Name: Playbook - Sam Sweeney - 6/5 Glutes, Quads
Uploaded: 2026-06-17T00:04:42.514Z
Duration: 75 min
Description: 6/5 Glutes, Quads

John B

Jamie Vetter

Marina Pillyawets

Marta

Drop set suitcase deads felt great today!! Love the ROM 🥰

Megan

Naisha

Shelby

Didn’t expect to enjoy those suitcase deadlifts as much as I did!!! Great burn.

Audry

Allie

Serena

Jennifer

I hated that in the best way possible 😅

Bethany

Morgan

Jenn

Karen

Suitcase squats squats really nailed the quads and glutes. 🔥

Kristin

Justin Copeland

Deja

❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

Lorena

Mia Arrowsmith

Okay…… this one was for the strong!! Glad it’s over!

Aimee

Regina

Megan Laudick

Rachel Ratvasky

Happy Thursday!

Week 3 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/12-15R 
1b. Wide Stance Front Racked Box Squat: 4S/8-12R 

2. Kettlebell Suitcase Deficit Deadlifts: 3S/10R drop 15R 

3a. Single Leg Leg Extensions: 4S/8-12R each side
3b. 1.5R Landmine Sissy Squat: 4S/6-10R

4. Feet Elevated Barbell Glute Bridge: 10S/10R (every 15 seconds)

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

6/5 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: 10R drop 15R
*drop the weight by 20-50%
Tempo: steady 
Modification: no deficit

Target muscle group: quads, glutes

Set Up: 
- place a small platform or stack plates on the ground
- position two pairs of kettlebells in front of the platform 
- stand on top of the platform, close stance
- squeeze your glutes, set a neutral pelvis, and brace
- push your hips back, bend your legs
- extend your arms down by your sides and grip the kettlebells with a neutral grip 
- depress your scapula and lift your chest so it is facing forward
- contract your lats and keep the kettlebells by your sides
- keep a neutral head, neck, and spine

Execution: 
- press your feet into the platform 
- extend your legs, drive your hips in 
- raise your torso and lift the kettlebells into the standing position 
- contract your quads and glutes at the top of the rep 
- push your hips back, bend your knees
- lean your torso forward slightly and lower the kettlebells towards the ground on either side of you 
- the bottoms of the kettlebells should pass the height of the platform to increase your range of motion 
- keep your back flat

Kettlebell Suitcase Deficit Deadlifts (drop set)

Rep Range: 8-12R each side
Tempo: steady
Modification: single leg cable or banded leg extensions

Target muscle group: quads

Set Up:

Single Leg Leg Extensions

Rep Range: 6-10R
Tempo: steady
Modification: heels elevated landmine squat or heels elevated goblet squat 

Target muscle groups: quads 

Set Up: 
- position one end of the bar in a landmine attachment or in the corner of a room or rack 
- load the free end of the bar
- step behind the loaded end of the bar, facing the bar
- grip the end of the bar with both hands
- lift the bar to your chest, bend your arms and keep your elbows tucked by your sides
- lean your chest into the end of the bar 
- stand with feet in a close stance, toes forward
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a tall torso and a neutral head, neck, and spine 

Execution: 
- bend your knees so they move over your toes and towards the ground 
- lift your heels as you bend your knees and lower into a full sissy squat bottom position 
- keep chest upright and facing forward, full stretch through your quads at the bottom 
- extend your legs, drive your knees back
- press up into a .5R position before lowering to the bottom of the rep again 
- extend your legs, drive knees back and press up into the standing position 
- contract your quads at the top of the rep, allow your heels to rest on the ground at the top of the rep

1.5R Landmine Sissy Squat

Compound Set

Rep Count: 10R
*every 15 seconds
Tempo: steady 
Modification: feet elevated dumbbell glute bridge

Target muscle group: quads

Set Up:
- lie in a supine position in front of a flat bench, feet facing the bench 
- roll the barbell over your legs and directly over your hips, grip the barbell on either side of your hips
- bend your legs at 90 degrees and plant your feet into the side of the bench 
- keep feet pressed into the bench 
- squeeze your glutes, set a neutral pelvis, and brace
- lift your hips enough to connect them to the bar, press down on the bar to keep it glued to your hips
- keep mid/high back pressed into the ground 

Execution: 
- drive your feet into the bench 
- lift your glutes off of the ground and raise your hips into full extension
- contract your glutes at the top of the rep 
- bend and lower your hips towards the ground again 
- keep tension in your glutes

Feet Elevated Barbell Glute Bridge

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

6/5 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

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

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!

6/5 Glutes, Quads

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