Name: Playbook - Sam Sweeney - 8/6 Lower Body Hypertrophy [glutes, quads, hamstrings]
Uploaded: 2026-06-17T00:04:47.286Z
Duration: 65 min
Description: 8/6 Lower Body Hypertrophy [glutes, quads, hamstrings]

Vanessa

Vaishnavi

I think my soul left my body 😂😂🥵🥵🥵🥵

Lisette

Carmen

This one was just way too long for me, I HaD to finish tho so was late for work!

Emilie

Nicole

Amanda

Jennifer

That superset at the end. 😳😅 left the gym with jello legs

Taylor Willman

AMAZING! Deceivingly difficult but absolutely amazing and just what I needed today

Amanda Watt

Brittanny

Melanie

Stephanie

Malan wu

CANDICE

Megan

Flavia

Better late then never 💕💕💕💕 legs are dead 💀

Jessica

Those compound sets were brutal in a good way.

Cara

Timi Jo

Holy cow this one killed me!! Loved it tho!!

Aileen Bernuy

Holy crap! That was legit insane. Legs are shaking and exhausted

Katie

Now that was one hell of a leg day 👍🏽🔥 banded RDLs, Bulgarian pulses, sissy squats … I’m here for it

Rikki Meilleur

Jamie

Becky

Staggs

Holy hams!! Most intense day yet, and I’d like to give it 6/5 stars ⭐️ Had a pretty chaotic day and this brought my focus back, stronger than ever, and feeling amazing 😍

I LOVED that one! I may get leg muscles after all!

Victoria

Awesome! Hard, just about gave up, but the pulse Bulgarian split squats were so challenging I just had to keep going and finish.

Definitely behind BUT I am afraid I won’t be able to feel my legs for the rest of this week 🤣🤣

Gina

Molly

Killer!! Had to cut some reps and skip the AMRAP at the end. 😩👏🏻👍🏻❤️🔥

Donalee

Tara Drummond

Tough one....those pulses were insane....

Chris

I will give myself 1 star for trying ! This was 🔥🔥🔥🔥☄️

Judith Harris

Holy cow! Like wow 🤩 My lower half of my body is smoked 🥵

Kody Young

Kanchan

That last set with hyperextensions and sissy squats sure was sneaky 🔥🔥

Natasha

Kelly Blair

Andryana

Mia Arrowsmith

I'm a couple days behind but catching back up this week! Everyone wasn't kidding about those BSS pulses! 🥵

NATASHA

Didn’t even get to finish it and I can’t even walk!

Haley Papineau

Ashley

I’ve been dreading this workout since it posted, but it may have been one of my favorites. ..til I try to walk tomorrow 🦒

Ashley Greeley

Jess

Honestly one of the best but also toughest leg days I’ve done! Loved every second of it🥵

Bailey

Hot damn! Didn’t want to do it but so glad I did. Great workout

Jessica Ramos

I think Sam was trying to kill me on that one! Amazing workout 🔥

Taylor Pedmo

[Challenge Week 3/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 [wall sit iso hold]! 

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

Lower Body Hypertrophy [glutes, quads, hamstrings]: 

1. Barbell Hip Thrust: 3S/8-10R

2. Barbell Back Squat: 3S/10-12R 

3. Weighted Wall Sit Iso Hold: 3S/35 seconds

Compound Set: 
4A. Banded Barbell Romanian Deadlift: 4S/12-15R 
4B. Lying Hamstring Curls: 4S/15-20R

Compound Set: 
5A. Leg Extensions: 3S/8-10R [10 second iso hold at the top of the last rep of each set] 
5B. Bulgarian Split Squat Pulses: 3S/20R each leg

Compound Set: 
6A. Banded 1.5R Glute Hyperextensions: 2S/15R [1R+.5R=1 full rep]
6B. Assisted Sissy Squat: 2S/10R 

OPTIONAL: 2 Minute AMRAP Ab Challenge: Butterfly Sit Ups [As many reps as you can get in, in 2 minutes]

8/6 Training Day Overview

Rep Range: 8-10R 
Tempo: steady
Modification: dumbbell hip thrusts

*60 second rest 

*check back to your numbers from week 2 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.

Barbell Hip Thrust

Rep Range: 10-12R
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 2 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: 35 seconds
Tempo: iso hold 
Modification: no weight, do not slide down on the wall quite as far 

*check back at your notes from week 1 to know your starting weight

*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 35 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 35 seconds

Weighted Wall Sit Iso Hold

Rep Range: 12-15R
Tempo: steady 
Modification: dumbbell banded romanian deadlift

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)
- loop a large loop band around the safety bars or pins of the squat rack, band should be looped at about hip height
- step into the rack and line the band up on your hips
- grip the barbell with a double overhand or over/under grip (feel free to use straps or grips)
- take ~3 steps forward (or more depending on the elasticity if your band). 
- plant your feet firmly on the ground (tripod foot, toes should grip the ground)

Execution: 
- keep a neutral spine as you allow the band to pull your hips back in a hinge motion. 
- use a soft bend in the knees as you hinge the hips back
- keep the bar close to your body, 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 start position. 

