Name: Playbook - Sam Sweeney - 6/8 Quads, Calves
Uploaded: 2026-06-17T00:04:45.859Z
Duration: 65 min
Description: 6/8 Quads, Calves

Weekend warrior workouts just hit different! 🥵🫶🤙

Kody Young

Still sore from hamstrings 2 days ago. 🔥🔥🔥workout

Victoria

Legs on fire 🔥🔥🔥 so freaking happy with my squat progression 😭 the Anderson squats definitely helped!

Only took me two attempts to finish this one but it was worth the struggle

Jess

Amie

Great legs workout! It did 🔥 the most during the holds.

Dominique

Squat central up in here 🔥🔥🔥 so much quad isolation and calf love, this one had my heart ❤️ will be saving to do again 🥰

Megan

yangBAE

I was not wanting to go to the gym today but I’m soooo glad it did!

Lauren

Sweeney leg days NEVER disappoint! 🥵🥵🥵🥵

Audry

Tish

Everything about this leg day felt amazing!! Squats are feeling awesome!!! Can’t wait to see where they end up at the end of this split.

DeAnna

Allie

Betty

Amazing workout! 
My calves are shaking 😅!!!!

Annie Allard

Carly

Rachael Milbrook

Love the leg days this split! The programming feels so well-rounded and intentional. ❤️ 💪🏽

Safia

Kimmy

Katie

Alicia Heier

Kelsey

Great, fewer exercises but was able to go hard

Lindsy

Kelly

April

Janelle

Mia Arrowsmith

Made it short today.. still sweatin buckets

Lacey

Love love love!!  High reps, slow movements, iso holds!!!

Shelby

Nyakeh

Hello QUADs….Don’t think I will be doing a lot of walking at HS graduation tomorrow 😂💯🙌🏻 love 2x a week legs, feel like I push so much harder because I’m recovered from the last one!

chelsea

Regina

Zenkarenka

Maria Zenz

Another fantastic leg day! Thank you, Sam 🙏

Rachel Ratvasky

Tasha

Porchia

Megan Laudick

Happy Thursday!

Week 3 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. Narrow Stance Hack 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. Seated Calf Raise: 4S/8-12R total [4-6R w/ 3 second slow eccentric + 4-6R steady] 

Superset 
6a. Alternating Step Forward Lunge [short step]: 3S/30R, 20R, 10R 
6b. Standing Barbell Deficit Calf Raise: 3S/10-12R [2 second hold at the top, 2 second eccentric]

6/7 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: narrow stance smith machine squat, narrow stance barbell front squat 

Set Up: 
- position yourself in the hack squat machine
- push your traps into the pads of the machine
- plant your feet at the mid point of the platform, close stance- feet touching
- grip the platform with your feet, tripod foot
- squeeze your glutes, pull belly button to spine, and brace
- unlock the machine and pull the handles in towards your chest and down into your traps
- contract your lats and keep tension in your trunk 

Execution: 
- bend your knees and allow them to move towards your toes
- lower into a full rom squat
- drive your feet into the platform and extend your legs to press back up into the standing position 
- do not lock your knees at the top of the rep 
- reset and move into the next rep

Narrow Stance Hack Squat

Rep Range: 8-10R 
Tempo: 3 second hold at the top of each rep 
Modification: dumbbell/banded/cable 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

Leg Extension Machine

Rep Range: 8-12R total 
*4-6R w/ slow eccentric + 4-6R steady 
Tempo: 3 second eccentric on the first 4-6R, steady tempo on last 4-6R
Modification: sit on bench- rest a weight plate on your quads- use a small plate on the ground in front of you to elevate your toes for the deficit

Set Up: 
- sit on the edge of the calf raise seat
- adjust the knee pad so it is pressing into your quads
- position the balls of your feet on the platform, heels hanging off, toes pointing forward. 
- tuck your chin and grip the handles of the machine

Execution: 
- drive down through the balls of your feet and lift your heels off the ground
- when your heels are raised as high as they can be, contract your calves
- lower your heels with control until your calves are in the fully stretched position again

Seated Calf Raise

Rep Count: 30R, 20R, 10R
Tempo: steady 
Modification: no weight 

Set Up: 
- grip a dumbbell in each hand, hold them down by your sides
- contract your lats to keep your dumbbells pinned by your sides
- stand with feet together, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, and spine 

Execution: 
- lift one foot off the ground and take a short step forward
- plant your front foot on the ground
- bend your front knee and allow it to move towards your toes
- bend your back knee so it lines up with the heel of your front foot
- tap your back knee to the ground [if you are able or simply lower as far as you are able with control at least ~90 degrees]
- extend both legs as you push back through your front foot and step back so feet are together again 
- alternate stepping each foot forward, each rep

Alternating Step Forward Lunge [short step]

Rep Range: 10-12R 
Tempo: 2 second hold at the top, 2 second eccentric each rep 
Modification: dumbbell weight or standing calf raise machine

Set Up: 
- place a low platform or plate in the center of the barbell rack 
- load the bar with appropriate weight or use no weight 
- position the barbell on your high back, grip the bar tight, and contract your lats as you drive your elbows down to secure the bar to your back 
- squeeze your glutes, pull belly button to spine, and brace
- step away from the rack and elevate the balls of you feet on the plate
- allow your heels to hang off the plate and lightly rest on the ground
- keep your gaze focused on one point on the ground in front of you to help with stability 

Execution: 
- keep your legs straight [not locked out] and drive the balls of your feet into the plate
- lift your heels away from the ground 
- contract your calves and hold for 2 seconds
- use a 2 second eccentric to lower your heels to tap the ground again

Standing Deficit Barbell Calf Raise

Superset

6/8 Quads, Calves

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

Michelle 

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

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!

6/8 Quads, Calves

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