Name: Playbook - Sam Sweeney - 6/7 Quads, Calves, Light Glutes
Uploaded: 2026-06-17T00:04:47.544Z
Duration: 65 min
Description: 6/7 Quads, Calves, Light Glutes

First time trying chaos glute bridge and cable split squats and loved them!! 🔥 Thank you for always introducing new exercises ☺️

Those cable spilt squats. 💥 🔥 loved this one! No matter the want to not workout, these workouts always get me in the mood once I get going. Love love this split.

Denise Hofer

Here’s to not walking again for a week 😅 #calfraises

Taylor Willman

Kanchan

Kelli Coffey

Love that this one took a break from hip thrust 😂

Breanna

Been so excited to do those low cable split squats, and they did not disappoint 😍 Today’s whole workout had my quads, hammies, and calves feeling quite fabulous 🤩

Megan

Katie

Super great workout!!🏋🏼‍♀️🏋🏼‍♀️🏋🏼‍♀️

Donalee

Kimmy

Such a unique workout! I never ever have felt bored or left disappointed! 🤯 💪

Kody Young

Sophie Jones

Anna Claire

Veronica

Meghan

That squat set nearly killed me. Hot dang 😭🔥

Karen

Porchia

Jean

Me doing the calf raises: “I am ready to get hurt again” 🤣🥵

Audry

First session in a gym for 6 weeks! My legs are shaking!

Lilly

Carolyn

Chris

Tried a new gym and felt super awkward. Too many machines and not enough basic equipment lol. I love how simple your workouts are.

Jenn

Jessy

Kate

Great leg day!! Loved the cable split squat

Morgan

Lucia

Ana lopez

I. Can’t. Walk. This lower body workout was KILLER.

Brittany

All I could think about was how my calves are going to be sore tomorrow!

Cindy Smith

Brandi

Ashley Laas

Stephanie

Crystal

Janelle

Mia Arrowsmith

Gloria

My calves are legit dying right now with that burnout.  🥵Awesome workout today!! 🦵🏻💚

These workouts are so thoughtful and creative. Never boring! So glad I found the sweendogs❤️

Anne

Audi

MELANIE

My gym was packed but we got through it!💪🏼🤘🏼

Kirsten

Michelle 

The elevated squats🫠🫠🫠🫠🫠🫠🫠🫠🫠🫡🫡🫡

Nani

Possibly my favorite quad workout to date … 🔥🔥

Teagan

Megan Laudick

Sharon Otasowie

Happy Tuesday! 

The training day overview is listed at the top of the page after you hit ‘start now’.

Warm Up: foam roll, Lower body warm up and activation routine from app.

Quads, Calves, Light Glutes: 

Pre Exhaust Set: 
1A. Leg Extensions: 4S/5R [5 second eccentric each rep] 
1B. Hack Squat: 4S/8R 

2. Heels Elevated High Bar Squat: 5S/20R, 15R, 12R, 10R, 8R 

Compound Set: 
3A. Feet Elevated Chaos Glute Bridge: 3S/15R
3B. Weighted Glute Focused Hyperextension: 3S/8-10R [3 second slow eccentric] 

Compound Set: 
4A. Goblet Kneeling Step Up: 3S/8-10R total 
4B. Low Cable Split Squat: 3S/6-8R each side [3 second slow eccentric]

5. Barbell Deficit Calf Raises: 5S/10R [every 10 seconds]

6/7 Training Day Overview

Rep Range: 5R 
Tempo: 5 second slow eccentric on each rep 
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 

Execution:
- flex your ankles and extend your legs
- when you reach full extension contract your quads
- use a 5 second eccentric to lower with control

Leg Extensions

Rep Range: 8R 
Tempo: steady 
Modification: Landmine Hack Squat variation or barbell front squat

Set Up: 
- position yourself in the hack squat machine
- place your feet on the platform in a hip width stance, or slightly wider. [tripod feet]
- push your traps up into the pads and push your back into the back pad. 
- grip the handles of the machine on each side and pull the pads down into your traps
- unlock the machine 

Execution: 
- keep your back pressed against the pad and bend your knees towards your toes 
- lower into a full squat, keeping your knees in line with your toes at the bottom of your rep
- drive your feet through the platform and press back up into the start position. 
- do not let the knees wobble or bend in as you lower and press. 
- keep a tight hold on the handles throughout the entire set.

