Name: Playbook - Sam Sweeney - 8/3 Quads, Chest
Uploaded: 2024-03-04T17:09:28.153Z
Duration: 70 min
Description: 8/3 Quads, Chest

Wish I could get more quad out of the banded knee extensions…I feel more the pressure the band puts on the back of my knee.🤷‍♀️

Carmen

Had to cut the finisher short, dealing with a back muscle strain but the QUAD pump was so real.

Brittany

Heather

I really like this new split- I’d love it if you made it available as a 12 week program on your app space. Had to miss 10 days to move kids to college and into a new job with no where to train. Would love to be able to commit again fully from start to finish!

Janna

Jessica

Chrystal Stutesman

Carson

I’ve missed single leg box squats! Great workout!

Megan

I was able to modify this into a home workout 💪🏽 🙌🏽 ❤️

Samantha

Sarah

Courtney

Taylor

Jemme

Tianna

Lisa

Kasey Hoopes

Loved that I could pretty much stay in one place for the entire workout, especially during SS.💕🔥

Ashley

Jordan

It’s a great Workout.  I am barely getting back into it and was unable to complete it!

Joanne Arnold

Steven

Megan Laudick

These quad and chest days are my second favorite after the full body Wednesdays! Needless to say, those two workouts help me get over that midweek hump!

Safia

Feeling like a quad mammi with these quad days! And my chest whooo wee those Sven presses have to be a fav!

DeAnna

Loved that I could crush this workout in my garage gym

Amie

Deja

It was awesome I really enjoyed the split the combo worked so well together xx

Alicia Heier

Banded leg extensions threw me for a loop lol but otherwise; drenched again! Thanks Sam!

Carrie

Sarah Arnett

April

Kelly

Maria Zenz

Olivia

Those single leg box squats and then the single leg extension… pretty sure tomorrow will be interesting….

Alli

Tiffany

Kimmy

As always a- a very humbling experience 😂

Kayla

I said bad words but this is still my favorite split to date! 🙌🏼🙌🏼🙌🏼

Nicole

Sooo good!  Move of the day, banded knee things!!! Wow!!

Those single leg box squats were challenging. I hope we get them again 🤭. Thank you 🙏🏼

Lorena

Porchia

Nice going with this one! 🔥🙌🏼❤️

Mia Arrowsmith

Audry

Paula

Tasha

Boy, do those single-leg box squats make me feel yesterday's full-body day 😅😅😅😅

Rachel

Happy Thursday! 

Week 3 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 Box Squat: 3S/10-12R each side
2b. Single Arm Unsupported Neutral Grip Chest Press: 3S/12-15R each side 
*75 seconds rest*

3a. Single Leg [Assisted] Banded Knee Extension: 2S/15-20R each side
3b. Single Arm Incline Bench Chest Fly: 2S/10-12R each side
*60 seconds rest*

4a. Landmine Goblet Squat: 5S/10R 
4b. Landmine Kneeling Sven Press: 5S/10R 
*60 seconds rest between sets*

8/3 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 Range: 10-12R each side
Tempo: steady

Set Up: 
- grip a dumbbell in each hand
- stand one step in front of a flat bench or box
- contract your lats and pin the dumbbells down by your sides
- squeeze your glutes, pull belly button to spine, and brace
- lift one foot off the ground, extend your leg out in front of you [keep your foot hovering off the ground]
- grip the ground with your other foot 
- keep a neutral head, neck, spine

Execution: 
- keep your dumbbells by your sides
- push your hips back and bend your knee on your working side
- allow your knee to follow in the direction of your toes as you lower your glutes to the box 
- sit on the box, free foot hovering off the ground with leg extended
- keep an upright torso at the bottom of the rep 
- drive your foot through the ground, extend your leg and press yourself off of the bench
- drive your hips in and return to the single leg standing position 
- stabilize by tapping your foot to the ground between reps

Single Leg Box Squat

Rep Range: 12-15R each side
Tempo: steady 
Modification: flat bench neutral grip chest press

Set Up: 
- grip a dumbbell in one hand, neutral grip 
- sit on the ground in front of the side of a flat bench 
- press your mid back into the edge of the bench 
- bend your legs and plant your feet on the ground, heels under your knees [as if you are setting up in a hip thrust position]
- squeeze your glutes, pull belly button to spine, and brace
- keep your chin tucked
- drive your mid back into the bench and lift your hips off the ground and into full extension
- hold tension in your glutes, keep your hips high
- extend your arm holding the dumbbell over your chest, in line with your front delt [palm facing in]

