Name: Playbook - Sam Sweeney - 9/8 Squat Strength + Lower Body [NEW SPLIT!]
Uploaded: 2026-06-17T00:04:41.675Z
Duration: 90 min
Description: 9/8 Squat Strength + Lower Body [NEW SPLIT!]

Renee

Marsha Ross

Traca

Heather

Solid and perfectly well-rounded leg day 💯🙌🥰

Megan

Jennifer

Felt great getting in some heavy lifts again today! Somebody’s gonna be sore tomorrow 🥴🫣

Leanna

Quetzali 

Michelle 

Took deload week off due to illness and this just felt amazing to get back to my normal routine 🔥🔥🔥

Katie

Britnee

Serena

Ended this workout early because I worked about hurting my recently healed back.

Beth

Paola Gomez

Amazing first workout of the split!! My legs were shaking!

Jessica

Nicole

Becky

Bethany

Nice burner 🔥 gonna feel that tomorrow

Dedra

Loved the burn on this one! This was my first day back in the gym after a long slump and it felt great!!

Lauren

Kate

Jessi mollak

Awesome set. I’ve been longing for a tough leg day! 😤

Anna

💀💀 first day back doing the full workout over the 30 minute ones, and holy shit I’m already sore tomorrow 🤪

Emily

Kathy

Samantha

Elizabeth Yerington

Kaylin

Corrine

this split is going to be an absolutely killer one!! very excited to see this burn extend to all of the other muscle groups

Rachel Ratvasky

Deja

Christina

Mia Arrowsmith

Veronica

Took some time to get my heavy weight adjusted - looks like I've been slacking!

Shannon

Jenn

Mandi

HollyShiiitttttt
Happiiieeeee
MONDAYYYY
🤯🤯🤯🤯🤯

JulieAnn

Alexsha

Olga

Sonja

Amber

Tanja Muždeka

Kashay Sullivan

Happy Monday! WELCOME TO THE NEW SPLIT!

Week 1 of 5 (week 5 deload)

Pre Training Mobility and Warm Up: Please use the warm up listed and/or 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.

Squat Strength + Lower Body: 

Warm Up: 
1a. 90/90 Hip Mobility: 1-2S/10-20R total 
1b. Monster Walks: 1-2S/30-60 seconds 
1c. Barbell Back Squat Primer Sets: 1-2S/2-3R 

Strength Training: 
2. Barbell Back Squat: 5S/3-5R 

3. Barbell Bulgarian Split Squats: 3S/6-8R each side

4a. Dumbbell Romanian Deadlifts: 3S/10-12R 
4b. Machine Hamstring Curls: 3S/20R 

5. Leg Press [feet low and close]: 3-4S/8-10R 

6. Walking Lunges: 2S/8-10R total with dumbbells DROP 20R total bodyweight reps

9/8 Training Day Overview

Rep Range: 10-20R total 
Tempo: steady 
Modification: lean your torso back slightly and rest your hands on the ground behind you to support your torso 

Set Up: 
- sit on the ground, bend your legs and plant your feet in a wide stance on the ground in front of your
- extend your arms forward
- keep a tall and upright torso

Execution:
- shift your legs towards one side, keeping the 90 degree bend in your legs
- drive your knees into the ground and rotate your torso to face forward over your front leg
- plant your feet and rotate your legs and torso to the center position 
- alternate rotating to either side
- "grease the groove" and get your hips nice and warm

90/90 Hip Mobility

Time: 30-60 seconds
Tempo: steady 
Modification: large loop band X monster walks, or squat walks [monster walk with no band, sit in more of a squat position]

Set Up: 
- loop a band around both legs, position it just above your knees
- get your feet into a wide stance, and maintain this side stance throughout
- drive your knees out against the tension of the band, keep knees directly over your ankles
- squeeze your glutes, set a neutral pelvis position, and brace
- push your hips back, bend knees, and lean your torso forward just slightly 

Execution: 
- take wide and diagonal steps forward, alternating each foot
- rock slightly back and forth as you step
- plant your full foot on the ground with each step
- alternate stepping forward and backward within the timeframe given 
- hold tension from the band in your glutes

Monster Walks

Rep Count: 2-3R
set 1: bar or 50% of working weight
set 2: 50-75% of working weight 
[add another ramp up set if appropriate]
Tempo: steady

*these are light sets to be used as a neural primer to your heavy sets. We want these to be as clean as possible. Use these sets to practice set up, and execution. The goal is to make your working sets looking as easy as your ramp up sets.

