Name: Playbook - Sam Sweeney - 4/23 Quads, Glutes (abs)
Uploaded: 2026-06-17T00:04:40.790Z
Duration: 75 min
Description: 4/23 Quads, Glutes (abs)

Gabrielle

McKayla

Loving this!! I needed to switch gears! Love the new challenge.

Holly

The alternating Bulgarians were a coordination challenge that really made me feel great!

Megan

BabyLuv

Molly

Straight to jail for that last one ☠️

Elizabeth

Brittanie

It's  a mind f**k....those tempo changes result in a decrease in weight and it always messes me up! 🤪

Michelle 

Morgan

Traca

Those workouts are getting me through my breakup 😅❤️‍🩹

JANA

super great. Love your programs.  I have been doing them since before Covid.

Kristy Conger

Jennifer

Kristin

This split has been the best you never fail to bring it on 🤩💪🏼

Joanne Nichols

That triset was a slow death but I lived!

Taylor Willman

Elaine Rondon

Lorena

Corrine

Regina

A lot of eye rolling 🙄 🙌🦵🫠👌🔥

Chandra mae

Marta

Kimmy

Annie

Tasha

JulieAnn

Mike

Happy Thursday! 

Week 4 of 6 (week 7 deload)

Goal of Split: This is a hypertrophy driven split with strategically placed “buy-ins” and “cash-outs” to increase training density and introduce conditioning without interfering with primary muscle building adaptations. 

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.

Quads, Glutes (abs): 

Warm Up: 
a. Bodyweight Squat to Hamstring Stretch: 1-2S/10-20R
b. Kneeling Hip Rotations: 1-2S/10-20R

(Optional) Buy In: Air Squats: 2 minute AMRAP

1. Primary: Smith Machine Squats: 4S/8-12R 

2. Smith Machine Alternating Bulgarian Split Squat:  5S/20R total (2 sec pause at bottom of each rep) 

3a. Machine Leg Extensions: 3S/8-10R (10 second eccentric on final rep)
3b. Goblet Cossack Squat: 3S/16R total (2 second eccentric- side to side)

4a. Sissy Stance Hack Squat: 2-3S/8-10R (10 second eccentric on final rep)
4b. Hip Banded Goblet Kneeling Hip Thrust: 2-3S/12-15R (2 second pause at top)
4c. 3 Phase Sissy Squat: 2-3S/21R variation

(Optional) Cash Out: Reverse Crunches: 100R

Training Day Overview

Bodyweight Squat to Hamstring Stretch

Rep Range: 10-20R
Tempo: steady

*hang on to wall in front of you for balance*

Kneeling Hip Rotations

Warm Up

Time: 2 minute AMRAP
*as many reps as you can in 2 minutes
Tempo: steady 

Set Up: 
- get into hip width stance, or slightly wider, toes forward
- keep chest facing forward, torso upright

Execution: 
- push your hips back, bend your knees
- lower into a squat position 
- extend legs and hips
- press up into the standing position again

(Optional) Buy In: Air Squats

Rep Range: 8-12R
Tempo: steady 
Modification: barbell back squat, or barbell front squat

Target muscle group: quads, glutes

Set Up: 
- rack the smith machine bar across your back 
- grip the bar on either side of your shoulders, drive your elbows down 
- position your feet slightly in front of the bar
- squeeze glutes, set a neutral pelvis, and brace
- actively press your back into the bar as you glide up and down

Execution: 
- push your hips back and bend your knees so they follow in the direction of your toes
- keep chest upright and lower into a full squat position, glutes below the height of your hip crease at the bottom of the squat
- extend your legs, drive your hips in, press up into the standing position
- contract glutes at the top

Smith Machine Squats

Rep Count: 20R total
Tempo: 2 sec pause at bottom 
Modification: barbell or dumbbell- or sub for bodyweight Bulgarian split squat

Target muscle group: quads, glutes

Setup:
- place a bench or bss stand centered just behind the smith machine
- step in front of the bench, under the bar
- grip the bar with a pronated grip, just outside of shoulder width apart
- rack the bar across your traps, drive elbows down, pull bar into your back
- squeeze glutes, set a neutral pelvis position, tuck your ribs and brace
- step your feet one small step forward
- keep a neutral head, neck, and spine

Execution: 
- lift one foot off of the ground
- elevate your ankle on the bench or stand behind you
- keep front foot planted
- bend your front and back legs
- allow your front knee to move forward, over your toes
- keep chest upright
- lower into a 90 degree bend in your front leg or slightly below
- extend your front leg
- lift your back foot off of the bench/stand and step forward to meet your front foot again 
- alternate each leg, each rep

