Name: Playbook - Sam Sweeney - 7/23 Lower Body Hypertrophy [glutes, quads, hamstrings]
Uploaded: 2026-06-17T00:04:47.345Z
Duration: 60 min
Description: 7/23 Lower Body Hypertrophy [glutes, quads, hamstrings]

This was the best leg day I’ve had in a long time. I’ve had to modify so much for my low back and knee lately but this one I was able to do with little modification. I feel complete.

Cara

☠️😈 just over here trying to figure out how my poor legs are gonna pull off a 1 mile run tomorrow 🤔🤪

Dena

yangBAE

Betty

Erin

Those 15 rep squats thoooo 🥺🥺🥺🤣

Aileen Bernuy

Katie

Megan

Challenging. Loved the high rep back squats 🦵 🦵🦵🔥🔥🔥

Laura

Yasssss! Couple days late but I got it in! Smoking.

Victoria

Warit

Doubtful I’ll be able to walk correctly tomorrow 😂

Catherine

My legs haven’t recovered from the last leg day. Whoo!

Diana

Flavia

Kaylin

Kyasha

That 4x15 squats ☠️☠️☠️ i was sweating and panting so hard the entire workout. Whew

Great leg day! I actually really liked that tri-set, I'm probably the only one🤣

Emily

Cheri

Fitness transformation journey initiated!! Core has always been the weakest and this lower body WOD made me feel it in my lower back which means I have a long way to go to get core strong. Every single workout here targets something but still hits everything!!!! 😵‍💫 The burn blows but hard work never comes easy! THANK YOU!!! 🥵😌

Tini

Before joining Sweeney programming, I used to hate doing legs. It has now become my favorite part of the week.

Mike

Kody Young

Brianna

This is a sliding down the stairs on my a** the next day kind of leg day 😂

Breenna Davidson

Chloe

Colleen

Brenda

Stephanie

The hammies and extensions killed! Thank you :)

Haley Papineau

Awesome one today! I am really feeling this in my glutes!

Isabelle

Kelly Blair

Tara Drummond

Louise

Christina Ramos

Roxy

Tiffany

Wow that was so challenging. I’m dead ☠️

Taylor Pedmo

DeAnna

Great way to end the first week! Awesome leg day!

NATASHA

Legs on FIRE🔥 that triset had me WOBBLY

Anthony

Wow! Haven’t felt a leg day like that in awhile. It’ll be fun trying to walk the rest of the day!

Mary

Elianna

Better late then never! This one delivered!!

Jessica

Okay, that was fun 🤩!!! Loved that triset

Megan Laudick

Killer leg day- my legs were shaking on the leg extensions lol

Brooke

Porchia

There’s no leg day like a Sweeney Fitness leg day 🥵🔥🔥😍

Morgan

Viva

Rosa

[Challenge Week 1/Day 6]

Happy Saturday! 

Warm Up: foam roll, lower body warm up and activation routine from app, + 10 mins steady state cardio to warm up the CNS [optional]

Suggested Accessory Equipment: Large Loop Band

*Remember to track your primary movements (hip thrust and back squat) and iso hold movement (wall sit) starting today! 

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

Lower Body Hypertrophy [glutes, quads, hamstrings]: 

Compound Set: 
1. Hip Thrust: 4S/10-12R [*60 seconds rest]

2. Back Squat: 4S/12-15R [*60 seconds rest]

3. Weighted Iso Hold Wall Sit: 3S/30 seconds [*60 seconds rest] 

Superset: 
3A. Lying Hamstring Curls: 3S/20R, 15R, 10R
3B. Leg Extensions: 3S/20R, 15R, 10R

Triset: 
4A. Single Dumbbell Stationary Side Lunge: 4S/8-10R each side 
4B. Seated Abduction Machine [variation]: 4S/25R
4C. Feet Elevated Glute Bridge: 4S/1 minute [30 seconds reps/30 seconds iso hold at the top of the rep]

7/23 Training Day Overview

Rep Range: 10-12R 
Tempo: steady
Modification: dumbbell hip thrusts

*60 second rest 

*remember to track your reps/sets/weight each week so you will be able to refer back and track your progress from week to week. 

