Name: Playbook - Sam Sweeney - 5/7 Quads, Glutes (abs)
Uploaded: 2026-06-17T00:04:40.734Z
Duration: 75 min
Description: 5/7 Quads, Glutes (abs)

Janet

Holly

Really love all the contralateral split squat variations this week and the wide stance in the zercher felt especially stabilizing and strong 🥰

Megan

JulieAnn

Brittanie

Wasn’t feeling like doing it but it ended up being a great lift!

Katie

Felt horrible during that workout- zero energy but managed to get it done

Cori

Alice

I will definitely miss this split! 🔥🔥🔥

Sara

Jennifer

Holy cannoli, definitely felt the burn. 🔥

Jessica

I’ve gained so much strength. So excited.

Traca

I don’t want this split to end 😩😩

Dawn

Lorena

Perfect leg day to end the 6 week split. Love it.

Sam V

Regina

Marta

Elaine Rondon

Oh my!! That deserves a 10 ⭐️ 
I liked how even the abs exercise works quads

Kimmy

Laetitia

Tasha

These leg days always keep me guessing in a good way. 🦵🏻🩷

Kimberly R

Happy Thursday! 

Week 6 of 6 (week 7 deload)

Goal of Split: This is a hypertrophy driven split with strategically placed “buy-ins” and “cash-outs” to increase training density and introduce conditioning without interfering with primary muscle building adaptations. 

Pre Training Mobility and Warm Up: please 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.

Quads, Glutes (abs): 

Warm Up: 
a. Bodyweight Squat to Hamstring Stretch: 1-2S/10-20R
b. Kneeling Hip Rotations: 1-2S/10-20R

(Optional) Buy In: Air Squats: 2 minute AMRAP

1. Primary: Smith Machine Squats: 4S/8-12R 

2. Contralateral Front Foot Elevated Stationary Lunges [assisted]:  5S/15R each side

3a. 2 up 1 down Machine Leg Extensions: 3S/6-10R each side
3b. Bodyweight Sissy Squat: 3S/10-15R 

4a. Barbell Feet Elevated Glute Bridge: 2-3S/30 seconds amrap
4b. Wide Stance Barbell Zercher Squat: 2-3S/10R
4c. Goblet Alternating Lateral Step Downs: 2-3S/30 seconds 

(Optional) Cash Out: Reverse Crunches: 100R

Training Day Overview

Bodyweight Squat to Hamstring Stretch

Rep Range: 10-20R
Tempo: steady

*hang on to wall in front of you for balance*

Kneeling Hip Rotations

Warm Up

Time: 2 minute AMRAP
*as many reps as you can in 2 minutes
Tempo: steady 

Set Up: 
- get into hip width stance, or slightly wider, toes forward
- keep chest facing forward, torso upright

Execution: 
- push your hips back, bend your knees
- lower into a squat position 
- extend legs and hips
- press up into the standing position again

(Optional) Buy In: Air Squats

Rep Range: 8-12R
Tempo: steady 
Modification: barbell back squat, or barbell front squat

Target muscle group: quads, glutes

Set Up: 
- rack the smith machine bar across your back 
- grip the bar on either side of your shoulders, drive your elbows down 
- position your feet slightly in front of the bar
- squeeze glutes, set a neutral pelvis, and brace
- actively press your back into the bar as you glide up and down

Execution: 
- push your hips back and bend your knees so they follow in the direction of your toes
- keep chest upright and lower into a full squat position, glutes below the height of your hip crease at the bottom of the squat
- extend your legs, drive your hips in, press up into the standing position
- contract glutes at the top

Smith Machine Squats

Rep Count: 15R each side
Tempo: steady 
Modification: stationary lunge with no elevation and/or no weight

Target muscle group: quads, glutes

Set up:
- place a plate or low platform on the ground in front of a rack 
- grip a dumbbell in one hand
- stand behind the plate, facing the rack 
- plant one foot on top of the plate, the foot opposite of the dumbbell
- step your other foot back one step, plant the ball of your foot on the ground
- extend your arm hold the dumbbell down directly in front of your torso
- extend your free arm forward, lightly grip the rack for assistance