Hack Squat

Pre Exhaust Set

Rep Count: 
Set 1. 20R
Set 2. 15R
Set 3. 12R
Set 4. 10R
Set 5. 8R 
Tempo: steady 
Modification: heels elevated dumbbell squats [dumbbells down at sides]

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 high back [or whichever placement 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, elevate your heels on a wedge or small plates. 
- 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” 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
- chest should stay up and facing forward
- keep knees in line with your toes throughout.

Heels Elevated High Bar Back Squat

Rep Range: 15R 
Tempo: steady 
Modification: feet elevated glute bridge

Set Up: 
- use the pins or safety rack of the barbell rack to loop a large loop band [or two] around each side of the rack 
- face the band and position yourself on the ground in front of the band in a supine position [chest up]
- bend your knees and place both feet [mid foot/heel pressed into the band(s)] up on the band and press down
- push your high back into the ground. 

Execution: 
- drive your feet into the band and raise your hips in a glute bridge motion. 
- keep your mid/high back pressed into the ground as your hips extend. 
- contract your glutes when hips are fully extended. 
- control the ‘chaos’ of the band as you lower your hips to the ground again. 
- keep control of the movement by moving slowly and keeping tension on the glutes throughout.

Chaos Glute Bridge

Rep Range: 8-10R 
Tempo: 3 second eccentric
Modification: single dumbbell Romanian deadlift 

Set Up: 
- set up on the hyperextension machine so the pad is ~2” below your hips. [pivot point is the glutes]
- allow your torso to hang down, towards the ground. 
- tuck your chin and push your mid back through your scap to create a rounded upper back- hold this position [this will help you favor the glutes] 
- grip a single dumbbell in both hands, pull the dumbbell to your chest and pin your elbows by your sides to hold it in place. 

Execution: 
- begin with chest facing the ground. 
- pull from your glutes as you raise your torso
- lift your torso until you reach a full contraction in the glutes  [do not let the back hyperextend past the glutes] 
- contract your glutes
- lower with control using a 3 second eccentric

Weighted Glute Focused Hyperextension

Compound Set

Rep Range: 8-10R total 
Tempo: steady 
Modification: standing step ups with goblet hold 

Set Up: 
- grip a single dumbbell with a goblet hold at your chest
- get down onto the ground in a high kneeling position 
- keep your chest upright and spine neutral 

Execution: 
- step one foot forward and plant it on the ground
- drive through your front foot  
- press up through both legs as you step the back foot up to meet the front
- end in the standing position with dumbbell at your chest. 
- contract your quads
- step each leg back down one at a time and return to the high kneeling position 
- alternate which leg you step with each rep. 
- keep chest upright as you step forward and press up.

Goblet Kneeling Step Up

Rep Range: 6-8R each side 
Tempo: 3 second eccentric 
Modification: unilaterally weight dumbbell split squat

Set Up: 
- attach a handle to one side of the cable
- position the cable low
- grip the handle with one hand
- facing the cable and step back 3-4 steps [far enough away so the cable doesn’t bottom out when you are in the bottom of your split squat] 
- get into a long split stance, position the opposite leg forward from the hand holding the cable. 
- extend your arm holding the cable forward and towards the direction of the cable. 
- keep your chest upright and hips square, forward. 

Execution: 
- keep your back leg mostly straight as you bend the front knee and push it towards your toes
- use a 3 second eccentric to lower as far as you are able while keeping your entire front foot planted on the ground. [do not let the heel come up 
- sink into the depth at the bottom of the rep
- press down through the ground and extend your front leg as you press back and up into the start position 
- contract your quad [front leg]

Low Cable Split Squat

Rep Count: 10R 
Tempo: steady 
Modification: dumbbell weighted deficit calf raise

**every 10 seconds 

Set Up: 
- secure the barbell on your back in a back squat position. 
- activate the lats by pulling down on the bar and keeping your elbows under the bar- pin the bar in place. 
- step back onto a platform or plate [2-3” high] into a hip width stance 
- allow your heels to hang down, off of the plate- plant the balls of your feet on top of the platform or plate. 
- lock your hips in and squeeze your glutes to help you brace in this position. 

Execution: 
- keep your spine neutral as you press down through the balls of your feet and raise the heels to extend up onto your toes. 
- contract your calves. 
- lower the heels to the ground with control, keeping the balls of your feet glued to the platform/plate and continue reps.

Barbell Deficit Calf Raise

6/7 Quads, Calves, Light Glutes

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

Jennifer

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

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!!

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!!!

6/7 Quads, Calves, Light Glutes

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