Name: Playbook - Sam Sweeney - 8/7 Quads, Glutes
Uploaded: 2026-06-17T00:04:43.694Z
Duration: 75 min
Description: 8/7 Quads, Glutes

Christina

This one was pretty tough on the knees, at least for me

Alexis

I saw stars when I was going for my 1 rep max 😂😂😂

Meghan

Modifications required.  But great with my adjustments to fit me.

Michelle 

Marta

Always keeping it jazzy with fun new spins on classic moves 🤩 super strong quad day ❤️‍🔥

Megan

Challenge for sure. Enjoy testing my 1 rep max.

Kristin

I love the second leg day exercises. Almost died on that last hyperextension though 🤣

Stephanie

Good one! Really enjoyed the split squat walking lunges!

Lamia

Danielle

Loved those Anderson squats much more than I expected to!

Rachel Seward

Kristie

😮‍💨😮‍💨😮‍💨😮‍💨

Catherine

Lindsey

Kimmy

Lexi

Off with a mid day workout but was not skipping

Porchia

I will be so honest.......
I looked at this workout before sideways..... but I'm also hard headed and struggle with trusting the process. I'm currently still sitting on the bench with the band pouring sweat. I'm dead. I'm also in the gym and I love that people think I'm crazy when I do 1 rep and rest 3!!!! 😅

Lauren

Phewwww heavy on those quads today 🦵🏼🦵🏼

Regan

Regina

Hannah

Alexandra VanHook

Mia Arrowsmith

Happy Wednesday!

Week 4 of 8 week split [week 9 deload]

Goal of Split: To build absolute strength [1RM strength] with a focus on legs and glutes.

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.

Strength Training: Quads, Glutes: 

1. Anderson Front Squat: 6S/1R
*180 seconds rest*

2. Cable Sissy Squat: 3S/4-6R [2 second eccentric, 2 second pause at the bottom of each rep] 
*90 seconds rest*

3. Cable Assisted Pistol Squat: 4S/6-8R each side
*75 seconds rest*

4. Split Squat Walking Lunges: 3S/10-12R total 
*90 seconds rest*

5a. Extra Wide Stance Goblet Squat: 4S/6-10R [3 second slow eccentric]
5b. Banded Weighted Reverse Hyperextensions: 4S/10-12R [3 second hold at the top of each rep] 
*75 seconds rest*

8/7 Training Day Overview

Rep Count: 1R 
Tempo: power
Modification: front box goblet squat

*working up to your 1rm*
this should be a slow progression over the 6 sets of singles- only adding weight if appropriate [safely with good form]. Failed sets count as sets.

*if you do not have pins or safety bars on your rack you can stack boxes on either side of your barbell so your weight plates on each side of the bar can sit on top of these platforms to create a start point. 

*play around with your positioning first- if you feel less confident starting from the bottom of the squat, adjust your pins higher so you have less ROM. Ideally pins are set so that you are in a full squat position with the barbell resting on the pins of the rack. 

Set Up: 
- set the pins of the barbell rack to an appropriate height for you to begin in a squat position  
*be sure to test this out with JUST THE BAR before adding load to make sure you can find the appropriate starting place for you. 
- position the barbell across the pins of the rack 
[only load the barbell when you feel prepared to do so] 
- step your feet underneath the barbell in a hip width stance [a comfortable stance for you], toes forward or just slightly out
- grip the bar, shoulder width apart
- squeeze your glutes, pull belly button to spine and brace
- hinge at your hips, bend your knees over your toes, and lower into a squat position behind the bar
- pull the bar across your high chest/collarbone
- rotate your elbows under the bar until they are pointing forward, directly in line with your front delts, palms up- front racked position 
*you may choose to use the criss cross front racked grip or straps to assist you in the front racked position instead. Choose what fits you best.
- pull the bar into your collarbone, keep your elbows high to pin the bar in place
- keep your upright, gaze forward, and chest facing forward

Execution: 
- think about screwing your feet into the ground [create torque- external rotation at feet/knees]
- extend your legs, drive your hips in and use an explosive tempo to press up into the standing position 
- contract your quads, and glutes
- push your hips back, bend your knees so they follow in the direction of your toes
- lower the bar back to the pins, full squat position 
- do not lose tension at the bottom of the rep- core/quads/glutes/lats should all stay tight- chest upright at the bottom of each rep

Anderson Front Squat

Rep Range: 4-6R
Tempo; 2 second eccentric, 2 second pause at the bottom of each rep 
Modification: cable or banded spanish squats or cable goblet squat  

Set Up: 
- attach a straight bar to one side of the cable, position it low
- step in front of the cable, facing the straight bar
- grip the straight bar with both hands, pronated grip 
- step away from the cable 3-4 steps
- plant feet on the ground, hip width apart
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a tall torso, chest upright and facing forward
- keep a neutral head, neck, and spine