Smith Machine Alternating Bulgarian Split Squat

Rep Range: 8-10R
Tempo: 10 second eccentric on final rep
Modification: dumbbell, banded, or cable leg extensions

Target muscle group: 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, contract your quad
- bend your knees again 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

Machine  Leg Extensions

Rep Range: 16R total
Tempo: 2 second eccentric- side to side
Modification: bodyweight, or step out side lunges

Target muscle group: quads

Set Up: 
- grip a dumbbell in both hands, goblet hold
- tuck elbows by your sides, hold dumbbell at your chest
- step feet into an extra wide stance, toes pointing slightly out
- squeeze your glutes, set a neutral pelvis position
- keep ribs tucked and brace
- keep chest upright and facing forward

Execution: 
- shift your hips to one side
- bend your leg as you shift your hips and allow your knee to move over your toes
- keep your other leg straight, heel down, toes pointing up
- keep foot planted and sink down into a full ROM position, hamstring to calf
- press up into a half rep position, keep bend in your knees and hold tension in your glutes and quads
- shift your hips over to the other leg and sink into a squat
- keep this fluid as you shift from side to side, never standing fully to center

Goblet Cossack Squat

Compound Set

Rep Range: 5R
Tempo: 10 second eccentric on final rep
Modification: bodyweight sissy squat, or spanish squats

Target muscle group: quads

Set Up:
- press your traps up into the pad of the hack squat, press your back into the pad
- plant your feet low and close on the platform 
- grip the handles on either side, squeeze elbows in close by your sides
- unlock the machine 
- squeeze glutes, set a neutral pelvis position 
- keep ribs tucked and brace

Execution: 
- bend your your legs so your knees travel forward, over your toes
- allow your heels to come off of the platform 
- lower into a full squat, hamstrings to calves, full stretch through your quads
- keep back pressed to the pad
- extend your legs, drive knees back 
- drive through the balls of your feet to press up into a standing position 
- plant heels down at the top of  rep 
- contract quads

Sissy Stance Hack Squat

Rep Range: 12-15R
Tempo: 2 second pause at top of each rep
Modification: no band and/or no weight, or perform in a standing position   

Target muscle group: glutes, quads

Set Up:  
- loop a band low around a rack 
- step in front of the rack, facing away from the band
- loop the band around your hips
- step forward until you can feel the tension of the band pull you back
- get down into a kneeling position 
- grip a kettlebell and hold it at your chest in a goblet hold, tuck elbows by your sides
- keep chest upright 

Execution: 
- drive your knees into the ground
- lift your glutes off of your calves and drive your hips forward into full extension
- contract your glutes
- bend at your hips, and sit glutes back again 
- keep shins down

Hip Banded Goblet Kneeling Hip Thrust

Rep Range: 21R variation
*7R from top to half rep + 7R from bottom to half rep + 7 full reps
Tempo: steady 
Modification: heels elevated goblet squat

Target muscle group: quads

Set Up: 
- elevate your heels on a wedge or small plates
- take a hip width stance
- squeeze your glutes, set a neutral pelvis position
- tuck your ribs and brace

Execution: 
- keep your hips locked in full extension and lean your torso back 
- bend your knees so they travel forward, over your toes
- lower into a half rep position, stretch through your quads, while keeping feet planted
- extend your legs, drive knees back, and press up into top of rep again 
- complete 7 reps from top to half rep position 
- lower into a full squat position, bottom of the rep with knees over your toes and hamstrings to calves
- keep feet planted and press up as you drive hips forward into a half rep position, hips in full extension, torso leaned back 
- bend at your hips, keep knees over your toes, bring torso upright and sink down to bottom of rep again 
- complete 7 reps from bottom to half rep 
- press up into top of rep, standing position 
- bend knees, keep hips locked in extension, lean torso back, and stretch through your quads
- bend at your hips, keep knees over toes, and sink glutes down into full squat position 
- extend your legs, drive hips in, and press up into standing position, top of rep
- complete 7 full reps

3 Phase Sissy Squat

Triset

Rep Count: 100R 
*take as many short breaks as needed
Tempo: steady

(Optional) Cash Out: Reverse Crunches

4/23 Quads, Glutes (abs)

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

Porchia

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!

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)

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)

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!

4/23 Quads, Glutes (abs)

Community

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