Name: Playbook - Sam Sweeney - 6/15 Glutes, Quads, Hamstrings
Uploaded: 2026-06-17T00:04:47.507Z
Duration: 65 min
Description: 6/15 Glutes, Quads, Hamstrings

Elianna

Brutal, after 10 days on Vacation! 🙁🔥

Ana lopez

First leg day of the new split did not disappoint!! Felt so good to have heavy back squats on the menu again 😈

kimandkairi

Caroline

I have a hate-hate relationship with good mornings. I just cannot feel it in my glutes. Enjoyed the rest of the workout.

Amanda

Going to take some time to get back to the strength reps but it felt so good today!

Katie

I’m starting to actually like good mornings.

Lisa

Chris

Awesome leg workout! Not easy at all🥴😅

Warit

Absolutely building a power dumptruck 🛻💥🔥

Kody Young

Feeling solid and on-point this morning! Was even able to control my breathing to coordinate with my movements for once. I think this might be my favorite split yet!

Megan

Kyla

Diana

Amazing!!! Some of the moves didn't look hard, but they were so deceiving!!! My legs are shaking 🔥🔥🔥

Melinda

Wow. I was sweating throughout that workout. Loved it though.

Dedra

Deirdre bardolf

This was one of my fav leg days so far! Left covered in sweat and shaky legs. Excellent program 😎🦄💪🏼

Erin

Sophie Jones

Louise

Sammi

Jacqueline

Adrian

Awesome leg day!!! I would love some pointers on good mornings!!!

Betty

Rachel

Allison

Crystal

Great, but how come there is no workout for today listed?

Carla

Annie Allard

Jodi

Olivia Schneider

Laura

Heather

Tianna

Nani

Nicole

Kimmy

Michelle

First time back on squats in months…. Hopefully that dern (humbling) sciatic nerve behaves! Great leg program!

Becky

Felt good to move my legs after not being able to do legs for a hot minute

DeAnna

Thankful to have heavy back squats back in my life 🤘🏼🔥

Morgan

Alli

That was spicy 🌶 🥵! Missed heavier back squats and some good mornings!

Melissa Rayner

Haley

Angelina

Those wall sit iso hold leg extensions 😅🔥

Catherine

Sara

Andryana

Glutes, Quads, Hamstrings:

Compound Set: 
1A. Barbell Back Squat: 4S/4-6R
1B. Dumbbell Romanian Deadlifts: 4S/6-8R

Compound Set: 
2B. Landmine Goblet Squat: 3S/6-8R [4 second eccentric]
2B. Wall Sit Weighted Leg Extension: 3S/8-10R each side [w/ iso hold] 

Compound Set: 
3A. Wide Stance Barbell Goodmorning: 3S/6-8R [4 second eccentric]
3B. 2 up 1 down Lying Hamstring Curls: 3S/8-10R each side 

Compound Set: 
4A. Single Dumbbell Sumo Deadlift: 3S/6-8R [4 second eccentric] 
4B. Bent Leg Side Plank Abductions: 3S/8-10R each side [weighted, w/ iso hold]

6/15 Training Day Overview

Rep Range: 4-6R
Tempo: power
Modification: Smith machine back squat

Set Up: 
- set the bar at an appropriate height for you to set up underneath. 
- grip the bar wider than shoulder width (grip will depend on your personal mobility)
- wrap your thumbs over or under the bar, use a tight grip 
- retract the scapula and squeeze as you pull yourself underneath the bar 
- position the bar on your back 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 and stand up as you un rack the barbell. 
*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 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)

Execution: 
- take a big, bracing breath 
- hinge at the hips, keep the chest high, bend your knees and push them out 
- lower into a full range of motion squat [90 degrees or below]
- drive your feet through the floor and press up
- snap your hips in and return to the standing position. 
- keep your chest up and knees in line with your toes. 
- bar should travel in a straight line

Barbell Back Squat

Rep Range: 6-8R 
Tempo: power, steady
Modification: single kettlebell Romanian deadlift. 

Set Up: 
- grip a dumbbell in each hand [pronated grip. I used straps so I could go a tad heavier] 
- extend your arms down in front of your legs
- depress your scapula and activate your lats by pulling the dumbbells close to you. 
- tuck your chin and find one spot on the ground to focus on 
- keep your spine neutral

Execution: 
- initiate the movement by pushing your hips back. 
- as you push your hips back, lower the dumbbells towards the ground, keep them close to your body
- when your hips can no longer push back [usually when the dumbbells hit the knee level] softly bend your knees lower the dumbbells to your mid shin [keep a neutral spine, rom with depend on your strength and mobility] 
-  when your glutes and hammies are fully stretched, bring your hips in and raise your torso back to the standing position
- contract your glutes at the top of the rep. 
- head, neck, and spine should stay neutral throughout each rep. 
- if you feel any strain or tension in your back you are likely lowering the dumbbells too far down. Shorten your rom and focus on the “hinge” motion.

