Stephanie

Those heels elevated back squats and sissy squats got me today - my ROM is no where near where I want it to be. Something to work on. Thanks Sam.

Tamara

Mena

Thank for the nice Sunday morning work guidance!!!

Daisy

Power power power!! 🦵🏾🦵🏾🦵🏾

Kiki

Christina

The supersets (especially the trisets) are very hard to fit into a busy gym. But a great burn nonetheless!!

Sarah

Jacque

Marina Pillyawets

Holy leg burn…love it! Legs are jello. The leg extension sets are no joke wow!

Loved it, and thank you so much for the workout log. It made my life easier

Jagriti Bisht

Mckenzie

Legs are feeling this one 🔥👊🏼💪🏼

Monday buns work ❤️‍🔥🦵🏻🍑

yangBAE

Jess

I cannot feel my legs anymore! But in a good way :)

Alice

[Challenge Week 6/Day 1]

Training Day Overview: 

Suggested Accessory Equipment: Large loop band, wedge [10-20 degrees] 

Warm Up: Foam Roll, 10 mins steady state stair stepper [or cardio of your choice]

Warm Up Sets: 1-2S
Rep Range: 4-6R
Tempo: Power
Modifications: Goblet Squat or Hack Squat [whichever modification you use, be consistent with your choice over the next 8 weeks so you are able to track your progress.]

**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 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 the front delts, high chest [below the collarbone]
- rotate the elbows up until palms are facing up and elbows are pointing forward, pin the arms here to create a stable shelf for the bar to rest on. 
- tuck the 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]
- take a big, diaphragmatic breathe in, hold the brace in your core, and lower into a squat position [90 degrees or below]. 
- keep the chest upright and facing forward. 
- drive your feet through the ground and stay upright as you press up into a standing position. 
- knees should stay in line with the toes and chest should stay upright throughout.

Front Squat

Rep Range: 5R
Tempo: 5 second eccentric each rep 
Modification: Heels Elevated Dumbbell Squat [dumbbells at sides]

*Feel free to elevated heels on plates if you do not have a wedge available to you. 

- position a wedge or plates on the ground, in the center of the rack. 
- use a high bar position for the barbell if possible 
[high bar position means the bar will sit more on top of your traps [high on your back]. This bar position will favor the quads naturally because of the weight displacement.]
- retract your scap and create a shelf for the bar to still on. 
- connect the bar to your high back
- grip the bar tight and activate the lats by pulling the elbows down so they are underneath the barbell. [watch for them wanting to flare out] 
- step back onto your wedge, elevate the heels and take a close [inside hip width] stance. [if possible. If your mobility doesn’t allow for a close stance choose the stance that will allow you to achieve the best quality reps.]
- keep a neutral spine as you use a 5 second eccentric to lower into a full range of motion squat [full ROM will look different for everyone. Make sure to evaluate where your range of motion is at in this position]
- drive your feet through the ground and bring your hips in as you press up, back to a standing position. 
- knees should follow the direction of the toes throughout. 
- chest should stay upright.

Heels Elevated Close Stance Back Squat

Rep Range: 6-8R each side 
Tempo: 3 second pause at the bottom of each rep 
Modification: no deficit 

**in order for the deficit to be useful the back knee must lower below the height of the platform/plates. This will give you greater rom and more stretch through the quads. 

- set up two plates or platforms so they are 1-2’ apart [distance apart will depend on your personal body mechanics, make sure to find what is more optimal for you]
- place one foot up on the front platform and place the ball of the other foot up on the back platform 
- hold a dumbbell in each hand and pin them by your sides. 
- keep your lats activated to lock the arms straight and keep the dumbbells from swinging. 
- keep the chest upright and facing forward. 
- as you begin to lower into a split squat, bend the front leg and allow the front knee to move towards the toes. 
- the back knee should also bend and lower past the height of the two platforms [giving your more ROM to work with, a greater stretch]
- pause for 3 seconds at the bottom of each rep. 
- drive your front foot through the platform and push off the ball of the back foot as you extend both legs and press up into a split stance. 
- complete all reps on one side before moving to the next.

Deficit Split Squat

Rep Range: 10R drop 10R drop 10R [triple drop set, every set- drop weight by 10-50% each drop set]
Tempo: steady 
Modification: Copenhagen adductions, 15R each side

- Position yourself on the adduction machine so your back is flat against the back pad of the machine. 
- Grab onto the handles or seat and pull yourself into the seat. 
- connect the inside of your knees to the pads of the machine, and drive your feet into the platforms
- using your adductors, drive the pads it towards the center [bring the knees together] 
- contract the adductors at the top of each rep
- Release with control. 
- Remember to only release out as far as your mobility safely allows.

