Name: Playbook - Sam Sweeney - 8/10 Quads, Chest
Uploaded: 2024-03-04T17:09:28.175Z
Duration: 70 min
Description: 8/10 Quads, Chest

I’m getting so much stronger and I could cry

Brittany

I'm always drowning in sweat during the first superset 😂☠️

I was hesitant doing this today. So happy I did. Felt so strong

Kathryn Whitten

Leg extensions +cross body press =absolute pump of champions 💪

Megan

More compound movements pls especially on leg day

Elodie

DeAnna

Tiffany

Me gusta mucho cada movimiento me reta y termino sintiéndome muy bien 👍

Massiel

Janelle

Libby

i wasn’t crazy about the unilateral work at first, but lemme tell u… i used to have such a hard time hinging without back pain and this split has helped tremendously w stability. my left side shifts around a bunch but posture is coming together n glutes are starting to kick in the way they should. thank u ❤️

Nadia

Love that I have been able to modify these Thursday workouts to do it in my garage gym. Modifications still hitting hard 🔥

Amie

Kimmy

Crazy ending! Got through it though!!!🏋🏻‍♂️💪🏻

Donalee

Mia Arrowsmith

Those cable leg extensions are always so sneaky! Excellent way to activate the quads (and everything else), though 🔥

Rachel

Weee! PR’d with 70lbs on Bulgarians! Knew I had to bring it for the last week of the micro cycle! 😤 🔥 💪🏽

Safia

Alicia Heier

Workout I needed after a stressful day at work. Quads feel amazing 🔥

Deja

Had to modify a bit with the ankle… loved that last superset though . My jam! 🔥

Alli

April

Marla Sagatelian

Jennifer

Olivia

Steven

Danita

Maria Zenz

Brandi

Paula

I’ve never been a big fan of quad or chest day, but put them together and suddenly it’s great 😂

Mary

Kristie

Tasha

Awesome workout this morning!! Great sets! 💪🏻💪🏻

Stephanie

Becky

Fourth day in a row where I’m DRENCHED🔥🥵🫠🫡 those cable leg extensions were sneaky!!

Rachael Milbrook

Happy Thursday! 

Week 4 of 12 week split 
*12 weeks broken into 4 week micro cycles* 

Goal of micro cycle 1: weeks 1-4: Unilateral training focus, hypertrophy and endurance rep ranges. Working on any weaknesses in movement and symmetry within the musculature of the body. Laying a solid foundation for movement and strength gains. 

*our primary movements will progress/change each micro cycle. It will be helpful to track your weight/reps over each micro cycle, each week.*

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]

Tap the ‘start now’ button to find the training day overview.

Anterior Chain: Quads, Chest

Pre Training Warm Up and Mobility: 
*Choose one or combine multiple routines from the “Warm up and Activation” bubble in the app to prep you appropriately for the training day. Focus on what you need to in order to be ready to train. 

Strength Training: 

1a. Primary: Bulgarian Split Squat: 4S/10-12R each side
1b. Primary: Single Arm Flat Bench Chest Press: 4S/10-12R each side 
*90 seconds rest*

2a. Single Leg Lateral Step Down: 3S/15R, 12R, 10R each side
2b. Single Arm Half Kneel Pronated Cable Fly: 3S/15R, 12R, 10R each side 
*75 seconds rest*

3a. Single Leg Cable Leg Extensions: 2S/12-15R each side
3b. Single Arm Incline Bench Cross Body Press: 2S/10-12R each side
*60 seconds rest*

4a. Barbell Heels Elevated Front Squat: 5S/10R 
4b. Barbell Floor Press: 5S/10R 
*60 seconds rest between sets*

8/10 Training Day Overview

Rep Range: 10-12R each side
Tempo; steady 
Modification: no weight, assisted by gripping a rack or wall next to you

*to make this more quad dominant, keep your torso more upright and take a shorter step forward to allow for more knee flexion as you lower [more ankle flexion] 

