Name: Playbook - Sam Sweeney - 8/9 Lower Body Strength [glutes, quads, hamstrings, calves]
Uploaded: 2026-06-17T00:04:47.271Z
Duration: 65 min
Description: 8/9 Lower Body Strength [glutes, quads, hamstrings, calves]

I always feel like a badass everytime I finish your workouts 🔥

Laura

Andryana

Completing you leg workout is always such an accomplishment.

Jacqueline

Like always an amazing workout. Sweeney Fitness never disapoints. 
Thanks Sam. Love my tanks and shirts!!

Jess

Louise

These strength days are next level!! 🥵🥵

Stephanie

Mikaleigh

Great!!! Not quite as bad as I thought! Can really feel it already! Lol! ❤️❤️❤️🔥🔥🔥

Donalee

Back squats and hip thrusts felt extra solid today, and LOVED that calf work! Feeling amazing 😁

Megan

Erin

Who ever said doing heavy backsquats and heavy front squats back to back was okay... Was wrong 😅

I struggle with the hand position on the front squat. Hurts my wrists; just feels awkward. What’s a good variation?

Viva

Tori

Kody Young

Amazing! Felt so strong taking two days off 🙃

Ana lopez

I just love everything about the program, the app. I feel stronger, and I want to continue feeling challenged and I know y’all will take care of that part for me ❤️ love you guys!

Blanca

Whitney Carrington

Kristel Roxas

Judith Harris

Mia Arrowsmith

Audi

MELANIE

Love leg day!! 
Is there a way you can log your weight on the app?

Cara

Akarsha

Sarah

Sara

Kimmy

Taylor Pedmo

Rachel

Janelle

Can't feel my hamstrings or my butt.. and my quads are sore walking out the gym.. but I feel stronger than when I went in! 💪🏼

Lindsey

Boy oh boy this one was difficult but we got in and got it done! 🙏🙏🙏

Isabelle

Emiliano

JulieAnn

Dedra

Carol

Jemme

Shhheesh my legs are already shaking 😫

Gabriela

Allie Caruso

Kate

A long one but good one. Anniversary dinner and dessert last night did me well 😉 lol

Veronica

Sarah Arnett

Steph

My legs…. Are dead…. I pray I’ll be able to walk normal tomorrow.. what a great burn!

Eric Hall

Love it! Easy to substitute movements if the gym is busy too. Added core and stairs 🥵

[Challenge Week 4/Day 2]

Happy Tuesday! 

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 [back squat and front squat] and AMRAP movement [glute hyperextensions] starting today! 

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

Lower Body Strength [glutes, quads, hamstrings, calves]:

1. Barbell Back Squat: 4S/3-5R [+1-2 warm up sets] 

2. Barbell Front Squat: 4S/4-6R [+1-2 warm up sets] 

3. Barbell Alternating Step Up: 6S/8-10R, 8-10R, 8-10R, 6-8R, 6-8R, 6-8R [total reps]

4. Dumbbell Hip Thrust: 6S/8-10R, 8-10R, 8-10R, 6-8R, 6-8R, 6-8R

Compound Set: 
5A. Single Leg Stiff Legged Deadlift: 3-4S/6-8R each side [assisted]
5B. Seated Calf Raise: 3-4S/8-10R 

1 Minute timed AMRAP: Glute Hyperextensions [as many reps as possible]

8/8 Training Day Overview

Warm Up Sets: 1-2S
Rep Range: 3-5R 
Tempo: power
Modification: Smith machine back squat

*check back to your numbers from week 3 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

Warm Up Set: 1-2S
Rep Range: 4-6R
Tempo: power
Modification: hack squat [machine squat], or goblet squat 
*whichever modification you choose, be consistent with your choice from week to week. 

*check back to your numbers from week 3 to know your starting weight. 