Dumbbell Romanian Deadlifts

Compound Set

Rep Range: 6-8R 
Tempo: 4 second eccentric 
Modification: dumbbell goblet squat

*If you do not have a landmine attachment position the end of the barbell in the corner of a room. Pad with towel if needed. 

Set Up: 
- position one end of the barbell in the landmine attachment. 
- load appropriate weight on the other side of the barbell 
- get behind the weighted side of the barbell and face the bar
- pick up the end of the barbell and position it at your chest [goblet hold]
- position your feet away from the barbell so you are pushing your chest into the bar at a slight angle. 
- get into a hip width stance. 

Execution: 
- push your hips back just slightly and bend your knees in the direction of your toes
- use a 4 second eccentric to lower into a full ROM squat
- drive your feet through the ground and bring your hips in as you return to the standing position. 
- contract your quads/glutes
- keep your chest upright throughout each rep.

Landmine Goblet Squat

Rep Range: 8-10R each side 
Tempo: steady, iso hold
Modification: no weight [wall sit leg extensions]

*the further down you slide on the wall, the more tension on your legs. To modify keep less bend in your legs. 

Set Up: 
- hold a dumbbell in one hand. 
- get into a wall sit position [lower the wall sit= more difficult]
- lift one foot off the ground 
- rest the dumbbell on top of the lifted leg, keep it in position with your hand
- pin your knee high, in line with your other leg 

Execution: 
- hold the wall sit on one leg 
- extend the weighted leg from bent to straight
- contract your quad at the top of the rep 
- keep knee pinned in position and lower your foot back to the 90 degree bent position. 
- keep control in the movement, stay in position.

Wall Sit Weighted Leg Extension

Rep Range: 6-8R
Tempo: 4 second eccentric 
Modification: dumbbell, banded, or kettlebell good morning 

Set Up: 
- set the barbell at an appropriate height for you to set up underneath. 
- retract your scapula and hold the squeeze to create a shelf for the bar to rest on. 
- connect the barbell to your mid/low traps and pull down to secure the bar to your back and activate the lats. 
- take ~3 steps back and plant the feet firmly on the ground, hip width stance. 
- keep a neutral spine and braced trunk [do not let the low back hyperextend as you lower] 

Execution: 
- begin by slowly pushing your hips back
- keep mostly straight in the legs, a slight bend in the knees  is ok (straight but don’t hyperextend at your knees.)
- keep a neutral spine as you hinge at your hips and use a 4 second eccentric to lower your chest towards the ground
- lower until you are no longer able to push your hips back with straight legs
- drive your hips in and raise your torso to return to the upright/standing position
- contract your glutes and hammies at the top of the rep.

Barbell Good Mornings

Rep Range: 8-10R each side 
Tempo: steady 
Modification: single leg lying hamstring curl, or dumbbell hamstring curls. 

Set Up: 
- position yourself in a prone position on the lying hamstring curl machine. 
- position yourself up on your forearms and push your hips down into the pad
- grip the handles of the machine tight. 

Execution: 
- flex the ankles as you use both legs to curl the weight up until the pad reaches the hamstrings. 
- at the top of the rep, drop one leg and lower the weight with control with the other leg. 
- continue with 6-8R each side.

2 Up 1 Down Hamstring Curls

Rep Range: 6-8R
Tempo: 4 second eccentric 

Set Up: 
- grip a single dumbbell with both hands
- get into a sumo stance, wider than hip width and toes pointing slightly outward. 
- depress your scap and contract your lats to keep the dumbbell from moving away from your body
- grip the ground with your feet

Execution: 
- push your hips back and bend your knees as you lower the dumbbell towards the ground
- lean your torso forward and keep the dumbbell between your legs. 
- at the bottom of the rep your shins should be vertical, knees in line with your heels. 
- think about externally rotating your knees as you drive your hips in and lift your torso. 
- return the the upright position and contract your glutes.

Single Dumbbell Sumo Deadlift

Rep Range: 8-10R 
Tempo: steady, iso hold
Modification: abductions without the plank hold, or abduction machine. 

Set Up: 
- get on the ground in a bent leg side plank position. [low plank, posted on your forearm] 
- rest a dumbbell on the side of the top leg, lightly hold the dumbbell in position with the top arm. 
- keep your elbow under your shoulder
*straight legs for more difficulty, more bend in the legs for more control. 

Execution: 
- raise your hips off the ground and pin them forward 
- keep tension on the glutes 
- raise the top leg
- contract the glutes at the top of the rep
- lower the top leg with control 
- keep hips pinned high, try to keep from swaying or dropping. 
- keep hips pinned forward.

Bent Leg Side Lying Plank Abductions

6/15 Glutes, Quads, Hamstrings

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

Porchia

Jennifer

6/16 Quads, Glutes

Audry

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

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

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🩵

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!!!

6/15 Glutes, Quads, Hamstrings

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