Set Up: 
- use a bench or bss stand and position it behind you
- grip a dumbbell in one hand, neutral grip, and hold it down in front of your torso on one side
- take 1 step forward away from the bench or bss stand, plant your foot on the ground- grip the ground with your front foot
*front foot is opposite from the dumbbell*
- squeeze your glutes, pull belly button to spine, and brace
- bend your other leg [on the same side as the dumbbell] and hook your ankle on the bench or bss stand behind you
- drive your ribs down, keep an upright torso and neutral head, neck, spine
- keep your shoulders back and pin the dumbbell in place

Execution: 
- push your hips back slightly, bend your knee and allow it to move towards your toes
- lower into a split squat position [hip crease at or slightly below your knee] 
- drive your foot through the ground, extend your leg, and press yourself back up into the start position 
- contract your quad [glutes and hamstrings will hold tension of course as well] 
- keep your torso upright, chest facing forward

Primary: Bulgarian Split Squat

Rep Range: 10-12R each side
Tempo: steady 

Set Up: 
- grip a dumbbell in one hand
- sit on the end of the flat bench, plant your feet on the ground 
- use your other hand to assist you in lifting the dumbbell over your chest as you lie back in a supine position 
- grip the ground with your feet, squeeze your glutes, pull belly button to spine, and brace 

Execution: 
- tuck your pinky forward
- bend your arm and tuck it slightly so your elbow travels at ~45 degrees from your torso 
- lower the dumbbell to a 90 degree bend in your arm or just below 
- extend your arm and press the dumbbell up and over your chest again
- contract your pec

Primary: Single Arm Flat Bench Chest Press

Superset

Rep Count: 15R, 12R, 10R each side
Tempo: steady 
Modification: lower the step, no weight

Set Up: 
- stack plates or use a platform lower than knee height 
- grip a dumbbell in each hand
- step one foot on top of the platform, position your foot to one side so your other leg can hang off of the platform 
- squeeze your glutes, pull belly button to spine, and brace
- contract your lats and pin your arms to your sides

Execution: 
- push your hips back, bend your knee and allow it to move towards your toes
- keep your other leg extended, lower your foot to the ground beside you
- touch your foot to the ground, toes in line with the heel of your top foot 
- drive your top foot through the platform
- extend your leg and press yourself back up into the start position 
- bring your back leg forward at the top of the rep, keep it extended

-

Single Leg Lateral Step Down

Rep Count: 15R, 12R, 10R each side
Tempo: steady 
Modification: incline bench pronated grip dumbbell low fly

Set Up: 
- use no attachment and position one side of the cable low 
- step in front of the cable, facing 90 degrees from the cable 
- grip the knob of the cable with the hand closest, pronated grip 
- step away from the cable 2-3 steps 
- get down into a half kneel position, knee closest to the cable down, outside leg bent with foot planted on the ground 
- drive your hips in, squeeze your glutes, pull belly button to spine 
- keep a tall, upright torso 
- extend your arm holding the cable out to your side towards the cable, pin a slight bend in your arm 

Execution: 
- keep the slight bend in your arm and pull the cable straight forward 
- when your hand is in line with the center of your chest, contract your pec
- release the cable with control until your arm is positioned out to your side again 
- keep the cable in line with or slightly below your shoulder

Single Arm Half Kneel Pronated Grip Cable Fly

Rep Range: 12-15R each side
Tempo: steady
Modification: banded or machine single leg extension

Set Up: 
- use an ankle or single arm attachment on one side of the cable and position it low 
- step in front of the cable, facing away 
- bend down and position the attachment around one ankle 
- step away from the cable 3-4 steps 
- squeeze your glutes, pull belly button to spine, and brace
*position a bench or use the other side of the cable to grip onto lightly for stabilization and support. Hang on lightly with the hand opposite from your working side
- lift your leg connected to the cable and bend it at 90 degrees so your knee is in line with your hip 
- keep your torso upright and head, neck, spine neutral 

Execution: 
-  pull the cable forward and extend your leg straight out
- when your toes are in line with your knee, leg fully extended, contract your quad
- keep your knee pinned high and bend your leg again as you lower the cable with control 
- do not let your knee drop as you extend
- keep a tight brace in your core