Execution: 
- lean your torso forward slightly, bend your front and back legs
- lower your back knee towards the ground, tap your knee to the ground
- keep front knee over your ankle, do not let it cave
- extend both legs and press up into the split stance again

Contralateral Front Foot Elevated Stationary Lunges [assisted]

Rep Range: 6-10R each side
Tempo:  steady 
Modification: single leg banded or cable leg extensions, or dumbbell leg extensions

Target muscle group: 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:
- keep one leg bent
- flex your ankle
- extend your leg and lift the pad
- when you reach full extension, contract your quad
- bend your knee again and lower the pad with control
- 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

2 up 1 down Machine  Leg Extensions

Rep Range: 10-15R
Tempo: steady
Modification: spanish squat or heels elevated dumbbell squats

Target muscle group: quads

Set Up: 
- stand next to a rack or wall 
- extend your arm out to lightly grip the rack for assistance
- get into a close stance
- press up onto the balls of your feet
- squeeze your glutes, keep your hips pinned into full extension
- keep a stiff torso, torso should stay in line with your knees

Execution: 
- lean your torso back 
- bend your legs and lower your knees towards the ground over your toes
- extend your leg, drive your knees back, raise your torso upright and press up into the start position 
- contract your quads

Bodyweight Sissy Squat

Compound Set

Rep Range: 30 seconds amrap 
*as many reps as possible in 30 seconds
Tempo: steady
Modification: feet elevated dumbbell glute bridge

Target muscle group: glutes

Set Up:
- load the barbell with appropriate weight
- sit on the ground facing the flat bench 
- extend your legs out and roll the barbell over your hips
- lie back in a supine position 
- grip the barbell on either side of your hips and keep the bar glued to your hips
- bend your legs at 90 degrees, elevate your heels on the bench 

Execution: 
- drive your mid back into the ground 
- lift your glutes off of the ground and raise your hips into full extension
- contract your glutes
- bend at your hips and lower your glutes towards the ground again

Feet Elevated Barbell Glute Bridge

Rep Range: 6-10R
Tempo: steady
Modification: wide stance goblet squat 

Target muscle group: glutes, quads

Set Up:  
- hold a barbell in the crease of your arms
- bend your arms and cross your palms in front of your chest
- squeeze your elbows to your sides, keep the barbell close to you
- get into a wide stance, wider than hip width 
- squeeze your glutes to set a neutral pelvis position, tuck your ribs and brace

Execution: 
- push your hips back, bend your legs so your knees follow in the direction of your toes
- keep your chest upright and facing forward
- lower into a squat position, hip crease in line with or below your knees
- extend your legs, drive your hips in, press up into a standing position 
- contract your glutes

Wide Stance Barbell Zercher Squat

Rep Range: 30 seconds amrap 
*as many reps as possible within the 30 seconds
Tempo: steady 
Modification: no weight and/or use a shorter platform

Target muscle group: quads, glutes

Set Up: 
- grip a kettlebell in both hands, goblet hold at your chest
- squeeze your elbows by your sides
- step both feet on top of the flat bench 

Execution: 
- keep one foot planted on top of the flat bench
- step your other foot laterally off of the bench
- push your hips back and lean your torso forward slightly 
- bend your top knee so it follows in the direction of your toes
- extend your other leg down so your foot taps the ground next to the bench 
- extend your top leg, begin hips in and torso upright 
- step your foot to the top of the bench again 
- alternate each side, each rep

Goblet Alternating Lateral Step Downs

Triset

Rep Count: 100R 
*take as many short breaks as needed
Tempo: steady

(Optional) Cash Out: Reverse Crunches

5/7 Quads, Glutes (abs)

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

Porchia

6/16 Quads, Glutes

Audry

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!

6/11 Chest, Shoulders

💪🏻💪🏻💪🏻💪🏻❤️🔥❤️❤️

6/10 Back, Core/Abs

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

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)

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 💀🫠

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!

5/7 Quads, Glutes (abs)

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