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

**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: 
- 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. 
- 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: 
- take a big, diaphragmatic breathe in, hold the brace in your core
- 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 Front Squat

Rep Range: Sets 1-3: 8-10R, Sets 4-6: 6-8R TOTAL
Tempo: steady 
Modification: dumbbell step ups

Set Up: 
- position a box or bench 1-3 steps in front of you
- position the barbell on your mid/high back 
- pull the bar into your back to secure the bar to your back, drive your elbows down, keep wrists straight
- position yourself directly in front of the box/bench 
- keep your chest up and facing forward, drive your ribs down and brace

Execution: 
- plant one foot up on the box/bench
- drive your foot down through the bench 
- extend your leg and step the other foot up to the top of box/bench 
- stabilize both feet on the top of the bench
- step each foot back down to the ground
- alternate which foot you step with as you move through each rep 
- reps are total, not each side

Barbell Alternating Step Ups

Rep Range: Sets 1-3: 8-10R, Sets 4-6: 6-8R
Tempo: steady

Set Up: 
- sit in front of a flat bench 
- push your mid back into the bench
- bend your knees and plant your feet on the ground 
- scoot your feet as close to your glutes as you can
- position a dumbbell on your hips 
- hold the dumbbell lightly with your hands to keep it in place
- lift your hips off the ground

Execution: 
- drive your feet through the ground and extend your hips 
- when you reach full extension contract your glutes
- at the top of the rep your torso/hips/knees should be in a straight line and your shins should be vertical 
- lower your hips with control until you reach a full stretch in your glutes/hamstrings
- keep your knees in line with your toes
- keep your feet driving into the ground

Dumbbell Hip Thrusts

Rep Range: 6-8R each side 
Tempo: steady 
Modification: both legs stiff legged deadlift

Set Up: 
- grip a dumbbell in one hand
- use a rack or wall for assistance and grab onto it with the other hand 
- stand with one foot planted on the ground [on the same side as the hand holding the dumbbell]
- lift the other foot off the ground 
- keep a neutral head/neck/spine 
- drive your ribs down and brace your core

Execution: 
- keep your leg as straight as you are able to while you lift one foot off the ground and push your hips back
- lower the dumbbell in front of you as you bend your torso towards the ground 
- lower the dumbbell until it is in line with your knee [in line with your mid shoe, full stretch in your hamstrings]
- drive your hips in, lift your torso and return to the standing and upright position 
- contract your hamstring
- stabilize by tapping the other foot on the ground between reps if needed

Single Leg Stiff Legged Deadlift [assisted]

Rep Range: 8-10R
Tempo: steady 
Modification: seated calf raise using a plate resting on your legs for load and position your feet on the edge of a plate to create a deficit [allow the heels to fall below the plate/stretch the calves]

Set Up: 
- sit on the edge of the calf raise seat
- adjust the knee pad so it is pressing into your quads
- position the balls of your feet on the platform, heels hanging off, toes pointing forward. 
- tuck your chin and grip the handles of the machine

Execution: 
- drive down through the balls of your feet and lift your heels
- when your heels are raised as high as they can be, contract your calves
- lower your heels with control until your calves are in the fully stretched position again.

Seated Calf Raise

Compound Set

Time: 1 minute
Tempo: steady 
Modification: banded pull throughs

*make sure to to track the number of reps you complete in 1 minute so you are able to refer back in weeks to come. 

*as many reps as you can get within 1 minute.

Set Up: 
- 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. 
- 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 your torso back 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, shorten your ROM and focus on your glutes controlling the movement

1 Minute AMRAP: Glute Hyperextensions

8/9 Lower Body Strength [glutes, quads, hamstrings, calves]

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

Porchia

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

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

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)

Holly

5/7 Quads, Glutes (abs)

Flavia

Has anyone got triceps I can borrow? Mine are on 🔥🔥💪

5/6 Chest, Triceps (sprints)

Really love the eccentric focus on the 2-1 ham curls

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!!

8/9 Lower Body Strength [glutes, quads, hamstrings, calves]

Community

More workouts from Sam Sweeney