Single Leg Cable Leg Extensions

Rep Range: 10-12R each side
Tempo: steady 

Set Up: 
- position the bench at 70-80 degrees
- grip a dumbbell in one hand, supinated grip 
- sit on the bench, plant your feet on the ground 
- press your mid back into the bench 
- squeeze your glutes, pull belly button to spine, and brace
- pin a bend in your arm and position your arm out to your side ~45 degrees from your torso

Execution: 
- extend your arm and press the dumbbell up and across your chest
- contract your pec
- bend your arm and lower the dumbbell out to your side again with control 
- keep a supinated grip on the dumbbell 
- use appropriate weight so you can feel the contraction in your pec

Single Arm Incline Bench Cross Body Press

Rep Count: 10R
Tempo: steady 
Modification: heels elevated goblet squat

*You may choose to use a “catch grip” [a clean grip] or a crossed armed grip on your front squats [you may also use straps to hold the barbell in place in you lack wrist mobility/strength**]

Set Up: 
- place a wedge or small plates on the ground behind your rack 
- position the barbell on the rack so it is slightly below shoulder height
- grip the barbell just outside of shoulder width [thumbs wrapped over the bar] and connect the barbell to your front delts, high chest [below your collarbone]
- rotate your elbows up until palms are facing up and elbows are pointing forward
- pin your arms here to create a stable shelf for the bar to rest on. 
- tuck your chin and pull the bar into your high chest/neck, this will help secure the barbell in place. 
- stand and lift the barbell off the rack and step back ~3 steps, elevate your heels on the wedge 
- take a hip width or just outside of hip width stance, toes forward or just slightly out [this will depend on your personal body mechanics and mobility]. 
- use a tripod foot [cement the base of big toes, little toes, and heel to the ground]

Execution: 
- push your hips back and bend knees as you lower into a squat position [90 degrees or below]. 
- once in a full squat, drive your feet through the ground and stay upright as you press up into a standing position. 
- exhale at the top of the rep and reset your brace each time. 
- knees should stay in line with the toes and chest should stay upright throughout.

Barbell Heels Elevated Front Squat

Rep Count: 10R
Tempo: steady 
Modification: dumbbell floor press

Set Up: 
- rack the barbell low so you are able to reach and un rack while lying on the ground under the bar
- lie under the barbell in a supine position, barbell should be in line with your eyes/nose
- reach your arms to the bar and grip the barbell with a pronated grip, about a thumbs distance in from the knurling on each side
- keep your legs straight or bend your knees and plant your feet on the ground 
- depress your scapula and create a tight posterior chain 
- un rack the barbell and position it over your chest

Execution: 
- to begin, bend your elbows so they travel below your shoulders and at a 45 degree angle from your torso 
- use a 3 second eccentric to lower the barbell towards your chest until your triceps tap the floor
- extend your arms and press the barbell back up and over the chest
- contract your chest
- keep knuckles facing up and wrists straight throughout

Barbell Floor Press

8/10 Quads, Chest

4/27 Full Body or Optional Rest Day

Ashlee

Jody

Lorena

4/26 Shoulders, Biceps, Triceps

Would love to have more double sets or sets to do during waiting times to capitalize on the time :)

Olga

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Audry

Brianda

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

Emily

4/20 Full Body or Optional Rest Day

Yanely

Landmine press following tricep push downs is evil genius 😈

Meghan

Literally cannot love this sequence enough. Upper body, core, still shaking from my leg workout….this is perfection 🫡

Katherine Maestas

4/19 Shoulders, Biceps, Triceps

Fucking KILLER on the quads!!! Skipped the walking lunges cause I don’t like them but everything else was chef’s kiss

Delilah

Absolutely LOVED the focus on stability today. Hands down one of my favorite workouts of this entire split so far, and this has been my overall favorite split so far!!