Adduction Machine

Triset

Rep Range: 10-12R
Tempo: Steady 
Modification: spanish squats. 

- use a large loop band and wrap it low around a rack 
- step into each end of the band and place the band behind the knees. 
- take 3-4 steps back until you are far enough away to feel the tension of the band but not so far that you lose control. 
- push the balls of your feet into the ground and push up onto your toes. 
- lightly grab onto a rack or wall beside you for stability. 
- squeeze the glutes and push the hips forward, pin them in place and keep a neutral spine. 
- stay up on the balls of your feet as you allow the band to pull your knees forward and lower them towards the ground. [knees should lower in front of the toes] 
- your quads, hips, and torso should make a straight line as you lower. 
- lower until you reach full rom [a full stretch in the quads, this will depend on your personal mobility and strength. Listen to your body and modify accordingly]. 
- drive the balls of your feet into the ground and push your knees back against the tension of the band as you extend your legs back into the standing position [on your toes] 
- contract the quads at the top against the tension of the band. 

**this is a more advanced movement, consider the modifications if needed.

Banded [Assisted] Sissy Squat

Rep Range: 8-10R 
Tempo: 3 second pause at the top of each rep. 
Modification: seated calf raise with plate resting on quads, standing dumbbell calf raise. 

- sit on the calf raise machine so the pad is pressing into your 	quads and your legs are bent at 90 
- drop your heels and plant the balls of your feet on the platform [grip the platform with your toes]
- drive the balls of your feet through the platform and raise up onto the heels 
- contract the calves
- hold for 3 seconds at the top of each rep
- lower your heels down until you reach a full stretch in the calves.

Seated Calf Raise

Compound Set

Rep Count: 5R
Tempo: Steady 
Modification: Dumbbell Leg Extensions

*5R every 10 seconds for 10 sets

- sit on the leg extension machine so your back is pressed flat against the back pad. 
- line your ankles up with leg pad. 
- pull yourself into the seat using the handles. 
- flex the ankles and extend the legs
- contract the quads
- lower with control, do not slam the weight at the bottom of the rep, lightly tap or keep tension on the quads by stopping just short of the ending rom.

Leg Extensions

Rep Count: Failure
Tempo: Steady

[check back at week 4/day 1 for your rep count to beat. Keep track of reps completed]

- hold a single dumbbell in a goblet position at your chest. 
- choose a hip width or slightly wider than hip width [toes slightly out if you prefer]
- keep your torso upright and spine neutral as you hinge the hips back and bend the knees 
- lower into a full squat [90 degrees or below]
- press your feet through the ground as you drive back up to a standing position
- keep the chest from falling or dipping throughout. 
- keep the knees in line with the toes. 
- complete as many reps as you can with good form. 
- keep track of reps, we will revisit

Burnout Challenge: Goblet Squat

W6/D1  Quads, Adductors, Calves [CHALLENGE WK 6/DAY 1]

Serena

What a killerrrr!!!! Awesome workout 🦵🏽

Melanie

Abigail

W1/D1 Quads, Adductors, Calves [CHALLENGE WK1/DAY 1]

Krystal West

Evan

W1/D2 Back and Biceps [Challenge Wk1/Day 2]

Eric

Jude

W1/D3 Shoulders and Core [CHALLENGE WK1/Day 3]

Amazing!!!
My glutes and hamstrings on fireeee👍🏻🩷

Parmida

On paper it doesnt look bad.... in practice.....im dying lol

W1/D4 Glutes, Hamstrings, Abductors [CHALLENGE Wk1/Day 4]

Jessica

W1/D5 Full Body [CHALLENGE Wk 1/Day 5]

Jenn

Christine

Caroline

W1/D6 Chest and Triceps [CHALLENGE Wk 1/Day 6]

Erica

Rhonda

W2/D1 Quads, Adductors, Calves [CHALLENGE Wk 2/ Day 1]

Love! I’ve been working out regularly for years but now I feel like I’m WORKING out.

Colleen

Really feel the burn! Intense. Thank you!

W2/D2 Back and Biceps [Challenge Wk2/Day2]

Wish it had more core but shoulders are on 🔥!!

W2/D3 Shoulders and Core [CHALLENGE WK 2/DAY 3]

Legs are wobbly and toast! Thanks for the reliable workout! 🔥

Charis Gessel

My body is sore! that was a good workout 💃🏻

W2/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK2/DAY 4]

Slow and steady. Not esp sore in one area so I guess that’s good right?

Yaritza

W2/D5 Full Body [CHALLENGE WK2/DAY 5]

Hello triceps! I haven't been able to do any of the cable tricep work until today when I managed to complete that last superset. Thanks Sam!

