Name: Playbook - Sam Sweeney - 4/28 Legs
Uploaded: 2026-06-17T00:04:42.661Z
Duration: 75 min
Description: 4/28 Legs

Marina Pillyawets

Brenda

Steph Sydow

Dedra

Fantastic leg day: one of my favorites yet!! Especially loved the leg extension pulses. The sets seemed to go so fast but the effectiveness was REAL!!!

Megan

Kody Young

Audry

Olivia Schneider

Leanna

Serena

This split is insane but the gains are amazing! 🔥💪

Katie

Hard to do back off sets in a populated gym. 🫤

Lisa

Love the leg days in this split! This one made me want to cry.

Sabrina

I think I died a little ☠️ I absolutely love this split 🏋🏼‍♀️

Kathy

Shannon

Deja

Elianna

Marla

Wow! That almost killed me 🔥🔥🔥 so good though 💪🏼

Sara

Marta

Lexi

Brutal 🥵🥵🥵 I lost a part of me during that triset

Morgan

Bethany

Carol

Molly

Tanja Muždeka

JulieAnn

🤌🏼🤌🏼🤌🏼🤌🏼 perfection

Lorena

Finally feel like I am making some progress.  Finally got back to 150 on my squats!  👊🏻

Joanne Nichols

Ouch brutal 🥵🔥 way to start off the week ✌️💪🏼

Gloria

Brittany

Bradley

Ashley Laas

Marlene

Regina

Mia Arrowsmith

Rachel

Megan Laudick

Mike

Samantha

Christina

Ruby Smith

Tasha

Taylor

Happy Monday! 

Week 3 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. Close Stance Hack Squat: 5S/10-12R 

4. Barbell Stationary Lunges: 3S/6-10R each side

5a. Half Rep Leg Extensions (from top of rep): 3S/20R 
5b. Alternating Dumbbell Step Ups: 3S/8-10R total 
5c. (Weighted) Wall Sit: 3S/60 seconds

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)

4/28 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: 10-12R
*inside hip width
Tempo: steady
Modification: close stance barbell front squat or heels elevated close stance goblet squat 

Target muscle groups: quads (compound movement)

Set Up: 
- position yourself in the hack squat machine, feet close (touching) and planted mid platform 
- press your back into the pad, push your traps up into the pads
- bend your arms and grip the handles on either side
- squeeze your glutes, set a neutral pelvis position 
- brace your core and keep back glued to the machine
- unlock the machine, pull the handles in and keep elbows pointing forward
- contract your lats and pull the pads into your traps
- keep your feet glued to the platform

Execution: 
- bend your knees, allow them to move in the direction of your toes
- lower into a full squat position, hips below knee height
- drive your feet into the platform
- extend your legs and press up into the start position 
- contract your quads

Close Stance Hack Squats

Rep Range: 6-10R each side
Tempo: steady 
Modification: dumbbell weighted stationary lunges

Target muscle groups: guads, glutes, 

Set Up: 
- rack the bar across your high back 
- drive your elbows down, pull the bar into your back 
- step your feet under the bar
- squeeze your glutes, set a neutral pelvis position 
- lift the bar from the rack and step away 2-3 steps
- plant one foot on the ground
- step your other foot 1 long step back behind you, drive the ball of your foot into the ground 
- keep your torso upright, chest facing forward

Execution: 
- bend your front and back leg
- lower into a lunge position, tap your back knee to the ground if possible or lower to at least a 90 degree bend in both legs
- extend both legs and press up into the split stance again 
- contract your glutes and quads at top of rep

Barbell Stationary Lunges

Rep Range: 20R
Tempo: steady
Modification: dumbbell or cable half rep leg extensions, banded bent forward half rep leg extensions, or half rep 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 to only a half rep position
- keep tension in your quads and continue with half reps
- 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

Half Rep Leg Extensions (from top of rep)

Rep Count: 8-10R total 
Tempo: steady
Modification: no weight 

Target muscle groups: quads, glutes

Set Up: 
- grip a dumbbell in each hand
- extend your arms down by your sides
- stand in front of a box or bench 
- contract your lats, keep dumbbells by your sides
- squeeze your glutes, set a neutral pelvis position 
- keep a tall and upright torso 
- brace

Execution: 
- lift one foot off of the ground, bend your leg and plant your foot on top of the bench 
- extend your leg, drive your hips in, and step your back foot up to meet your front foot on top of the bench 
- step each foot back down to the ground one at a time
- alternate each leg, each rep 
- keep dumbbells from swinging or swaying as you step

Alternating Dumbbell Step Ups

Time: 60 seconds
Tempo: hold
Modification: no weight, sit your hips higher on the wall 

Target muscle group: quads

Set Up: 
- press your back against a wall
- place a plate on top of your legs (quads)
- plant feet on the ground 
- sink down into a wall sit position (90 degree bend in your legs or just below)
- position heels under your knees
- actively drive your feet into the ground as you press your back into the wall 

Execution: 
- hold this position for the time alotted

(Weighted) Wall Sit

Tri 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)

4/28 Legs

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

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

Michelle 

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 🔥🔥💪

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🩵

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)

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!

4/28 Legs

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