Name: Playbook - Sam Sweeney - 5/12 Legs- DELOAD WEEK
Uploaded: 2026-06-17T00:04:42.610Z
Duration: 45 min
Description: 5/12 Legs- DELOAD WEEK

Audry

Tried the deload for legs today after my 50k run 4 days ago and not fully recovery yet but I was able to move my body with out weights.

Marta

Megan

Kody Young

That felt so good after pushing hard for 4 weeks

Katie

Michelle 

Traca

Deja

Deload 🎉 somehow slowing it down and lightening it up still produces a sweat!!

Cossack lunges & Copenhagens felt  sooooo good. Thank you 🙏

Lorena

Kimmy

I used to hate leg day, but my legs have never looked better!!!

Lindsey

Regina

Jamie

Deload week…always an amazing way to reset and keep moving.

Kimberly R

Happy Monday! 

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: 

Strength Training: 
1. Barbell Back Squat: 3-5S/1R 
RPE 5/6 OR 50-60% of 1RM
*60 seconds rest*

2. Leg Extensions: 3S/6-10R 

3. Wide Stance Goblet Squats: 3S/10-12R

4. Bodyweight Cossack Squat: 3S/10-20R

5. Bodyweight Copenhagen Adductions: 2S/10-20R each side

5/5 Training Day Overview

Rep Count: 1R
RPE of ~5/6 (~50-60% of 1RM)
*60 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: 6-10R
Tempo: steady
Modification: dumbbell or cable leg extensions, or 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 until your legs are at a 90 degree bend again
- 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

Leg Extensions

Rep Range: 10-12R 
Tempo: steady 

Target muscle groups: guads, glutes, 

Set Up: 
- grip a dumbbell in both hands
- hold the dumbbell at your chest, squeeze your elbows in by your sides
- elevate your heels on a wedge or small plates
- step into a closer than hip width stance, toes forward
- squeeze your glutes, set a neutral pelvis position 
- keep an upright torso 

Execution: 
- push your hips back, bend your knees so they follow in the direction of your toes 
- lean your torso forward slightly and lower into a full squat position, hips in line with or below your knees
- extend your legs, drive your hips in, and press up into the standing position again 
- squeeze glutes at the top, contract your quads

Narrow Stance Heels Elevated Goblet Squat

Rep Range: 10-20R total 
Tempo: steady
Modification: stationary alternating side lunges

Target Muscle Groups: quads, glutes 

Set Up: 
- get into a wider than hip width stance, toes forward or pointed slightly out 
- squeeze your glutes and set a neutral pelvis position 
- keep chest upright and facing forward 

Execution: 
- shift your hips to one side
- bend your knee so it follows in the direction of your toes 
- keep your other leg straight 
- lower into a full squat position on one side, hips below knee level 
- extend your leg, drive your hips in and shift yourself back to the center as you press up into the standing position again 
- contract your quads and glutes 
- alternate shifting to each side, each rep

Bodyweight Cossack Squat

Rep Range: 10-20R each side 
Tempo: steady 

Target Muscle Group: adductors

Set Up: 
- lie on your side, perpendicular to a flat bench 
- plant your forearm on the ground, elbow under your delt, press your arm into the ground
- bend your legs at 90 degrees
- elevate your top leg onto the top of the bench
- connect your top leg to the bench from knee to foot
- pin your hips forward, squeeze your glutes to set a neutral pelvis position 
- keep a strong brace in your core
- begin with your hip lightly resting on the ground

Execution: 
- drive your knee into the top of the bench 
- raise your hip off of the ground, keep hips pinned in extension
- use your adductors to lift your bottom leg off of the ground
- squeeze your bottom leg to the underside of the flat bench 
- contract your adductors
- lower your hip and bottom leg to tap the ground between reps
- hold a strong brace in your core throughout

Bodyweight Bent Leg Copenhagen Adductions

5/12 Legs- DELOAD WEEK

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

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

JulieAnn

5/5 Glutes, Hamstrings (abs)

God those inverted rows get me every time 💀🫠

Molly

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

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!

5/12 Legs- DELOAD WEEK

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