Name: Playbook - Sam Sweeney - 6/15 Quads, Calves
Uploaded: 2026-06-17T00:04:45.828Z
Duration: 65 min
Description: 6/15 Quads, Calves

April

Natalie

Great workout! I think my soul left my body after all the squats but I’m sure it will come back eventually.

Courtney

Mallory Keith Wixom

First time I’ve done front squats in a while, and they were much improved!

Michelle Yore

Donna

Love the quad workouts!!! So dialed in🔥

Amie

Lisa

Wow! Really took some extra time to read and utilize the set up and execution notes for each exercise, and my squat and calf abilities hit a new dimension today!! Today was a progress marker for sure 💓

Megan

Anna

Quads are on 🔥. I think front squats need to make their way into an upcoming split…

Katie

My first one and I am dripping. I feel good though.

Alexsha

Marla Sagatelian

Becky

Libby

Audry

Kimmy

Rachael Milbrook

Jacqueline

Anna Claire

Meghan

Kashay Sullivan

Michelle 

Corrine

Tasha

Lauren Richards

Killer leg workout. Nice to see the zombie squats again. Landmine goblet squats had my quads shaking 🔥

Deja

🤘🏻 I opted for the Copenhagen adductions at home and I'm getting soo much better at them! 🙌🏻👏🏻

Alicia Heier

O-M-G Becky… look at her butt… after this ❤️‍🔥🔥

Judith Harris

What a challenge!! Finally got the hang of the zombie squats!! The land mine movements were awesome and I feel great 👍🏼

Kayleigh B

Jennifer

Lacey

Landmine -goblet hold-stationary -lunge got my legs smoked. 🥵🔥 I love that movement.

Holli

Stephanie

Mia Arrowsmith

Angela Arnall

Quads are my favorite day! ❤️❤️❤️

Kayla

Hoping for some more super or compound sets next split!

Samantha

Megan Laudick

Regina

Sam V

Love the landmine movements this week🙌

Bree

Nyakeh

These workouts have had such amazing balance lately! Absolutely loving it!

Mary

Paula

Rachelle

Those sneaky zombie squats - firing up my fatigued delts 🥵

Rachel Ratvasky

Legs still done this week! Still feeling those cable hamstrings!🔥🔥🔥

Jamie

Happy Thursday!

Week 4 of 6-8 in current split 

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]

*consider tracking your primary lifts throughout this split. I would even encourage you to film your working set(s) throughout this first week [and following weeks, if possible] so you are able to visually see improvement. 

Tap the ‘start now’ button to find the training day overview.

Quads and Calves: 

Pre Training Warm Up and Mobility: 
*Choose one lower body routine from the “Warm up and Activation” bubble in the app to complete as your warm up.

Strength Training: 

1. Activation: Goblet Squat: 2S/20R

2. Primary: Barbell Squat: 4S/6-8R 

3. Zombie Squat: 6S/4-6R, 4-6R, 4-6R, 8-10R, 8-10R, 8-10R 

4. Leg Extension Machine: 5S/8-10R [3 second hold at the top] 

5. Landmine Calf Raise: 4S/12-15R 

Superset 
6a. Goblet Hold Landmine Stationary Lunge: 3S/10-12R each side 
6b. Adduction Machine: 3S/8-10R [2 second hold at the top, 2 second eccentric]

6/15 Training Day Overview

Rep Count: 20R
Tempo: steady 

Set Up: 
- grip a dumbbell with both hands in a goblet hold. 
- hold the dumbbell at your chest and lock your elbows in at your sides
- keep your chest upright and facing forward
- get into a hip with stance, plant feet firmly on the ground
- drive ribs down and brace in your trunk. 

