Name: Playbook - Sam Sweeney - 7/30 Lower Body Hypertrophy [glutes, quads, hamstrings]
Uploaded: 2026-06-17T00:04:47.316Z
Duration: 60 min
Description: 7/30 Lower Body Hypertrophy [glutes, quads, hamstrings]

Melissa

Scaled it back a little today, but the movement was much needed.

Cara

Vaishnavi

Wendy

Love the variations and combo of strength/hypertrophy 😍

Caitlin

Hey Sam awesome work out! Love following your stuff! Question do you up your weights during your 2nd 3rd and 4th sets? Or do you typically keep them the same? Thank you!

My 🍑 is crying. Gong to be stretching all day tomorrow!!

Alicia

Wowza! These hypertrophy workouts are no joke! LOVE

Taylor Willman

Jennifer

yangBAE

Damn that was a kick ass work out - thank you!!

Nicole

Antonae

🥵🥵🥵. First workout back after a week off.  Way to kick off the week!

Stephanie

Sean

😅 the sweat !!!! 
Loved that 🦵🏼 day !!!!

Annie Allard

Becky

Jessica

There will be no walking after that leg day 🥵🤮

Morgan

Holly

Natasha

Underestimated the monster walk cause damn 🔥🔥🔥

Meghan

one of the hardest leg days I’ve done in a while holy

Sabrina Aldrete

Erin

Ashley

That triset was 🔥. One of my favorite leg days so far!

Katie

Wow wow wow!! Was able to go heavier than I ever have on RDLs, and those monster walks had these outer hips feeling FIERCE ❤️‍🔥❤️‍🔥❤️‍🔥

Megan

I've been away at family wedding the past 4 days and only able to train today!!! But got on ok 👍

Louise

Saving this one, crazy good leg day 🥵🔥

Annie Jo 

Tweaked my back a little by being lazy on the squats, but I powered through and got it done #IceBath

Mike

Amanda Smith

Flavia

Okay that was definitely more tears than sweat 😂🥲

Cass

I thought week 1's leg day was the hardest ever. 😅 So happy to have workouts continue to kick my butt. Am I crying or is that sweat everywhere

Killer afternoon leg day before work!! ☠️

Kody Young

Lindsey

Holy moly this was almost more of a mental than a physical challenge! Keeping my head in the game through the last triset was difficult but so rewarding to finish!!

Isabelle

Tara Drummond

Can’t describe the confidence that comes with completing a workout like this one. :-) Thank you!!!

Christine

Jenn

Armand

Kathryn Whitten

This made me question my sanity, 😅😅😅

Mia Arrowsmith

Mandy Oliekan LeBarron

Yout programming is so well thought out. Thank you.

Robin

Love love loved this one. Shakin by the end in the best way 🫠

Audry

Tonka

[Challenge Week 2/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]

*Remember to track your primary movements [hip thrust and back squat] and iso hold movement [goblet squat iso hold] starting today! 

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

Lower Body Hypertrophy [glutes, quads, hamstrings]: 

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

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

3. Goblet Squat Iso Hold: 3S/30 seconds 

Superset: 
4A. Dumbbell Weighted Spanish Squat:  3S/20R, 15R. 10R 
4B. Barbell Romanian Deadlift: 3S/20R, 15R, 10R 

Triset: 
5A. Landmine Side to Side Lateral Lunge: 4S/10-12R total 
5B. Dead Stop/Reset Kettlebell Swings: 4S/15R
5C. Banded Monster Walk: 4S/30 Steps total [15 step forward- 15 step backward]

7/30 Training Day Overview

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

*60 second rest 

*check back to your numbers from week 1 to know your starting weight. 

*be sure to track your weight, reps, sets so you are able to refer back to this each 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.

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 

*check back to your numbers from week 1 to know your starting weight. 

*be sure to track your weight, reps, sets so you are able to refer back to this each 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: hold 

*be sure to track your weight, sets so you are able to refer back

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: 
- hinge at your hips, bend your knees and allow them to move towards your toes as you lower into a full squat. 
- lower to 90 degrees [keep tension on your legs
- drive your feet through the ground and hold this position 
- keep your chest upright and facing forward
- keep your spine neutral

Goblet Squat Iso Hold

Rep Count: 20R, 15R, 10R
Tempo: steady

Set Up: 
- use a large loop band and loop it around a rack or sturdy pole. 
- face the rack and loop each end of the band around your legs so each side is secured behind your knees. 
- pick up a dumbbell in each hand, neutral grip
- contract your lats and keep the dumbbells pinned by your sides
- step back until you can feel the tension of the band actively pulling you forward
- take a stance just inside hip width

Execution: 
- keep a neutral spine and bend your knees as you allow the band to pull your knees forward, towards your toes
- lower into a full squat [90 degrees or below]
- drive your feet through the ground and press your knees back against the band as you extend your legs and stand
- contract your quads at the top of the rep 
- keep your chest upright and spine neutral throughout each rep
- your knees should follow the direction of your toes.