Execution: 
- bend your arm so your elbow travels ~45 degrees from your torso
- lower the dumbbell to at least a 90 degree bend in your arm 
- extend your arm and press the dumbbell back up and over your chest
- contract your chest
- do not let your hips fall

Single Arm Neutral Grip Unsupported Chest Press

Rep Range: 15-20R each side
Tempo: steady 
Modification: single leg extension [machine]

Set Up: 
- loop a large loop band low around a rack or machine 
- step in front of the rack, facing the band 
- loop both ends of the band around one knee
- squeeze your glutes, pull belly button to spine, and brace
- step away from the rack enough to feel the tension of the band pull your knee forward
- plant your foot on the ground, leg extended against the tension of the band
- step your other foot back 1/2-1 full step
- bend your leg at 90 degrees, plant the ball of your foot lightly on the ground to help stabilize 
- bend your torso forward, extend your arms forward to lightly grip the rack in front of you, chest facing the ground 
- keep a neutral head, neck, and spine

Execution: 
- bend your knee and allow the band to pull your knee forward, over your toes
- as your knee moves past your toes, lift your heel continue to lower your knee towards the band
- feel a full stretch in your quad
- drive your heel back to the ground and extend your leg against the tension of the band
- contract your quad
- keep your chest facing the ground 
- use your back leg and a light grip on the rack in front of you for assistance, focus on the working leg

Single Leg [Assisted] Banded Knee Extension

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

Set Up: 
- set your bench to a low, ~45 degree incline 
- grip a dumbbell in one hand, neutral grip
- sit on the bench, plant your feet on the ground 
- lie back on the bench and press your mid back into the bench 
- extend your arm and lift your dumbbell over your chest, in line with your front delt, palm facing in 
- pin a slight bend in your working arm 
- squeeze your glutes, pull belly button to spine and brace

Execution: 
- lower your dumbbell out to your side until it is in line with your delt, palm facing up 
- feel a full stretch through your pec
- lift the dumbbell in a fly motion until the dumbbell is over your chest again 
- contract your pec

Single Arm Incline Bench Chest Fly

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

*if you do not have a landmine attachment you can position one end of the barbell in the corner of a room or rack. Pad the par with a towel if needed. 

Set Up: 
- position one end of the barbell in a landmine attachment 
- step to the free end of the bar, facing the bar
- load the free end of the bar with appropriate weight 
- get into a hip width stance or slightly wider 
- squeeze your glutes, pull belly button to spine, and brace
- lift the end of the barbell to your chest
- keep your elbows pinned to your sides, contract your lats and core to support the weight 
- keep a neutral head, neck, and spine 

Execution: 
- keep your torso upright 
- push your hips back, bend your knees and allow them to follow in the direction of your toes
- lower into a squat position, crease of your hips at or below your knees
- press your feet through the ground, extend your legs and drive your hips 
- return to the standing position

Landmine Goblet Squat

Rep Count: 10R 
Tempo: steady 
Modification: dumbbell seated hex press

 *if you do not have a landmine attachment you can position one end of the barbell in the corner of a room or rack. Pad the par with a towel if needed. 

Set Up: 
- position one end of the barbell in a landmine attachment 
- step to the free end of the bar, facing the bar
- load the free end of the bar with appropriate weight 
- get down into a tall kneeling position 
- lock your hips in, squeeze your glutes, pull belly button to spine and brace
- lift the barbell to your chest
- squeeze your elbows to your sides and use your lats and core to support the weight 
- squeeze the end of the bar together with open palm hands, tension in your chest
- keep your torso upright, chest up 
- keep a neutral head, neck, spine 

Execution: 
- squeeze the end of the barbell with your palms 
- extend your arms and press the end of the barbell away from your chest
- contract your chest
- bend your elbows, keeping them tucked by your sides, and lower the bar back to your chest
- keep a stiff torso

Landmine Kneeling Sven Press

8/3 Quads, Chest

4/27 Full Body or Optional Rest Day

Ashlee

Jody

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

Brianda

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

Stephanie

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 🧡

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 🤩

8/3 Quads, Chest

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