Execution: 
- bend your knees and allow them to move towards your toes as you push your hips back and lower into a full squat. 
- lower to at least 90 degrees [full ROM for you]
- drive your feet through the ground and press up into the standing position

Activation: Goblet Squat

Rep Range: 6-8R
Tempo: steady 
Modification: smith machine back squat or machine squat -be consisted with whichever you choose

Set Up: 
- position the bar reservepropriate height for you to set up underneath. [~shoulder level or just below]
- 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, 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
- organize your spine by squeezing your glutes, pull belly button to spine, and drive your ribs down
- activate your lats by pulling the bar into your traps and 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 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 push them out] as you lower into a squat
- lower into a full range of motion squat [90 degrees or below]
- drive your knees out and press feet through the floor as you extend your legs
- 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 press

Primary: Barbell Back Squat

Rep Range: 4-6R, 4-6R, 4-6R, 8-10R, 8-10R, 8-10R 
Tempo: steady 
Modification: barbell or smith machine front squat 

Set Up: 
- rack the barbell at shoulder height or just below 
- step behind the rack so your shoes are directly underneath the bar
- squeeze your glutes, pull belly button to spine, and brace 
- extend your arms under the bar and position the bar across your front delts/high chest
- keep your torso upright, point your thumbs up, and keep your arms in line with your front delts so the bar does not want to roll forward
- lift the bar from the rack and step back 2-3 steps 
- get into a hip width stance or slightly wider, toes forward or slightly out 

Execution: 
- push your hips back, bend your knees and allow them to follow your toes
- lower into a squat position [90 degrees or just below] 
- drive your knees out, push your hips in, and extend your legs to press yourself back up into the standing position 
- squeeze your quads/glutes at the top

Zombie Squat

Rep Range: 8-10R 
Tempo: 3 second eccentric 
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 
- drive your ribs down and brace 

Execution:
- flex your ankles and extend both legs
- when you reach full extension contract your quads
- lower your legs with control back to the bent position
- if you are feeling this in your knees, the weight you are using is likely too heavy or positioning may be off

Machine Leg Extension

Rep Range: 12-15R 
Tempo: steady 
Modification: goblet hold calf raise or calf raise machine 

Set Up: 
- position one end of the barbell in the landmine attachment or in a corner, pad the bar with a towel if needed
- load the free end of the barbell 
- place a low plate on the ground directly under the end of the barbell 
- step behind the loaded end of the bar, facing the bar
- squeeze your glutes, pull belly button to spine, and brace
- bend forward and lift the bar to your chest, grip the end of the bar with both hands
- step the balls of your feet on top of the low plate, allow your heels to hang off the plate
- lean your chest into the end of the bar
- keep your legs straight 
- keep head, neck, spine neutral 

Execution: 
- drive the balls of your feet through the plate
- lift your heels into a calf raise
- contract your calves 
- lower your heels back towards the ground with control 
- keep your toes gripping the plate

Landmine Calf Raise

Rep Range: 10-12R each side
Tempo: steady 
Modification: stationary lunge w/ dumbbell shoulder racked 

Set Up: 
- position one end of the bar in the landmine attachment or in a corner, pad the bar with a towel if needed
- load the free end of the barbell with appropriate weight 
- step behind the loaded end of the bar, facing the barbell 
- plant one foot directly under the end of the bar
- squeeze your glutes, pull belly button to spine, and brace
- grip the end of the bar and lift it off the floor and positioned on your high chest, lean into the bar
- step your other foot back into a short split stance 
- keep a grip on the end of a barbell, torso upright

Execution: 
- bend your front and back leg 
- drive your front knee towards your toes and lower into a lunge position 
- extend your legs, and press up into the split stance again 
- keep tension on your front quad throughout 
- complete all reps on one side before moving to the next

Goblet Hold Landmine Stationary Lunge

Rep Range: 8-10R 
Tempo: 2 second hold, 2 second eccentric 
Modification: copenhagen adductions

Set Up: 
- sit on the adduction machine so your back is pressed into the back pad of the machine
- bend your legs and position the inside of your knees in line with the pads on each side. 
- place your feet up on the platform 
- start with your legs spread apart as far as you are comfortably able
- pull yourself into the seat using the handles on each side
- drive your ribs down and brace. 

Execution: 
- drive your feet into the platforms on each side as you drive the pads of the machine in towards the center using your legs 
- press your knees together and contract your adductors at the top of the rep
- release the weight with control until your legs are positioned apart again. 
- keep your chest upright and butt on the seat

Adduction Machine

Compound Set

6/15 Quads, Calves

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!

Emily

6/5 Hamstrings, Glutes

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

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!!

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!!!

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!!

6/15 Quads, Calves

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