Serena

4/18 Quads and Glutes

Lamia

Ruben Dorado

Combined this with shoulders this week and I think I'm about to explode cause the pump is real 😂😂

4/17 Chest and Triceps

Kody Young

Who says you can’t get a good workout from home?! Killed it Sam!

Christina

Claire

4/16 Back and Biceps

Kerri

When you leave the gym with your calves and hammies feeling on-fire and invigorated, but also like noodles 😅 Such a beastmode workout, especially with those Nordic curls ❤️‍🔥❤️‍🔥

PR alert! 🚨 175 X 3 🤩 My best ever back squat! Sam & Noel are the bomb dot com!

4/15 Glutes and Hamstrings

This was so great and explosive omg 🥵🥵🥵🥵

Omayma

feeling incredible 😆 Thank you so much 🙏

4/13 Full Body or Optional Rest Day

4/12 Shoulders, Biceps, Triceps

4/11 Quads and Glutes

Had one of my best days so far on flat bench press! Not high numbers but the weights moved like butter. Sweeney fitness programming is amazing!

Arms were shaking by the end 😄 great workout!

4/10 Chest and Triceps

Building wings to fly away 🦇 🪽 💪

Rear delts are feeling ON TOP OF THE WORLD right now 💪😍

4/9 Back and Biceps

Jamie

Firaaaaaaaaaaaa 🔥 🔥 a hard one! Liked it!

Karolane

4/8 Glutes and Hamstrings

Rowena

So happy with how much my coordination is improving with the single arm/leg snatch!

Katie

4/6 Full Body or Optional Rest Day

Such great stability and control today 💪

4/5 Shoulders, Biceps, Triceps

Alexis

4/4 Quads and Glutes

Diana

Grateful for incredible daily training!! Loved it & thank you 🧡

Jemme

4/3 Chest and Triceps

Every week, those 6 sets with 30 seconds rest leave me thinking I won’t finish all 6 sets. Always do though. Love them.

Did not sleep well and wasn't feeling it but still made it and pushed through today 🔥

Bent over dumbbell rows moving like butter! 🔥 💪

4/2 Back and Biceps

Tolivers

The modifications really come in clutch in a busy gym!

4/1 Glutes and Hamstrings

Thank you for incredible fullbody session!

3/30 Full Body or Optional Rest Day

Natalie

3 overhead exercises back to back about ended me 😅

First workout back after tummy bug illness. Felt good to move

jackie

3/29 Shoulders, Biceps, Triceps

I got cocky with those sissys and it put me in my place 😤

Daisy

That moment when you think you’re done and then see 3 sets of Spanish dropset 😂 💀 Quads are cooked 🍗 🔥

3/28 Quads and Glutes

I was reminded how much weaker my right arm/chest is today 😂

3/27 Chest and Triceps

Micaela

Seriously that was so freaking epic! 🦇

3/26 Back and Biceps

Jessie

3/25 Glutes and Hamstrings

Mariia

3/23 Full Body or Optional Rest Day

My first day back from 6 weeks off! I missed this 😜 it was a rough mental start, but such a good first day lift

First gym workout in forever and it was the pump I needed!

Hannah Ricci

3/22 Shoulders, Biceps, Triceps

Wow! All the variations! Such a great workout! ❤️🔥

Laura

3/21 Quads and Glutes

I hope all of her lifts continue to be this 🔥🦾 My arms are on fire!!

30 Reps is too much of anything!  Whewwww! 🔥

Michelle Zabin

3/20 Chest and Triceps

What a perfect bday workout 💗 back and biceps feeling PUMPED!! Talk about starting my 30s right (And strong AF 😉)

3/19 Back and Biceps

Those quadruped cable kickbacks were fun!

I felt an amazing pump with the sumo 🔥 a great workout!

3/18 Glutes and Hamstrings

Deadlift strength and form getting better and better by the week 🤩

3/16 Full Body or Optional Rest Day

Hard to walk between shoulder sets because my glutes and quads are epically wrecked.  Well done!

Caryn

35 weeks prego and still getting it done with lighter weight and modification when needed ❤️

8/10 Quads, Chest

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