and press up onto the balls of your feet, keep this position 
- drive your hips forward, full extension, keep them pinned forward
- squeeze your glutes, set a neutral pelvis position 
- keep a stiff torso, neutral head, neck, and spine 

Execution: 
- bend your legs, allow your knees to travel over your toes
- lean your torso back
- lower your knees towards the ground (get as low as you are able to while still being able to control the movement)
- stretch through your quads at the bottom of the rep
-  your body should make a stiff line from knees to head
- extend your legs, drive your knees back 
- return your torso to the upright position 
- press up and contract your quads at the top of the rep
- rest heels on ground between reps if needed

Assisted Bodyweight Sissy Squats

Rep Count: 10R drop 10R
*drop the weight by 20-50% on drop set 
Tempo: steady
Modification: no weight 

Target muscle groups: quads, glutes

Set Up: 
- grip a dumbbell in each hand
- extend your arms down and pin the dumbbells by your sides
- stand with feet together
- squeeze your glutes, set a neutral pelvis position 
- keep a tall torso 

Execution: 
- lift one foot off of the ground and step one step forward
- plant your front foot on the ground
- bend your front and back legs
- lower into a lunge position, tap your back knee to the ground
- extend both legs
- step your back foot forward to meet your front again 
- stabilize at the top of the rep
- keep tension in quads and glutes
- keep the dumbbells from swinging or swaying by your sides as you walk forward

Dumbbell Walking Lunges (drop set)

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)

4/21 Legs

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

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

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!

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!!

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)

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!!

4/21 Legs

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