Name: Playbook - Sam Sweeney - 9/19 Quads, Glutes, Adductors, Calves
Uploaded: 2026-06-17T00:04:47.093Z
Duration: 65 min
Description: 9/19 Quads, Glutes, Adductors, Calves

Daniyel f

Carmen

Taylor Willman

Was not feeling it today but pushed through 💃

That post vacation workout always hurts so good

Amanda Smith

Olivia

That triset was challenging to say the least.🥵

Diana

Jessica

I can already tell this new unilateral-focus split is gonna do me wonders, and I couldn’t be more thrilled about it 🤩

Megan

Kody Young

Quads on fire 🔥🔥 and those b-stance hip thrusts 🥵

Morgan

Isabelle

Sarah

Absolutely going to love this new split!!  Muscles shaking the whole time! 💚🔥

Stephanie

light weightlifting 
🍑🆙
Activation ✅monday🐝❤️‍🔥✌🏻

yangBAE

Wow! Day 1 and I’m already in love with this split ❤️

Katie

Brette

Those heel elevated pulsing squats though 🔥

Alexandra Casi

Tanzee

This left me dead 😅 such a great leg day!!

Nicole

Olivia Schneider

I will never miss another🔥🔥🔥 leg day💣💣💣

Stacey

Amber

DeAnna

Holy moly!! First Sweeney workout! 🔥🔥🔥

Brittani

Bailey

Becky

Killer leg day! It felt good focusing on movement and taking my time!

Humberto

Sara

Nani

Wendy

Julia

Cari Roberts Darcus

I’m ready for the new split!! Great start

Kenia

Holly

Ever since I tore my ACL multiple years ago I’ve never wanted to neglect unilateral again SO I’m loving this split👏🏽👏🏽 making my weaknesses my strengths now!

Morgan C

Elaine Rondon

Courtney

Alice

Mayte

Omg Holy leg Day Batman…. That was a good one for my quads!

Emiliano

Tianna

Nyakeh

Lilly

Cass

Arielle

Liking it so far. 🔥 Can’t wait to see what tomorrow it.

Dedra

Happy Monday + first day of the new split!

[to see the entire updated split check out the FAQ section under daily training]  

*PAY ATTENTION TO TEMPO. This split will have a heavy focus on tempo and unilateral training. If you need a refresher on any terminology make sure to check out the ‘start here’ section for training terminology.

Warm Up: foam roll, lower body warm up and activation routine from app, + 10 mins steady state cardio to warm up the CNS [optional]

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

Quads, Glutes, Adductors, Calves: 

1. Leg Press: 5S/10R [3 second eccentric]

Compound Set: 
2A. Goblet Hold Pistol Box Squat [1 down- 2 up]: 3S/6-8R each side [3 second eccentric] 
2B. Copenhagen Adductions: 3S/8-10R each side 

3. B Stance Barbell Hip Thrust: 4S/6-8R each side [3 second eccentric] 

Triset: 
4A. Heels Elevated Barbell Squat Pulses: 3S/20R
4B. Same Leg Kettlebell Walking Lunges: 3S/12R, 10R, 8R each leg 
4C. Seated Calf Raise: 3S/10-12R [3 second eccentric] 

5. Leg Extensions: 4S/10R [4 second eccentric]

9/19 Training Day Overview

Rep Count: 10R 
Tempo: 3 second eccentric 
Modification: landmine squat variation, dumbbell squats

Set Up: 
- load the leg press with appropriate weight 
- position yourself in the leg press machine so you are able to press your back into the pad 
- bend your legs and plant your feet mid platform about hip width apart- or just outside  [toes should point forward or slightly out] 
- grip the platform with your feet [‘tripod foot’]
- grip the handles on each side of the machine 
- extend your legs [do not lock out] and un-rack the weight
- contract your lats and pull yourself into the seat using the handles 

Execution: 
- bend your knees so they follow the direction of your toes, and lower the platform towards your chest
- lower until your legs reach a 90 degree bend or just below
- extend your legs and press the platform back up again 
- do not ‘lock out’ or hyperextend your legs at the top of the rep, keep a slight bend in your knees at the top of the rep to protect against this
- keep your feet glued to the platform throughout the entire rep, your heels and toes should stay on the platform

Leg Press

Rep Range: 6-8R each side 
Tempo: 3 second eccentric 
Modification: no weight/high box above 90 degrees

*choose a bench or box that allows you to be seated at 90 degrees or below at the bottom of the rep. The higher the bench/box=the less ROM [you may modify with a higher bench or box] 

Set Up: 
- grip a dumbbell in both hands, goblet hold
- squeeze your elbows to your sides and hold the dumbbell at your chest
- stand about 1 foot away from your box/bench
- drive your ribs down and brace
- find one spot on the ground in front of you [about 6 ft in front] to focus on to help keep your balance and stability