Barbell Back Squat Ramp Up Sets

Warm Ups and Activation

Rep Range: 3-5R 
*rest at least 120 seconds, 180 seconds if appropriate
Tempo: steady, powerful
Modification: 

Target muscle groups: all lower body musculature- [please note; this is a compound movement so you will be utilizing multiple muscle groups at once]

Set Up: 
- position the bar at an appropriate height for you to set up underneath. [~shoulder level or just below]
- step behind the bar, grip the bar just outside 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 or mid back- high bar or low bar positioning [whichever is more optimal for you]
- step your feet under the bar
- activate your lats by drive your elbows straight down and pulling the bar into your traps
- squeeze your glutes, set a neutral pelvis position, and brace
- 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 slightly wider than hip width OR adjust to 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 [valsalva maneauver]
- push your hips back, bend your knees and allow them to follow in the direction of your toes
- lower into a full range of motion squat [hip crease in line with or slightly below your knees]
- chest should face forward at the bottom of the rep
- press your feet through the ground and extend your legs, drive your hips in 
- press up 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, try not to let them cave
- the bar should travel in a straight line, over your mid foot, as you lower and stand

Barbell Back Squat

Rep Range: 6-8R
Tempo: steady
Modification: dumbbell bulgarian split squat 

Target muscle groups: glutes, hamstrings, quads [and stabilizing musculature]

Set Up: 
- place a bench or bss stand centered behind your rack 
- rack your barbell on the rack between chest and shoulder height 
- step behind the bar, in front of the bench
- grip the bar with both hands, shoulder width apart
- squeeze your scapula together and rack the bar across your traps
- drive your elbows straight down and pull the bar into to your traps to keep it secure
- step each foot under the bar
- squeeze your glutes, set a neutral pelvis position, and brace
- lift the bar from the rack, chest facing forward
- step back until both legs hit the bench behind you
- step one foot one long step forward
- bend your other leg and hook your ankle over the side of the bench 
- keep a neutral head, neck, and spine 

Execution: 
- push your hips back and bend your front leg
- lean your torso forward only slightly and lower into a split squat position 
- keep your front knee over your ankle with a vertical shin angle as you lower into the bottom position 
- extend your front leg, drive your hips in, raise your torso upright and press up into the start position again 
- contract your glutes at the top of the rep and stabilize

Barbell Bulgarian Split Squat

Rep Range: 10-12R
Tempo: steady 

Target muscle group: glutes, hamstrings

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- extend your arms down and hold the dumbbells in front of your torso 
- get into a hip width stance
- squeeze your glutes, set a neutral pelvis position, and brace
- tuck your chin and keep a neutral head, neck, and spine position 
- pin your traps down, shoulders back 
- keep the dumbbells traveling close to the body, along the line of your legs

Execution: 
- push your hips back, bend your torso forward
- lower the dumbbells along the line of your legs
- bend your knees softly and lower the dumbbells to mid shin, or a ~45 degree bend in your legs
- chest should face the ground with a flat back at the bottom of the rep 
- extend your legs, drive your hips in, and raise your torso
- lift the dumbbells into the standing position again 
- contract your glutes at the top of the rep

Dumbbell Romanian Deadlifts

Rep Count: 20R
Tempo: steady 
Modification: dumbbell decline or flat bench lying hamstring curl, or any hamstring curl machine you prefer

Target muscle group: hamstrings

Set Up: 
- lie in a prone position on the hamstring curl pad
- position your hips in line with the crease of the bench
- bend your arms, press your forearms into the pad, and grip the handles
- extend your legs back and position your ankles under the pad
- squeeze your glutes, drive your hips into the pad, and set a neutral pelvis position 
- lift your chest slightly off of the pad, this will help keep your hips donw

Execution: 
- bend your legs and curl the pad towards your glutes
- squeeze your hamstrings at the top of the rep 
- extend your legs and lower the pad behind you again 
- be sure to fully extend your legs between each rep 
- hold tension in your hamstrings throughout

Machine Hamstring Curls

Compound Set

*3-4 sets is appropriate here depending on how your legs feel*
Rep Range: 8-10R
Tempo: steady 
Modification: feet close (heels elevated) goblet squat or trap bar deadlift

Target muscle group: quads

Set Up: 
- sit on the leg press bench, press your back into the pad
- bend your legs softly and plant your feet on the platform in a low and close (hip width) stance, toes forward
- extend your arms by your sides and pull yourself into the seat
- tuck your chin and brace
- unlock the machine by extending your legs, NEVER LOCK OUT or hyperextend your legs at the top of the rep on a leg press, keep a soft bend in your knees

Execution: 
- bend your legs so your knees travel over your toes
- lower the platform towards your chest
- lower to AT LEAST a 90 degree bend in your legs
- extend your legs and press the platform away from your chest
- contract your quads at the top of the rep 
- keep heels on the platform, grip the platform with your toes
- do not leg your butt curl up on the seat- lessen your ROM and/or adjust your positioning on the platform to avoid this

Leg Press [feet low and close]

Rep Range: 8-10R total w/ dumbbells + 20R total bodyweight
Tempo: steady 
Modification: 30r total bodyweight lunges

Target muscle group: quads, glutes 

Set Up: 
- grip a dumbbell in each hand, neutral grip
- extend your arms down by your sides
- stand with feet together
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a neutral head, neck, spine position 
- hold tension in your lats to keep the dumbbells from swinging or swaying as you walk forward

Execution: 
- step one foot forward, plant it firmly on the ground in front of you
- bend both your front and back legs
- lower into a lunge position, at least 90 degree bend in each leg or tap back knee to the ground if you are able
- extend both legs and step your back leg forward to meet your front 
- alternate each leg, each rep as you walk forward

Walking Lunges [drop set]

9/8 Squat Strength + Lower Body [NEW SPLIT!]

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!

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

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 🔥🔥💪

Carol

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)

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)

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!

9/8 Squat Strength + Lower Body [NEW SPLIT!]

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