Dumbbell Weighted Spanish Squats

Rep Count: 20R, 15R, 10R
Tempo: steady

Set Up: 
- set up in a squat rack so that your barbell is positioned below the hips (at an appropriate level to lift off from)
- step into the rack, behind the bar
- grip the barbell with a double overhand or over/under grip (feel free to use straps or grips)
- depress your scapula, contract your lats and think about breaking the bar around your body
- lift the barbell off the rack
- take ~3 steps forward away from the rack
- plant your feet firmly on the ground in a hip width stance (tripod foot, toes should grip the ground)

Execution: 
- tuck your chin and keep a neutral spine as hinge at you hips 
- lower the barbell towards the ground as you push your hips back 
- when the bar passes your knees, use a soft bend in the knees
- keep the bar close to your body, and lower the bar to your knees/shin level. 
- think about externally rotating your knees as you drive your hips in and lift your torso to the standing position, chest facing forward

* make sure you are not lowering the bar too far down and pulling from your back. If you feel strain in your back you are likely lowering past your personal ROM.

Barbell Romanian Deadlift

Superset

Rep Range: 10-12R total 
Tempo: steady 
Modification goblet hold side to side lateral lunge

*if you do not have a landmine attachment, you could position one end of the barbell in the corner of a room. [pad the barbell with a towel or cloth to protect the wall

Set Up: 
- position one end of the barbell in the landmine attachment 
- step behind the free end of the barbell and load the barbell with appropriate weight
- get into a wider than hip width stance, toes pointing forward 
- pick up the end of the barbell and hold it at your chest
- tuck your elbows by your sides and keep your torso upright

Execution: 
- shift to one side and push your hips back as you bend the knee on the same side
- keep the other leg extended completely  as you lower to one side
- lower on one side to a 90 degree bend in the leg or just below 
- drive your foot through the ground and extend your leg as you return to the center position 
- shift to the other side, repeating this motion
- lean into the end of the barbell and keep your chest upright
- keep your knees in line with your toes as you move through each rep.

Landmine Side to Side Lateral Lunge

Rep Count: 15R 
Tempo: steady 
Modification: kettlebell or dumbbell swings 

Set Up:
- begin with the kettlebell centered in front of you. Far enough away so your arms can be fully extended forward when gripping the KB.
- get into a wide stance, toes forward or slightly outward 
- keep a neutral spine as you push your hips back and reach forward to grip the handle of the kettlebell with both hands
- depress your scapula to activate and keep control of your swing through your lats.

Execution: 
- keep your arms stiff as you pull and swing the kettlebell between your legs
- thrust the hips in and use the momentum from your hips to swing the kettlebell forward and up until it reaches chest/shoulder height
- reverse the motion by controlling the swing back between your legs and then extend your arms forward until the kettlebell taps the floor in front of you. 
- move immediately into the next rep.

Dead Stop/Reset Kettlebell Swings

Rep Count: 30 Steps total [15 forward, 15 backwards]
Tempo: power
Modification: X band walk, or no band and weight with dumbbell or plate [goblet hold]

Set Up: 
- position a glute loop band just above your knees
- hinge at your hips and bend your knees just slightly 
- pin your arms behind your head or out in front
- plant your feet on the ground and keep your knees in line with your toes

Execution: 
- step one foot forward and out just slight at a 45 degree angle 
- step the back foot forward, bringing it towards the other foot and then out at a 45 degree angle forward
- step 15 steps forward before reversing the movement and taking 15 step backwards
- keep your spine neutral and chest upright throughout
- keep tension in your glutes

Monster Walk

Triset

7/30 Lower Body Hypertrophy [glutes, quads, hamstrings]

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

Porchia

6/16 Quads, Glutes

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

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)

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!!!

7/30 Lower Body Hypertrophy [glutes, quads, hamstrings]

Community

More workouts from Sam Sweeney