Name: Playbook - Sam Sweeney - 5/24 Quads, Calves, Light Glutes
Uploaded: 2026-06-17T00:04:47.607Z
Duration: 60 min
Description: 5/24 Quads, Calves, Light Glutes

Haven't done barbell front squats in a minute so this was a nice one 🔥

Those paused front squats killed me, in the best way possible ☠️

kimandkairi

Vanessa

LOVE the 60 rep calf raises thrown in the middle  😅

Taylor Willman

The overview isn’t the same as the actual workout. The overview said BB instead of DB and goblet box squat instead of leg press.

Destiny

Emily

Jennifer

Denise Hofer

Really fucking hard!!! ❤️🏋🏼‍♀️💪🏻👍🏻🔥‼️❤️

Donalee

This routine was tough good! Quads are left shaking.

Diana

McKenna

Sarah

Priscilla

So excited to have another week with these iso holds. Feeling such strength and control in my movements! Really loved this one 🙌

Megan

Had to use modifications to do this at home but my legs are still on fire! That triset was brutal ☠️

Katie

I love single leg stuff! It really helps find weaknesses. Thank you! 👊

Lisa

Amanda Smith

Vaishnavi

The single leg glute extension 🥵🥵🥵

Audry

Great! Hard! I thought I was going
die during paused front squats. Got it done though! 🤗

Lyndee Denzler

Heather

Chris

Holy legs😓🦵🏾.  My legs are trembling😫😫😫

Kimmy

That last triset rivals worst burn ever felt 🔥☄️

Veronica

Betty

Got me wobbling out the gym as usual 💀 🔥

Kody Young

Marla Sagatelian

Mentally could not get into this one but my legs definitely felt the challenge and I'm glad I pushed.

Brittney

Melissa

Jenn

April

Becky

Tianna

Lakshmi Neelesh Nimmagadda

The single leg hyperextension 😭😭
Gonna feel it all tomorrow. I always feel so accomplished to get through a full leg workout of yours. Not gonna lie there’s been times ive had to quit midway when its brutal.

Jacqueline

Michelle

Allie Caruso

The 3 sec hold is deceivingly more difficult 😅

Catherine

Erika

Ashley Laas

Jamie

This one definitely got me out of my mental funk.

Lacey

Janelle

Mia Arrowsmith

Gloria

I think it would be nice to have a range for the failures (time or reps) like the other day for wall sits I didn’t know if I should be doing at least 30s or more like mins or even just heavy 15s. Otherwise enjoying the workouts!

Katherine

Sooooo I really have no words! Had to lighten up a bit due to some irritation in my knee but I just slowed it down and I felt every bit of that workout!!! ❤️😅

Rachel

Quads, Calves, Light Glutes:

Pre Exhaust Set: 
1A. Leg Extensions: 4S/10R [3 second hold at the top of each rep] 
1B. Hack Squat: 4S/8-10R 

2. Barbell Paused Front Squat: 6S/6R [every 30 seconds]

Compound Set: 
3A. Neutral Grip Kettlebell Romanian Deadlift: 3S/5R drop 10R [drop set, every set]
3B. Single Leg Hyperextensions: 3S/8-10R each side [3 second hold at the top of each rep] 

4. Standing deficit body weight calf raise: 60R [broken up however needed] 

Triset: 
5A. Goblet Box Squat: 3S/5R drop 10R [drop set, every set] 
5B. Barbell Bulgarian Split Squat: 3S/6-8R each side [3 second hold at the bottom of each rep] 
5C. Dumbbell Leg Extension Iso Hold: 3S/Failure

5/24 Training Day Overview

Rep Range: 10R 
Tempo: 3 second iso hold at the top of each rep 
Modification: dumbbell or banded leg extensions

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 

Execution:
- flex your ankles and extend your legs
- when you reach full extension contract your quads
- hold for 3 seconds at the top 
- lower with control

Leg Extensions

Rep Range: 8-10R 
Tempo: steady 
Modification: Landmine Hack Squat variation. 

Set Up: 
- position yourself in the hack squat machine
- place your feet on the platform in a hip width stance, or slightly wider. [tripod feet]
- push your traps up into the pads and push your back into the back pad. 
- grip the handles of the machine on each side and pull the pads down into your traps
- unlock the machine 

Execution: 
- keep your back pressed against the pad and bend your knees towards your toes 
- lower into a full squat, keeping your knees in line with your toes at the bottom of your rep
- drive your feet through the platform and press back up into the start position. 
- do not let the knees wobble or bend in as you lower and press. 
- keep a tight hold on the handles throughout the entire set.

Hack Squat

Pre Exhaust Set

Rep Range: 6R
Tempo: steady 
Modification: front racked db/kb Squat

**30 seconds rest between sets

**You may choose to use a “catch grip” [a clean grip] or a crossed armed grip on your front squats [you may also use straps to hold the barbell in place in you lack wrist mobility/strength**]

Set Up: 
- set up the barbell on the rack so it is slightly below shoulder height. 
- grip the barbell just outside of shoulder width [thumbs wrapped over the bar] and connect the barbell to the front delts, high chest [below the collarbone]
- rotate the elbows up until palms are facing up and elbows are pointing forward, pin the arms here to create a stable shelf for the bar to rest on. 
- tuck the chin and pull the bar into your high chest/neck, this will help secure the barbell in place. 
- stand and lift the barbell off the rack and step back ~3 steps. 
- take a hip width or just outside of hip width stance, toes forward or just slightly out [this will depend on your personal body mechanics and mobility]. 
- use a tripod foot [cement the base of big toes, little toes, and heel to the ground]

Execution: 
- take a big, diaphragmatic breathe in, hold the brace in your core, and lower into a squat position [90 degrees or below]. 
- hinge at your hips at the same time allow your knees to move in the direction of your toes as you lower 
- pause for 1-2 seconds when you reach 1/2 your squat depth
- sink your glutes into a full ROM squat 
- keep your chest upright and facing forward at the bottom of the rep.
- drive your feet through the ground and stay upright as you press up into a standing position. 
- knees should stay in line with the toes and chest should stay upright throughout.
- feet [heels] should stay planted on the ground throughout the entire set.

