Name: Playbook - Sam Sweeney - 5/5 Legs
Uploaded: 2026-06-17T00:04:42.634Z
Duration: 75 min
Description: 5/5 Legs

Dedra

Megan

Amazing last squat day of this split!!! Thank you!!!

Audry

Kody Young

Sabrina

Serena

Katie

Sasha

Flavia

Sarah

Never have I ever said WTF so many times and wanted to vomit! Haha! So good!

Stephani Widmer

Had to make some modifications, but all good.

Michelle 

Karen

I needed that. Dem Spanish squats get me every time! 🫠

Brandi

Claudia

hell of a split sam 🙇‍♀️🙇‍♀️😮‍💨🔥

Morgan

Marla

JulieAnn

Mia Arrowsmith

Leg day was rough today 🔥 the front box squats had me tired.

Deja

Molly

Sharon

Amazing way to end this split! Feeling strong!

Bradley

Ashlee

Tanja Muždeka

Amanda

Took me longer to finish but I did it. 👊🏽

April

The best workout ive had, pushed hard today

Adrianne

Lorena

Mike

Sara

Love it 🥰 💪🏼💪🏼 Happy 5 de Mayo 🍻

Gloria

Regina

Megan Laudick

Amber

Rachel

Well that’s the way to start the last week of a split🔥🔥🔥

Jamie

Porchia

Christina

Kathryn

Amanda Smith

Samantha

Starting the week strong and my legs are jello.

Kimberly R

Kristin

Happy Monday! 

Week 4 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. Barbell Front Racked Wide Stance Box Squat: 5S/8-10R (partial ROM)

4. Barbell Bulgarian Split Squat: 3S/8-12R each side

5a. Machine Adductions: 3S/10R drop 10R drop 10R 
5b. Goblet Hold Stationary Side Lunges: 3S/12-15R each side 
5c. Close Stance Spanish Squats: 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)

5/5 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: 8-10R 
*partial rom- box should have you seated just above 90 degrees at the bottom
Tempo: steady
Modification: wide stance goblet hold box squat 

Target muscle groups: quads, glutes (compound movement)

Set Up: 
- position a bench centered behind the rack, the bench height should allow only partial rom in your squat
*knee height or slightly above
- rack the bar at about chest level
- step behind the bar
- grip the bar with a pronated grip, shoulder width apart
- rack the bar across your high chest, just under your collarbone 
- bend your arms, rotate your elbows under the bar so they are pointing forward, palms up
- pull the bar into your chest 
- step your feet under the bar
- squeeze your glutes and set a neutral pelvis position 
- keep your trunk tight, hold a strong brace in your core
- lift the bar from the rack and step back into a wider than hip width stance, so your feet straddle the bench, toes forward or pointed slightly out
- keep chest upright and facing forward

Execution: 
- push your hips back and bend your knees so they follow in the direction of your toes as you lower
- lower your glutes to the bench, full sit on the bench
- keep chest upright at the bottom of the rep 
- extend your legs, drive hips in, and press up into the standing position again 
- contract your quads and glutes at the top of the rep 
- keep elbows high and pointing forward to support the weight of the bar

Barbell Front Racked Wide Stance Box Squat (partial rom)

Rep Range: 8-12R each side
Tempo: steady 
Modification: dumbbell weighted bulgarian split squat 

Target muscle groups: guads, glutes, 

Set Up: 
- position a bss stand or bench centered behind the rack 
- 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 so your legs line up with the stand
- step one foot one short step forward
- plant your foot on the ground
- bend your other leg and hook your ankle over the bss stand behind you
- keep your torso upright, chest facing forward

Execution: 
- bend your front and back leg
- allow your front knee to follow in the direction of your toes 
- lower to at least a 90 degree bend in your front leg
- extend your front legs, drive hips in, and press up into the split stance again 
- contract your glutes and quads at top of rep

Barbell Bulgarian Split Squat

Rep Range: 10R drop 10R drop 10R 
*drop the weight by 20-50% each drop set
Tempo: steady
Modification: copenhagen adductions (15R each side)

Target muscle groups: adductors

Set Up: 
- position yourself in the adduction machine
- keep glutes glued to the seat, grip the handles on either side
- contract your lats and pull your glutes into the seat
- tuck your chin and keep a tall and upright torso
- be sure the pads of the machine are lined up with the inside of your knees
- legs should be bent at 90 degrees, heels pressed down into the platform of the machine
- begin with your legs spread as wide as you comfortably can

Execution:
- use your use to push the pads together to meet in the center
- contract your adductors
- keep knees glued to the pads and spread your legs wide again 
- feel the stretch in your adductors at the bottom of the rep
- keep pelvis neutral

Machine Adductions (triple drop set)

Rep Count: 12-15R each side 
Tempo: steady
Modification: no weight 

Target muscle groups: quads, glutes

Set Up: 
- hold a dumbbell in both hands at. your chest, goblet hold
- squeeze your elbows in by your sides
- keep your torso tall and upright 
- squeeze your glutes, set a neutral pelvis
- step into a wide stance, wider than hip width 

Execution: 
- push your hips back and shift your torso to one side
- bend your leg so your knee travels in the direction of your toes
- keep your other leg straight, foot planted on the ground or toes up with heel driving into the ground 
- lower into a side lunge position, torso tall with chest facing forward 
- extend your leg, drive your hips in, and shift your torso back to the center as you press up into the start position again 
- contract your glutes and quad
- keep feet firmly planted on the ground

Goblet Stationary Side Lunge

Time: 60 seconds
Tempo: hold
Modification: air squats, or very light dumbbell squats (hold dumbbells at sides)

Target muscle group: quads

Set Up: 
- loop a band low around a machine or rack 
- step in front of the rack, facing the band
- loop each end of the band behind each knee
- step away from the rack until you can feel the tension of the band pull you forward
- plant your feet in a close stance, firmly on the ground 
- squeeze your glutes, set a neutral pelvis position 
- keep torso upright with a neutral head, neck, and spine 

Execution: 
- push your hips back, bend your knees and allow the band to pull your knees towards your toes
- lower into a full squat, hips below knees
- drive your hips in, press your feet into the ground, and extend your legs
- drive your knees back against the tension of the band and press up into the standing position again 
- contract your quads at the top 
- keep feet firmly planted on the ground

Close Stance Spanish Squats

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)

5/5 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

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)

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)

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!

5/5 Legs

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