Name: Playbook - Sam Sweeney - 7/2 Glutes, Quads, Hamstrings
Uploaded: 2026-06-17T00:04:47.438Z
Duration: 65 min
Description: 7/2 Glutes, Quads, Hamstrings

Kody Young

Ana lopez

Challenging. Had to adapt a couple of things due to not having same equipment/machine. Love it so much 🧡

Viva

Loved this one! ❤️🏋🏼‍♀️thank you!!!‼️❤️🏋🏼‍♀️

Donalee

Jennifer

Chris

Flavia

Rough for first day back from vacation 😢 Happy to be back at it 💪💪

Laura

Warit

I love the compound format! (Though I only did 3 rounds of each instead of 4).

Marisol

I was feeling really off all day, but half way through this workout, I was sooo in the zone, and now I feel amazing! I seriously look forward to these workouts every day 💓

Megan

This was a great workout for having 4 days off the gym 💕 feeling myself again and my legs 🦵 💕

Ashley Marie Garcia

I'm proud of my progress on BB bulgarian split squats since we started 👌

Heather

Haley

Caitlin

Oh those dumbbell frog thrust 🥵😰🔥🍑 great workout nonetheless 💁🏻‍♀️

Judith Harris

Michelle 

Lucy

That last set had my legs shaking 😆🔥🙌🏻

Kelsey

Holy smokes 🥵 feel the burn in muscles I didn’t even know existed in my inner thighs 😅

Morgan

This work out hit hard and I loved every piece of it!!!

Kimberly

Another 10/10 Sweeney leg day. THANK YOU🔥🔥🔥

Audry

Killer leg day. Love all the movements! 🦵 🍑 🔥

Leslie

Gloria

Sidney

Lacey

Loved this leg workout!!! 🏋️‍♀️🏋️‍♀️

Audi

Stephanie

Kimmy

Nothing better than hittin’ them hammies 😩

Alli

Alexandra VanHook

Megan Laudick

Was able to modify and get it done at hotel fitness center!

Channing

Good pump booty for fourth 

#mericabooty

JulieAnn

I loved this leg workout. I've gone from hating leg days to really enjoying them and looking forward to lifting legs. Loved the sumo deadlifts and frog bridges at the end of this one!

Sara

Kelly

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. Goblet Squat: 4S/6-8R

Compound Set: 
2A. SSB Close Stance Squat [full ROM]: 4S/8-10R 
2B. Adductions: 4S/5R drop 15R [drop set, every set] 

Compound Set: 
3A. SSB Good Mornings: 4S/6-8R 
3B. Lying Hamstring Curls: 4S/5R drop 10-12R

Compound Set: 
4A. Kettlebell Sumo Deadlifts: 4S/10-12R
4B. Frog Thrusts: 4S/10R drop 20R [bodyweight drop set, every set]

7/2 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: 8-10R
Tempo: steady 
Modification: dumbbells at sides- cyclist squat. 

*if you do not have access to the safety squat bar feel free to use a standard barbell in a back loaded position. 

Set Up: 
- set the safety bar on that rack just below shoulder height. 
- grip the handles of the bar with each hand and pull yourself under the bar
- position the pad of the bar on your high traps [careful of the positioning. There should be little to no strain on your neck] 
- squeeze your elbows in close by your sides and pull the bar into your high back  
- contract your lats and secure the bar to your back. 
- step each foot under the bar and keep a neutral spine as you un rack the bar 
- step back away from the bar ~3 steps. 
- take a close stance, inside hip width. 
- plant your feet on the ground and grip the ground with tripod feet. 
- drive your ribs down and brace

Execution: 
- hinge at your hips and bend your knees as you lower into a full range of motion squat 
*full ROM squats will look different for each person, especially in a close stance. Make sure you are able to hit at least 90 degrees [ideally below 90].
- as you lower allow your knees to move towards your toes, get your hips as low as you are able. 
- when you reach the bottom of your squat drive your feet through the ground and extend your legss
- press yourself back up and into the start position. 
- keep your chest facing forward and torso upright throughout each rep.
- knees should follow the direction of your toes.

SSB Close Stance Squat [full ROM]

Rep Range: 5R drop 15R 
*drop the weight by 20-50% on your drop set
Tempo: steady 
Modification: copenhagen adductions [10-15R each side] 

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

Rep Range: 6-8R
Tempo: steady 
Modification: banded good mornings. 

*if you do not have access to a safety squat bar feel free to use a standard barbell in a back racked position.

Set Up: 
- set the SSB on the rack just below shoulder height. 
- grip the handles with each hand and pull yourself under the bar. 
- lift your elbows slightly and allow the pad of the bar to sit on your mid back
- pin your elbows forward and contract your lats to keep the bar in place. 
- un rack the bar and step away from the rack 3-5 steps. 
- get into a wide stance [hip width or wider] 
- grip the ground with your toes [tripod feet] 
- drive your ribs down and brace

Execution: 
- keep your legs as straight as you are able and hinge at your hips
- lower your chest towards the ground
- push your hips as far back as they will travel with straight legs, stretch the hamstrings
- lower until your chest is facing the ground [or as far as you are able to with control] 
- drive your hips in and raise your chest back to the upright position. 
- contract your hamstrings and glutes. 
- keep a neutral spine throughout 
*if you feel strain in your low back you are likely lowering your chest past the ROM of your hamstrings.
- keep your elbows forward.

SSB Good Mornings

Rep Range: 5R drop 10-12R 
*drop the weight by 20-50% on your drop set
Tempo: steady 
Modification: floor dumbbell lying hamstring curls 

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.

Machine Lying Hamstring Curls

Rep Range: 10-12R
Tempo: steady 
Modification: dumbbell sumo deadlift

Set Up: 
- grip a kettlebell in each hand, neutral grip [palms facing in] 
- get into a sumo stance, wider than hip width- toes pointing slightly out
- pin your scapula down and contract your lats to keep the kettlebells close to your body

Execution: 
- push your hips back and bend your knees as you lower the kettlebells towards the ground
- tap the kettlebells on the ground at the bottom of the rep 
- shins should be vertical at the bottom of the rep, knees in line with your toes 
- drive your hips in and press up as you lift your chest
- return to the upright position and contract your glutes.

Kettlebell Sumo Deadlifts

Rep Range: 10R drop 20R 
*drop to bodyweight on your drop set
Tempo: steady 
Modification: standard glute bridge. 

Set Up: 
- lie on the ground in a supine position [chest up] 
- bend your legs and push the bottoms of your feet together, knees should be spread wide
- position a dumbbell on your hips and use your hands to lightly hold it in place. 

Execution: 
- drive the bottoms of your feet together as you raise your hips off the ground
- extend your hips up as far as you are able [full extension at the top of the rep] and contract your glutes at the top
- lower your hips back to the ground with control

Dumbbell Frog Thrusts

7/2 Glutes, Quads, Hamstrings

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

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

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

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!

7/2 Glutes, Quads, Hamstrings

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