Execution: 
- lean your torso back 
- keep your hips extended and bend your knees
- allow your heels to come up off of the ground as you lower your knees over your toes towards the ground
- lower to full rom, hamstrings touching calves, torso should make a straight line from knees to shoulders
- drive through the balls of your feet
- extend your legs and drive your knees back 
- drive your heels down on the ground and return to the standing position 
- contract your quads
- keep a tight grip on the bar, arms extended forward

Cable Sissy Squat

Rep Range: 6-8R each side
Tempo: steady 
Modification: dumbbell step down/reverse step up, or single leg box squat 

Set Up: 
- attach a handle to one side of the cable and position it high 
- step in front of the cable, facing the handle
- grip the handle with one hand, extend your arm high towards the cable 
- step away from the cable 3-4 steps
- squeeze your glutes, pull belly button to spine, and set your brace
- plant your foot opposite from the side holding the cable on the ground
- lift your other foot off of the ground and extend your leg forward [keep foot off of the ground] 
- keep a tall and upright torso, a neutral head, neck, and spine

Execution:
- keep your non working leg extended forward
- bend your working leg, drive your knee towards the direction of your toes
- keep chest facing forward and lower into a full pistol squat position, hips below knee
- drive your foot through the ground
- extend your leg and press up into the single leg standing position 
- keep foot glued to the ground

Cable Assisted Pistol Squats

Rep Range: 10-12R total 
Tempo: steady 
Modification: no weight and/or standard walking lunges

Set Up: 
- grip a dumbbell in each hand, hold the weight down by your sides
- contract your lats and secure your arms by your sides
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your torso upright
- keep a neutral head, neck, and spine
- pin your traps down, shoulders back 

Execution: 
- step one foot one long step forward
- drive the ball of your foot into the ground, lift your heel off of the ground
- bend your knee and push it over your toes as you lower into a split squat stance
- keep only a slight bend in your back leg
- push off of the ball of your front foot
- extend your leg and step your back foot forward as you press up into the standing position again 
- plant both heels on the ground and stabilize between reps
- alternate each leg, each rep- lunge forward slowly 
- regain balance between reps
- keep dumbbells by your sides

Split Squat Walking Lunges

Rep Range: 6-10R
Tempo: 3 second eccentric

Set Up: 
- grip a dumbbell in both hands, goblet hold
- hold the dumbbell at chest level, squeeze your elbows in close by your sides to support the weight 
- get into an extra wide stance, toes out
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a tall and upright torso 
- keep a neutral head, neck, and spine

Execution: 
- push your hips back slightly 
- bend your legs so your knees move out and in the direction of your toes
- keep your chest facing forward and lower into a squat stance, hips in line with your knees, 90 degree bend in your legs
- drive your feet through the ground and push your hips in
- press up into the standing position again
- contract your quads and glutes at the top of the rep 
- do not let your chest fall forward or dip
- keep feet glued to the ground

Extra Wide Stance Goblet Squat

Rep Range: 8-10R
Tempo: 3 second pause at the top of each rep 
Modification: no band and/or no weight

Set Up: 
- position a glute loop band just above your knees
- place a dumbbell on the ground, ~1’ behind one end of a flat bench 
- position yourself in a prone position on the flat bench, hip crease at the end of the bench 
- grip the edges of the bench on each side, pull yourself into the bench
- keep your hips glued to the bench
- lift your chest slightly 
- extend your legs behind you and pin the dumbbell between your feet, squeeze the dumbbell tightly to keep the dumbbell in place
- bend your knees, drive them out against the tension of the band, so legs are bent at ~90 degrees
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- drive knees out against the tension of the band
- use your glutes to raise your legs holding the dumbbell away from the ground 
- at the top of the rep the bottom of your feet should face the ceiling, legs bent
- contract your glutes
- keep your legs bent and lower the dumbbell towards the ground again with control 
- keep legs bent and dumbbell pinned between feet throughout each rep

Banded Weighted Reverse Hyperextensions

Compound Set

8/7 Quads, Glutes

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

Jennifer

6/16 Quads, Glutes

Audry

Jessica

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 ♾️

Katie

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

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

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

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)

Flavia

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!!!

4/22 Chest, Triceps (sprints)

Jessi mollak

Lisa

4/21 Glutes, Hamstrings (abs)

Pull ups will forever be a struggle 😂😂

4/20 Back, Biceps (sprints)

Love this program. Skipped run did deep stretches instead.

4/17 Shoulders, Core (sprints)

Shannon

4/16 Quads, Glutes (abs)

Energy on high today! Flew through that and finished feeling absolutely fantastic! A favorite for sure!!

4/15 Chest, Triceps (sprints)

Wow I really needed that! Feeling so strong and balanced 🥰❤️‍🔥

4/14 Glutes, Hamstrings (abs)

Kayla Staker

4/13 Back, Biceps (sprints)

Love the addition of core and ab work. Thank you. Always a challenge for me but worth it!

8/7 Quads, Glutes

Community

More workouts from Sam Sweeney