Execution: 
- pick up one leg off the ground and extend your legs out, keep it a couple inches off of the ground through the eccentric portion of the rep 
- hinge at your hips, bend the knee of the working leg, and use a 3 second eccentric as you lower into a squat- until your glutes reach the box
- when you are seated on the box, plant the floating foot down on the ground
- keep your chest upright and press yourself back up with both legs into the standing position again 
- lift the leg off the ground again and continue reps
- complete reps on each side

Goblet Hold Pistol Box Squat [1 down-2 up]

Rep Range: 8-10R each side 
Tempo: steady 
Modification: bend both your bottom and top leg and support the top knee on the bench, or adduction machine [double the reps]

Set Up: 
- position yourself next to a flat bench 
- get down on the ground in a side plank position on your forearm [perpendicular to the bench] 
- place the top foot on top of the bench and the bottom foot underneath the bench [both legs extended] 
- raise your hips off the ground and squeeze your glutes to pin them forward 
- make sure your elbow is underneath your shoulder to support your upper body
- brace and keep a stiff torso

Execution: 
- keep your top leg as straight as you are able as you lift your bottom leg off the ground
- bring the bottom foot to tap the under side of the bench 
- lower the leg back towards the ground until your foot taps the ground 
- keep tension on your adductors the entire set, contract at the top 
- if you feel pressure in your knee or top leg at all, bend both legs and support your knee on the bench

Copenhagen Adductions

Compound Set

Rep Range: 6-8R each side 
Tempo: 3 second eccentric 
Modification: b stance dumbbell hip thrust

Set Up:

- load a barbell with appropriate weight [rubber plates will allow you to roll the barbell over your legs]
- sit on the ground next to a flat bench so your mid back is pressed into the side of the bench
- 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 one foot firmly on the ground [tripod foot- connect the base of the big toe, little toe, and heel to the ground]
- scoot your foot so your heel is positioned under your knee
- bend the other leg, keep your toes off the ground, and line your heel up with your toes on the side of the planted foot - drive your heel into the ground [B stance] 
- 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 foot and heel of the assisting foot 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. 
- on the working side, shin should be vertical at the top of the rep, knees in line with the ankles. 
- contract your glutes
- use a 3 second eccentric to lower your hips until you feel a full stretch in your glutes
- complete reps on each side

B Stance Barbell Hip Thrust

Rep Count: 20R
Tempo: steady 
Modification: goblet squat pulses

*if you do not have access to a wedge, feel free to elevate your heels on small plates

Set Up: 
- set your wedge or plates on the ground behind your barbell rack [so you are able to step back onto it] 
- set up underneath the barbell- retract your scapula and pull yourself underneath the bar, keep your wrists straight pull the bar into your traps- elbows should point down [or close] 
- un-rack the bar and step back to elevate both heels on the wedge or plates
- get into a wider than hip width stance
- keep your chest upright, drive your ribs down and brace

Execution: 
- hinge at your hips and bend your knees as you lower into a full ROM squat [90 degrees or below]
- drive your feet through the ground and press yourself up only .5 rep 
- keep tension on your glutes/quads/and hamstrings as you continue to pulse 
- knees should stay in line with your toes throughout
- chest should not drop or fall forward, keep it upright and tall [as if a string is pulling your to the ceiling] 
- on your final pulse press yourself back up into the standing position

Heels Elevated Barbell Squat Pulses

Rep Count: 12R, 10R, 8R each leg 
Tempo: steady 
Modification: dumbbells in place of kettlebells/no weight

Set Up: 
- grip a kettlebell or dumbbell in each hand
- depress your scapula and contract your lats to keep the weight locked in by your sides
- keep your chest upright and facing forward
- drive your ribs down and brace
- start with your feet about hip width apart

Execution: 
- step forward with one leg 
- plant your foot on the ground 
- bend both your front and back leg
- lower until you reach a 90 degree bend in both legs [or until the back knee taps the ground] 
- drive your front foot through the ground and press off the ball of your back foot as you extend both legs
- step your back foot to meet the front foot
- stead yourself and then step forward with the SAME LEG  and continue reps 
- do not alternate legs- COMPLETE ALL REPS WALKING FORWARD WITH ONE LEG BEFORE SWITCHING TO THE NEXT
- complete reps on each side

Same Leg Kettlebell Walking Lunges

Rep Range: 10-12R 
Tempo: 3 second eccentric 
Modification: seated calf raise [with plate resting on your quads and toes elevated on a plate to allow your heels to hang down]

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
- use a 3 second eccentric to lower your heels with control until your calves are in the fully stretched position again.

Seated Calf Raise

Triset

Rep Count: 10R
Tempo: 4 second eccentric 
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
- use a 4 second eccentric to lower with control

Leg Extensions

9/19 Quads, Glutes, Adductors, Calves

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

Porchia

Jennifer

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

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

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

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

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)

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🩵

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!!

9/19 Quads, Glutes, Adductors, Calves

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