Name: Playbook - Sam Sweeney - 6/25 Glutes, Quads, Hamstrings
Uploaded: 2026-06-17T00:04:47.467Z
Duration: 65 min
Description: 6/25 Glutes, Quads, Hamstrings

Flavia

Tough but rewarding. Upped my weights for Bulgarians, superchuffed

Chris

Christine

What an ass kicking workout!! Thank you for pushing us hard.

Shannon

Sammi

Matti

Naomi

Great workout to kick off my birthday !! 🥳

Caroline

Katie

Taylor Willman

Have a great Independence Day weekend!
You’re awesome! 👍👊

Lisa

Today was very challenging workout for me especially the barbell bulgarian...but pushing through💪💪

Warit

Wowie!!! At first I thought that one was gonna be easy…that last compound set had me walking out of the gym like a baby giraffe 😅 so good!!!!

Megan

Emily

Killer afternoon lift to start my night shift 😎

Kody Young

I love how evey week I can tell how I feel stronger. Still a VERY tough workout though

Audrey

So hard!! Loved it!🏋🏼‍♀️🏋🏼‍♀️🏋🏼‍♀️❤️

Donalee

This was tough but good.. and very sweaty 🥵

Brandi

Jennifer Glenn

Amanda Smith

Jenny

Soooo much pain in a good way🙌🏼🙌🏼🙌🏼
Had to push past the voice telling me to quit early after a 10 hour work day. I’m wiped, but feel so accomplished and strong💪💪

Carissa

Janelle

Dena

Stephanie

Who knew dbs stacked wud hurt so much 🤣🤣

Louise

Mia Arrowsmith

Jules

The first compound set is feeling more solid for me compared to last week 🔥

Cynthia

April

Didn’t want to but did the dang thing!!! So good!!!

Keri

One move was very difficult, but I did my best and pushed through! Legs are on 🔥

Kelsey

Dedra

Great workout. Had to do some mods but we did it!

DeAnna

The apps was down yesterday so I finish it lol 😂

JulieAnn

Alex

Cake is BAKED!! Felt it today!  🔥🔥🔥

Kelsey J

Carolyn

Sara

Legs be shakinggggg and probably still will be at work in a few hours 😅😂

Kristen

4 rounds of everything on leg day is killer 🥵😂

Audi

Sarah

Happy Saturday! 

Warm Up: foam roll, lower body warm up and activation routine from app + 10 mins steady state cardio (I biked). 

Click the ‘start now’ button to find the training day overview

Glutes, Quads, Hamstrings: 

Compound Set: 
1A. Barbell Bulgarian Split Squats: 4S/4-6R each side 
1B. Dumbbell Goblet Squat: 4S/6-8R 

Compound Set: 
2A. Single Leg Foot Elevated Barbell Glute Bridge: 4S/6-8R each side 
2B. Hamstring Curl Machine: 4S/8-10R [10 second iso hold at the top of the last rep of each set] 

Compound Set: 
3A. Single Leg Step Up [dumbbells racked on shoulders]: 4S/8-10R each side
3B. Dumbbell Leg Extensions: 4S/10-12R [10 second iso hold at the top of the last rep of each set] 

Compound Set: 
4A. Single Leg Curtsy Lunge: 4S/8-10R each side 
4B. Weighted Reverse Bench Hyperextensions: 4S/15R [10 second iso hold at the top of the last rep of each set]

6/25 Training Day Overview

Rep Range: 4-6R each side 
Tempo: power, steady 
Modification: dumbbell bulgarian split squat. 

Set Up: 
- set the barbell to ~shoulder height on the rack. 
- position a bench behind the rack- [far enough away for you to be able to step back ~2 steps and elevated one foot]
- grip the barbell with a pronated grip, even distance on each side. 
- retract your scapula and pull yourself under the bar
- position the bar on your high/mid back [on the ‘ridge’ created by retracting your scapula] 
- drive your elbows down and pull the bar into your back 
- un- rack the barbell 
- take ~2 steps back and elevate one leg on the bench [top of your foot down on the bench- if you do not have the mobility bend your ankle and drive your toes into the bench.] 
- keep your eyes fixed in one spot
- drive your ribs down and hold the brace in your trunk 

Execution: 
- bend your front knee and push your hips back towards the bench as you lower into  until your front leg is bent at ~90 degrees or just below
- keep your chest facing forward 
- drive through your front foot as you press up and into the start position. 
- keep knee in line with toes throughout each rep.

Barbell Bulgarian Split Squats

Rep Range: 6-8R
Tempo: power, 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

Goblet Squat

Compound Set

Rep Range: 6-8R each side 
Tempo: steady 
Modification: dumbbell weighted or bodyweight single leg glute bridge

Set Up: 
- load a barbell with appropriate weight. 
- place the barbell in front of the flat bench. 
- sit on the ground in front of the bench, facing the bench. 
- extend your legs and roll the barbell over your hips. 
- scoot your butt close to the bench and lie back in a supine position
- push down on the barbell and connect it to your hips. 
- bend both legs at 90 degrees and position one foot up on the bench or driving into the side of the bench. 