Set Up:
- sit on the ground next to a flat bench so your mid back is pressed into the side of the bench. 
- load a barbell with appropriate weight [rubber plates will allow you to roll the barbell over your legs]
- extend your legs out and roll the loaded barbell over your hips. 
- with the barbell in line with your hips, bend your knees and plant your feet firmly on the ground [tripod feet- connect the base of the big toe, little toe, and heel to the ground].
- scoot your feet so your heels are positioned under your knees
- grip the barbell just outside hip width on each side and press down against the bar to secure the bar to your hips. 
- contract your lats and keep a tight grip on the bar
- keep a neutral spine [tuck your pelvis and contract contract glutes]

Execution: 
- drive your feet through the ground, and extend your hips as you thrust the barbell up until your hips are fully extended. 
- your knees, hips, and torso should make a straight line at the top of the rep. 
- shins should be vertical at the top of the rep, knees in line with the ankles. 
- contract your glutes
- lower your hips until you feel a full stretch in your glutes.

Barbell Hip Thrust

Rep Range: 12-15R
Tempo: steady/quick
Modification: smith machine back squat or goblet squat or any squat machine [be consistent with what you choose]

*60 second rest 

*remember to track your reps/sets/weight each week so you will be able to refer back and track your progress from week to week. 

Set Up: 
- position the bar at an appropriate 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
- 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 feet through the floor and press up
- 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.

Barbell Back Squat

Time: 30 seconds
Tempo: iso hold 
Modification: no weight, do not slide down on the wall quite as far 

*be sure to record the amount of weight you use on this wall sit so you are able to refer back in the weeks to come. 

Set Up: 
- position yourself against a wall, back and hips pressed flat against the wall
- hold a plate with both hands and rest it on your quads
- bend your knees and sink down into a squat [lower to 90 degrees in your legs or just below]
- keep your shins vertical in this position, knees in line with your ankles

Execution: 
- press your back and hips into the wall, drive your feet through the ground, and hold this position for 30 seconds 
- think about pushing the floor away from you
- make sure you are picking appropriate weight and that it is challenging you for the entire 30 seconds

Weighted Iso Hold Wall Sit

Rep Range: 20R, 15R, 10R
Tempo: steady 
Modification: lying dumbbell 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 and pads in line with the backs of your ankles 

Execution: 
- flex your ankles and curl the weight up until pad reaches your hamstrings. 
- contract your hamstrings at the top 
- lower the weight with control until your legs are fully extended.
- keep hips glued to the pad

Lying Hamstring Curls

Rep Range: 20R, 15R, 10R
Tempo: steady 
Modification: dumbbell 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 your legs
- when you reach full extension contract your quads
- lower with control

Leg Extensions

Superset

Rep Range: 8-10R each side 
Tempo: steady 
Modification: no weight.

Set Up: 
- grip one dumbbell with both hands
- get into a wide stance, feet outside your hips, toes pointing forward or slightly out
- extend your arms down so the dumbbell is hanging between your legs
- keep your feet firmly planted on the ground

Execution: 
- shift to one side and bend your knee and push your hips back
- bend your torso forward slightly and lower the dumbbell towards the ground
- lower until you reach a 90 degree bend in the working leg
- other leg should be fully or mostly extended on the other side 
- push down and away as you press yourself back up and to the center
- stay on one side before moving to the other side. 
- keep your head, neck, spine neutral throughout each rep.

Single Dumbbell Stationary Side Lunge

Rep Range: 25R
Tempo: steady
Modification: banded abductions, or glute Hyperextensions

Set Up: 
- position yourself on the abduction machine so your butt is forward on the bench and your torso is slightly leaned back into the bench
*there should be space between your low back and the back of the bench
- push your mid into the back pad and tuck your chin
- pull yourself into the seat using the handles or bottom of the seat. 
- tuck your pelvis up and squeeze your glutes- keep tension on your glutes

Execution: 
- drive your heels down into the pegs as you push the knees away
- contract your glutes/glute med at the top of the rep. 
- lower with control
- rom will be short in this position, focus on the glutes controlling the movement.

Seated Abduction Machine [variation]

Time: 1 minute [*30 seconds reps, 30 seconds iso hold at the top of the rep] 
Tempo: steady. 
Modification: feet on the ground.

Set Up: 
- lie in a supine position on the ground in front of a flat bench
- bend your knees at 90 degrees and position your feet up on the bench [or platform]
- point your toes slightly out

Execution: 
- drive your heels down through the top of the bench [or push the heels into the edge of the bench] 
- bridge your hips up until you reach full extension
- contract your glutes
- lower your hips back to the ground with control 
- continue reps for 30 seconds with a steady pace
- hold for another 30 seconds in the bridged position, keep tension on your glutes the entire time
- keep your knees from caving in, think about externally rotating your knees as you bridge

Feet Elevated Glute Bridge

Triset

7/23 Lower Body Hypertrophy [glutes, quads, hamstrings]

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

Jennifer

6/16 Quads, Glutes

Audry

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

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

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!!!

7/23 Lower Body Hypertrophy [glutes, quads, hamstrings]

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