Barbell Paused Front Squat

Rep Count: 5R drop 10R [drop set, every set] 
Tempo: steady 
Modification: standard dumbbell or kettlebell rdl 

Set up:
- position 2 pairs of kettlebells in front of you, one heavier and one 20-50% lighter 
- grip the heavier kettlebells in each hand and hold them down by your sides 
- use a neutral grip, palms facing in. 
- start standing, in an upright position, feet hip width apart 
- contract your lats to control the weight

Execution: 
- keep a neutral spine and hinge at your hips
- push your hips back as far as you are able as you lower your chest to face the ground 
- as the kettlebells pass knee height initiate a slight bend in your knees
- lower the kettlebells anywhere from mid shin to the  ground, depending on your mobility [legs at a -45 degree angle at the bottom of the rep]
- keep a flat back at the bottom of the rep
- lift the kettlebells as you raise you torso and extend your legs back to a standing, upright position.
- contract your glutes at the top of the rep.

Neutral Grip Kettlebell Romanian Deadlift

Rep Range: 8-10R each side 
Tempo: 3 second hold at the top of each rep 
Modification: single leg foot elevated glute bridge.

Set Up: 
- get into position on the machine by pressing your hips into the pad [pad should hit 1-2” below your hips] 
- plant one foot on the platform, leg should be fully extended [not hyperextended, but hamstring fully stretched]
- raise the non working leg and bend it at 90 degrees and hold this position 
- grip a dumbbell with both hands and hold it at your chest- tuck your elbows in close by your sides. 
- push your mid back through your Scap to keep a rounded back [this will help you favor your glutes]

Execution: 
- begin with your torso lowered towards the ground [chest down]
- think about contracting your hamstrings and glutes to initiate lifting the torso 
- raise the torso until it is in line with the hips or just slightly below, keep a slightly rounded upper back at the top of the rep 
- contract the Hammie/glute in this position 
- lower the torso back to the ground with control, until the hamstrings are full stretched. 
- complete all reps on one side before moving to the next side.

Single Leg Glute Hyperextension

Compound Set

Rep Count: 60R **broken up however needed. Keep rest short when you need to pause. 
Tempo: steady 
Modification: standing calf raise

Set Up:
- position the balls of your feet on a platform or plate [1-3” high]
- stay in a standing position and allow your heels to drop down towards the ground 
- squeeze your glutes and keep your hips in
- use a rack or wall for assistance if needed. 

Execution: 
- drive down through the balls of your feet 
- lift your heels and push up onto your toes
- contract your calves
- lower your heels back to the ground with control 

*use weight to make more difficult

Standing Deficit Bodyweight Calf Raise

Rep Count: 5R drop 10R 
Tempo: steady 
Modification: dumbbell squats [dumbbells at sides], or heels elevated suitcase deadlift [db/kb/trap bar- neutral grip] 

Set Up: 
- sit in the leg press machine, back pressed against the pad of the machine 
- position feet low and close on the platform. 
- grip the handles with both hands and un rack the weight
- pull yourself into the seat using the handles

Execution: 
-  bend both legs and move the knees towards your toes. 
- lower until you reach full flexion at the knees [90 degrees or below]
- press your feet through the platform and extend your legs
- do not lock out at the top of the rep.

Leg Press  [feet low and close]

Rep Range: 8-10R each side 
Tempo: 3 second hold at the bottom of each rep 
Modification: no weight, stationary lunges

Set Up: 
- use a bench or BSS stand [height is ideally at or below knee level] 
- step one foot forward 1-2 steps. 
- position the other foot up on the bench or stand [ankle flexed]
- hold a dumbbell in the hand opposite from the front leg
- contract your lats to lock your arms in by your sides
- keep chest upright and facing forward. 

Execution: 
- bend the front leg and allow your knee to move towards yours toes [while keeping your entire foot planted on the ground] 
- lower into a split squat position [90 bend in the front leg or just below] 
- pause for 3 seconds at the bottom of the rep. 
- drive your foot through the ground and press up 
- keep your torso upright and chest forward throughout each rep.

Unilaterally Weighted Bulgarian Split Squat

Time: Failure
 Tempo: iso hold 
Modification: leg extension machine iso hold or banded leg extension iso hold. 

Set Up:
- sit on a bench or box
- flex your ankles and rest a dumbbell across both feet
- allow the dumbbell to stay pinned in your ankles 
- grip the sides of the bench and stay upright with your chest 
- tuck your ribs, activate your lats, and brace your core 

Execution:
- keep your ankles flexed to secure the dumbbell and extend your legs until your toes are in line with your knees
- contract your quads and hold as long as you are able to with good form [when you feel compensation occurring, lower the weight]

Dumbbell Leg Extension iso Hold

Triset

5/24 Quads, Calves, Light Glutes

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

Porchia

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!

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

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

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)

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!!!

5/24 Quads, Calves, Light Glutes

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