Name: Playbook - Sam Sweeney - 6/12 Glutes, Quads
Uploaded: 2026-06-17T00:04:42.490Z
Duration: 75 min
Description: 6/12 Glutes, Quads

Cable to bodyweight split squats were invigorating!! Loved those!

Megan

Good Lord SOS THAT WAS intense. I can’t seem to do the core finishers after a leg day… I’m on my death bed at the end 🤣

Molly

Audry

Marta

Serena

Kaity

JulieAnn

Bradley

❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥 thank you 🙏🏼

Lorena

Single leg glutes bridge deficit was spicy 🌶️

Deja

Quads are super pump! 🦵🏼🦵🏼🔥🔥🔥

Mia Arrowsmith

Those leg extensions at the end😵😵😵

Lisa

Compound set + leg extensions = chef’s kiss quads 🥵🤘🏼

Morgan

Regina

Jennifer

Megan Laudick

Holy smokes 😮‍💨
Might not be walking in two days

Samantha French

Kimmy

Brenna Davis

Bethany

Jamie

🦵🏽 🔥 🦵🏽 🔥 💀🤪🙌🏽🙌🏽🙌🏽

Ruby Smith

Happy Thursday!

Week 4 of 4 (week 5 deload)

Pre Training Mobility and Warm Up: please use the programmed 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.

Glutes, Quads: 

1a. Goblet Cossack Squat: 4S/12-16R total  
1b. Wide Stance Front Racked Box Squat: 4S/8-12R 

2. Cable Split Squat (drop set to bodyweight): 3S/6-8R (weight) drop 10R  (bodyweight)

3a. Constant Tension Wide Stance Leg Press (band optional): 4S/15-20R each side
3b. Single Leg Deficit Glute Bridge: 4S/8-12R each side 

4. Machine Leg Extensions: 3S/30R 

OPTIONAL CORE AMRAP: 5 MINUTES
5a. Overhead Farmers Carry: 30 seconds
5b. Straight Leg Raise Reverse Crunch: 10R

6/12 Training Day Overview

Rep Range: 12-16R total 
Tempo: steady 

Target muscle group: quads, hips

Set Up: 
- grip a dumbbell in both hands, hold the weight at your chest, squeeze your elbows in by your sides
- squeeze your glutes and set a neutral pelvis 
- get into a wide stance, toes pointed slightly out 
- keep an upright torso with chest facing forward

Execution: 
- keep one foot planted on the ground
- shift your hips towards your planted foot
- push your hips back and bend your knee in the direction of your toes
- lower into a full squat position 
- keep your other leg straight, lift your toes and drive your heel into the ground
- keep chest facing forward at the bottom 
- press up from the bottom of the rep to a half rep position, legs bent
- shift your hips to the center and towards the other side
- straighten your opposite leg and sink into a squat on the other side
- alternate each side, each rep
- keep tension in your leg throughout

Goblet Cossack Squats

Rep Range: 8-12R 
Tempo: steady 

Target muscle group: quads, glutes 

*the box you choose should put your legs at a 90 degree bend at the bottom of the rep, when seated on the bench 

Set Up: 
- grip the barbell with a pronated grip, shoulder width apart
- bend your arms and rack the bar across your high chest, under your collarbone 
- rotate your arms under the bar and high so they are pointing forward
- pull the bar into your collarbone
- step your feet under the bar
- squeeze your glutes, set a neutral pelvis position 
- keep elbows high to keep the bar in place
- keep torso upright and set a strong brace
- lift the bar from the rack an step back into a wide stance, toes pointed slightly out, straddle the box

Execution: 
- push your hips back and bend your knees in the direction of your toes
- lower your glutes to sit on the box
- take a full sit on the box, full pause
- keep chest upright and facing forward
- extend your legs, drive your hips in
- press up into the standing position again 
- contract quads and glutes at the top of the rep

Wide Stance Barbell Front Racked Box Squat

Primary Compound Set

Rep Range: 6-8R drop 10R (bodyweight) 
*drop to bodyweight*
Tempo: steady 
Modification: dumbbell split squat 

Target muscle group: quads, glutes

Set Up: 
- attach a single arm handle to one side of the cable and position it low
- grip the handle with a neutral grip, extend your arm forward 
- step away from the cable 3-4 steps, plant one foot on the ground (the foot opposite from the hand holding the cable)
- step your other foot back one long step 
- keep front foot planted on the ground 
- squeeze your glutes, set a neutral pelvis position 
- keep torso tall and upright 

Execution: 
- bend your front knee 
- drive your knee over your toes and lower into a split squat position 
- extend your front leg, drive your knee back and press up into the start position 
- contract your quad

Cable Split Squat (drop set)

Rep Range: 15-20R each side
Tempo: steady
Modification: wide stance barbell front squat 

Target muscle group: quads

Set Up:
- optional: wrap a long loop band around each end of the leg press 
- sit in the seat of the leg press, press back into the pad
- plant feet on the platform in a high and wide stance
- squeeze your glutes, set a neutral pelvis 
- grip the handles of the seat and pull yourself into the seat
- unlock the machine but do not hyperextend or lock out at the top of the rep 

Execution: 
- bend your legs, drive your knees wide in line with your toes
- lower the platform towards your chest, to at least a 90 degree bend in your legs 
- extend your legs and press up only 3/4 rep, keep tension in your glutes and quads, 
- do not lock out at the top 
- bend legs and lower platform towards chest again

Constant Tension Wide Stance Leg Press (band optional)

Rep Range: 8-12R each side
Tempo: steady
Modification: no weight and/or no deficit 

Target muscle groups: glutes 

Set Up: 
- position two benches ~4-5 steps apart (adjust based on your personal anatomy)
- press your mid back into one bench
- bend your legs and plant one foot on the bench in front of you
- keep your other foot hovering off of the bench, leg bent at 90 degrees
- place a dumbbell across your hip on your working side
- squeeze your glutes, set a neutral pelvis position 
- tuck your chin

Execution: 
- drive your foot into the bench 
- lift your hips into full extension
- contract your glutes
- bend at the hips and lower your glutes past the height of the two benches

Single Leg Weighted Deficit Glute Bridge

Compound Set

Rep Count: 30R
Tempo: steady 
Modification: spanish squats 

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:
- 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 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

Machine Leg Extensions

Rep Count: 30 seconds
Tempo: steady 
Modification: front racked farmers carry 

Target muscle group: trunk/core, delts

Overhead Farmers Carry

Rep Count: 10R
Tempo: steady

Target muscle group: core, abs

Straight Leg Raise Reverse Crunch

OPTIONAL CORE AMRAP

6/12 Glutes, Quads

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 ♾️

Katie

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

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)

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

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!

6/12 Glutes, Quads

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