* 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. 

** because of the band you are now loaded in the top and bottom position of this movement, which means you must work to control the movement throughout the entire rep. You may have to modify your weight for this reason.

Banded Barbell Romanian Deadlift

Rep Range: 15-20R 
Tempo: steady 
Modification: flat bench 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 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

Compound Set

Rep Range: 8-10R 
Tempo: 10 second iso hold at the top of the last rep of each set
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
- hold at the top for 10 seconds on the last rep of each set

Leg Extensions

Rep Count: 20R [pulses] each leg
Tempo: pulsing
Modification: no weight

Set Up: 
- use a bench or BSS stand [height is ideally at or below knee level] 
- step one foot forward 1-2 steps, away from the bench 
- bend the other leg and position the foot up on the bench or stand [ankle flexed, top of foot down on the bench]
- hold a dumbbell in each hand and depress your scapula/contract your lats to lock them in by your side
- keep your chest upright and facing forward 

Execution: 
- bend the front leg and move the knee towards the toes [keep back leg bent]
- lower into a split squat position [90 bend in the front leg or just below] 
- drive your foot through the ground and press up only .5 rep
- continue pulsing reps, do not extend all the way to the top of the rep until you have completed all 20 pulsing reps
- keep your torso upright and chest forward throughout each rep. 
- front knee should follow and stay in line with the toes
- use assistance for balance if needed

Bulgarian Split Squat Pulses

Rep Count: 15R 
1R+.5R=1 full rep 
Tempo: steady 
Modification: dumbbell weighted [instead of band], or feet elevated 1.5R glute bridge [dumbbell weighted] 

Set Up: 
- loop a large loop band around the bottom of the hyperextension machine [or around to heavy dumbbells on either side of the machine, down in front of you
- set up on the hyperextension machine so the pad is ~2” below your hips. [pivot point is your glutes]
- allow your torso to hang down, towards the ground. 
- loop the large loop band around your high back, grip the band with each hand to buffer the tension so the band is not pulling on your neck. 
- squeeze your elbows to your sides
- tuck your chin and push your mid back through your scap to create a rounded upper back- hold this position [this will help you favor the glutes] 
- position your toes slightly out on the platform and drive your quads into the pad. 

Execution: 
- begin with chest facing the ground. 
- pull from your glutes and raise your torso
- lift your torso until you reach a full contraction in your glutes  [do not let your back hyperextend past your glutes] 
- contract your glutes at the top of the rep 
- lower only .5R before lifting your torso to full extension again
- contract your glutes/hamstrings before lowering your torso all the way towards the ground with control
- keep the rounded upper back throughout each rep
- if you are feeling too much low back activation your are likely extending your torso too far at the top, and hyperextending in your low back. Shorten your ROM and focus on your glutes controlling the movement

Banded 1.5R Glute Hyperextensions

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


**please note, this is a more advanced variation of a squat. Please make sure you have the strength, stability, and mobility to safely and correctly perform. If not, sub with heels elevated goblet squats for a very similar movement pattern. 

Set Up: 
- hang on to the end of the rack [or another stable surface for support] 
- press up onto the balls of your feet
- push your hips forward, squeeze your glutes to lock them in place. 
- extend the free arm straight out for balance

Execution: 
- keep your entire torso in line with your hips and knees
- bend your knees and lower them over your toes
- flex at the ankles and lower your knees as far down in front of your toes as possible. [as far as you can with control] 
- when you feel a full stretch in your quads, drive down through the balls of your feet 
- extend your legs and press up into a standing position on your toes. 
- contract your quads
*please use the modified movement if appropriate.

Assisted Sissy Squat

Superset

Time: 2 minute 
Tempo: steady 
Modification: butterfly crunches

*as many reps as you can get in, in 2 minutes

Set Up; 
- lie on the ground in a supine position, chest up
- bend your knees and push the bottoms of your feet tougher [knees wide]
- extend your arms over your head

Execution:
- drive your back into the ground and lift your back up and off the ground
- use your arms to reach forward as you lift your torso
- tap your hands to the ground and contract your core
- extend your arms back over your head as you lower your back to the ground.

OPTIONAL: 2 MINUTE AMRAP AB CHALLENGE: Butterfly Sit Ups

8/6 Lower Body Hypertrophy [glutes, quads, hamstrings]

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

Porchia

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!

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

Morgan

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

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 💀🫠

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.

8/6 Lower Body Hypertrophy [glutes, quads, hamstrings]

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