Execution: 
- keeping a light hold on the barbell, drive your foot into the bench and lift your hips off the ground
- raise the other leg off the bench, keep it bent at 90 degrees
- when you reach full hip extension at the top of the rep, contract your glutes
- lower your hips back to the ground with control until your glutes or plates tap the ground with control. 
- complete all reps on one side before moving to the other side.

Single Leg Foot Elevated Barbell Glute Bridge

Rep Range: 8-10R 
Tempo: 10 second iso hold at the top of the last rep of each set
Modification: flat bench lying dumbbell curl

Set Up: 
- position yourself on the lying leg curl machine [prone/chest down]
- hips should be at the “break” of the pad. 
- lift your chest and press the forearms into the pad, this will help keep the hips down throughout each rep. 
- begin with legs extended 

Execution: 
- flex your ankles and curl the weight up until pad reaches the hamstrings. 
- contract the hamstrings
- lower with control until your legs are fully extended. 
- hold the contraction in your hamstrings at the top of the last rep of each set

Lying Machine Hamstring Curl

Rep Range: 8-10R each side 
Tempo: steady 
Modification: dumbbells held at sides. 

Set Up: 
- grip a dumbbell in each hand and stand in front of a flat bench with feet together. 
- position the dumbbells at your shoulders, with elbows facing forward. 
- drive ribs down and brace. 

Execution: 
- plant one foot on top of the flat bench. 
- drive down through the foot on the bench and extend your leg as you step the back foot up to meet the front foot at the top of the bench
- stabilize by tapping your foot on the bench at the top or drive your knee up and balance at the top of the rep. 
- step the back foot back down to the ground with control 
- keep foot planted on the bench and finish reps before switching sides. 
- keep elbows facing forward.

Single Leg Step Up [dumbbells racked at shoulders]

Rep Range: 10-12R 
Tempo: 10 second iso hold at the top of the last rep of each set
Modification: machine leg extension or banded leg extension

Set Up:
- sit on a bench or box
- flex your ankles and rest a dumbbell across both feet
- allow the dumbbell to stay pinned in your ankles 
- grip the sides of the bench and stay upright with your chest 
- tuck your ribs, activate your lats, and brace your core 

Execution:
- keep your ankles flexed to secure the dumbbell and extend your legs until your toes are in line with your knees
- contract your quads at the top of the rep. 
- lower the dumbbell as you bend your legs back to the start position. 
- keep your knees pinned high in line with your hips throughout each rep
- hold the contraction in your quads at the top of the last rep of each set.

Dumbbell Leg Extensions

Rep Range: 8-10R each side 
Tempo: steady 
Modification: bodyweight curtsy lunge. 

Set Up: 
- hold a dumbbell in each hand and lock your arms in by your sides
- start standing with feet together. 
- drive your ribs down and brace
- keep your hips facing forward. 

Execution: 
- keep the front foot planted on the ground
- step the other foot back and to the opposite side of the planted foot [in a curtsy motion] 
- bend the front and back leg and lower into a curtsy lunge. 
- front shin should be vertical at the bottom of the rep [sit back into your front foot] 
- press your front foot through the ground 
- step your back foot forward and extend both legs back to the start position with feet together. 
- stabilize at the top of the rep and contract your glutes. 
- keep your hips facing forward [try to fight against them shifting at the bottom of the rep] 
- keep dumbbells by your sides, no swinging

Single Leg Curtsy Lunge

Rep Count: 15R
Tempo: 10 second iso hold at the top of the last rep of each set
Modification: weighted frog thrusts

Set Up: 
- position a single dumbbell behind one end of a flat bench [about a foot or two away] 
- lie prone on the flat bench [chest down] and line your hips up to the edge of the bench so your legs are hanging off the bench. 
- grip the sides of the bench with your hands
- bend your legs [at ~90 degrees], bring your feet together and pinch the dumbbell between your feet. 

Execution: 
- keep your torso pressed into the bench
- keep your legs bent with the dumbbell squeezed between your feet and use your glutes to raise your legs. 
- when the bottoms of your feet are facing up and in line with your glutes, contract your glutes. 
- with bent legs, lower your legs back to the start position. 
- hold the contraction in your glutes at the top of the last rep of each set for 10 seconds.

Weighted Bench Reverse Hyperextensions

6/25 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!

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

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)

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

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)

4/16 Quads, Glutes (abs)

Energy on high today! Flew through that and finished feeling absolutely fantastic! A favorite for sure!!

6/25 Glutes, Quads, Hamstrings

Community

More workouts from Sam Sweeney