Name: Playbook - Sam Sweeney - 5/1 Legs
Uploaded: 2026-06-17T00:04:42.644Z
Duration: 75 min
Description: 5/1 Legs

Louise

Marina Pillyawets

Dedra

Audry

Megan

Serena

Deja

The primary and back off sets have really been fun. Lots of growth in strength and form!

Katie

Holy smokes great workout!! My glutes and legs are toast

Marta

Hannah

Really great workout! Very pleased and very sweaty!

Kirsty

Lisa

Traca

Gabrielle

Julia

? When you do the 10 to 12 reps, Total is that on each side so a total of 20 to 24 or just a total of 10 to 12?

Kimmy

Kathy

Nicole

Molly

JulieAnn

Ashlee

🔥🤌🏼🔥🤌🏼. My goshhhhh…I loved all of it.

Lorena

Porchia

Whew!!! 😅 Felt so good to get it done! 🙌🏼 🔥🔥🔥

Mia Arrowsmith

Mike

WOW!!!!
Everyday is brutal,but today was EXTRA BRUTAL 🤪🥵🔥☠️☠️

Regina

Megan Laudick

This whole workout made the back off sets KILL

Kelli Coffey

Bree

Rachel

I have Nothing left in the tank after this workout!!!

Donna

Brutal at the end with the thrusts for 30 seconds

Kristin

Happy Thursday!

Week 3 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. Reverse Facing Wide Stance Hack Squats: 5S/10-12R 

4. B Stance Barbell Romanian Deadlifts: 3S/6-10R each side

5a. Half Rep Lying Hamstring Curls: 3S/20R
5b. Alternating Weighted Curtsy Lunges: 3S/10-12R total 
5c. Banded Glute Bridge Iso Hold w/ Abductions: 3S/60 seconds 

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

5/1 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: 10-12R
Tempo: steady
Modification: wide stance landmine squat, wide stance barbell front squat, or wide stance goblet squat 

Target Muscle Groups: hamstrings, glutes (quads- compound movement)

Set Up: 
- face reverse on the hack squat machine
- tuck your chin and press your forehead into the head pad of the machine
- press your traps up into the shoulder pads of the machine
- grip the handles on either side
- unlock the machine and squeeze your arms in close and pull the pads into your traps 
- squeeze your glutes, set a neutral pelvis position 
- step your feet up onto the platform in a wider than hip width stance, toes forward or pointed slightly out 

Execution: 
- push your hips back 
- bend your knees so they follow in the direction of your toes
- lower into a full squat position 
- extend your legs, drive your hips in 
- press up into a standing position again 
- contract your glutes at the top of the rep

Reverse Facing Wide Stance Hack Squats

Rep Range: 6-10R each side
Tempo: steady 
Modification: b stance dumbbell romanian deadlifts 

Target muscle group: hamstrings, glutes

Set Up: 
- grip the barbell just outside of hip width
- lift the bar from the rack, extend your arms down on either side, hold the bar in front of your torso
- contract your lats, think about breaking the bar around your body to keep the bar close to you
- tuck your chin, keep a neutral head, neck, and spine
- squeeze your glutes, set a neutral pelvis position 
- plant one foot flat on the ground, lift the heel of the other foot and slightly your toes back so they are in line with the heel of your planted foot, point toes out slightly 
- think about keeping 80% of the weight on the side of your planted foot, 20% on your assisting side

Execution: 
- push your hips straight back 
- bend your torso forward and lower the bar along the line of your body
- as the bar passes your knee, bend it slightly
- keep a flat back at the bottom of the rep, chest facing the ground, stretch through your hamstrings and glutes
- extend your leg, drive your hips in, and raise your torso to the upright position 
- contract your glutes at the top of the rep

B Stance Barbell Romanian Deadlifts

Rep Range: 20R
Tempo: steady, quick
Modification: decline or flat bench dumbbell hamstring curls or cable lying hamstring curls

Target muscle groups: hamstrings 

Set Up:

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 only to half rep position, keep tension in hamstrings
- continue with half reps 
- hold tension in your hamstrings and glutes throughout
- keep hips glued to the pad

Half Rep Lying Hamstring Curls

Rep Count: 10-12R total
Tempo: steady

Target muscle group: glutes

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- extend your arms down and hold the dumbbells by your sides
- plant your feet on the ground, hip width stance, toes forward
- squeeze your glutes, set a neutral pelvis position 
- keep a neutral head, neck, and spine

Execution: 
- keep one foot planted firmly on the ground
- lift your other foot off of the ground and step one step back and one step to the outside of your planted foot (curtsy)
- push your hips back, lean your torso forward slightly, and bend both legs
- lower into a curtsy position 
- extend your legs, drive your hips in, and raise your torso upright again as you step your back foot forward to meet your front
- alternate each leg, each rep

Alternating Dumbbell Curtsy Lunges

Time:  60 seconds
Tempo: steady, hold
Modification: no band/no abductions

Target muscle groups: glutes, abductors

Set Up: 
- position a glute loop band around your legs, just above your knees
- lie in a supine position in front of a bench, feet facing the bench 
- bend your legs at 90 degrees and plant your heels on top of the bench 
- drive your mid back into the ground
- squeeze your glutes, set a neutral pelvis position 

Execution: 
- lift your glutes off of the ground and bring your hips into full extension, hold a contraction in your glutes
- as you hold, drive your knees out against the tension of the band in an abduction motion 
- contract your abductors/glute med each time your drive your knees out
- continue with quick abduction reps as you hold your hips in full extension, keeping tension in your glutes throughout

Glute Bridge Iso Hold w/ Banded Abductions

Tri 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)

5/1 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

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

Morgan

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)

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!

5/1 Legs

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