Blake

W2/D6 Chest and Triceps [CHALLENGE WK2/DAY 6]

Every time I fall more and more in love with exercising. Addictive x

Jana

W3/D1 Quads, Calves, Adductors [CHALLENGE WK 3/DAY 1]

My arms feel huge and weak now! 💪🏻👊🏻🔥

It was challenging but I got it done! Had to fight through how tired I was today.

W3/D2  Back and Biceps [CHALLENGE WK 3/DAY2]

Oh my goodness the shoulder burn 🔥🔥🔥🔥🔥 never experienced anything like that. I fought through as best I could lol

Love the Z Press! Those Turkish gets up were tricky. Loved the challenge

Amazing workout! Upper body is going to be sore tomorrow 🔥

W3/D3 Shoulders and Core [CHALLENGE WK 3/DAY 3]

To the woman before me,  my glutes also just cramped up.  😆 🤣  but the workout was done

Karen

my glutes have never come close to cramping lol.

Taylor

W3/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK 3/DAY 4]

Dying after that workout 🏋🏻‍♀️

My biggest success today was accepting I needed to modify some of the more difficult moves and actually feel good about it. Great workout (once you come out on the other side 😅)

Julian

W3/D5 Full Body [CHALLENGE WK 3/DAY 5]

W3/D6 Chest and Triceps [CHALLENGE WK3/DAY 6]

Awesome workout!! Couldn’t finish two of them so i ran on the treadmill for 20 mins 😊

W4/D1 Quads, Calves, Adductors [CHALLENGE WK 4/DAY 1]

Love this workout. Rack run has me on the floor dead!

This was my favourite day. I'm not sure if it's my ROM in my elbows or the old equipment in the gym but I can never feel the cable work. So I always have to modify to dumbbells.

W4/D2 Back and Biceps [CHALLENGE WK 4/DAY2]

Challenging workout but got a majority of it done. Just couldn’t do the pike press because my wrist bothers me once in awhile

Combined this with flying yoga this morning. Shoulders are spent 🥵

Rachel

W4/D3 Shoulders and Core [CHALLENGE WK4/DAY 3]

That was tough. Loved the landline sumo squats

The use of the bands is making me realize I need to invest in some different resistance levels. This was a great glute workout and I'll be feeling it later today and tomorrow for sure. Thanks Sam!

W4/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK 4/DAY 4]

Yowza. This one was no joke. Thanks for the good swear sesh, Sam!

W4/D5 Full Body [CHALLENGE WK4/DAY 5]

Chest and tricep day is always a doozy after the full body for me. Wish me luck washing my hair today. Thanks Sam!

I feel the tear! Lol! Awesome! Thank you!

W4/D6 Chest and Triceps [CHALLENGE WK4/DAY 6]

Challenged with some new lifts. Loved it!

Holy mother of $!?($&@“*^{>~?,£\+~€~€\*]*!!!!

W5/D1  Quads, Calves, Adductors [CHALLENGE WK5/DAY1]

The back tristes do Not make Sense for me - I would do Deadlifts with Flures Hause Theo are engaged a lot and the loswer back just Gerd so tiefe in this rep schäme so ist hard to feel the Upper back
 A alternative tristes FE Bent over wow 10 Reps, 20 Reps high pullet latoulkdown and then  bent over lateral risse for 30 reps

Ines

This was my least favorite out of all the workouts to date. The tri-set was awkward and really set the tone for the rest of the day. Sorry Sam. 🫤

W5/D2 Back and Biceps [CHALLENGE WK5/DAY2]

Lisa

This was a great shoulder day with a mix of core. Thanks Sam!

W5/D3 Shoulders and Core [CHALLENGE WK5/DAY 3]

Hailey Williamson

First day back after a week off from being sick. Wow. My glutes and hammies are DEAD! Thanks Sam!

W5/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK5/DAY 4]

Sam - this one was intense and pushed me. The jumping really confused my legs and took a few rounds before they got the hang of it. Thanks!

Chelsea

W5/D5  Full Body [CHALLENGE WK 5/DAY 5]

No matter how much I work my triceps, I can't seem to progress in any of the dips. But I'll keep going! Thanks Sam!

Loved this chest/tricep workout. No modifications needed👍

Karen Arce

I like the way you build the works out. They work good on me!

W5/D6  Chest and Triceps [CHALLENGE WK 5/DAY 6]

I feel like I’m struggling to target my biceps with some of these. Am I the only one?

Becky

W6/D2  Back and Biceps [CHALLENGE WK 6/DAY 2]

I love shoulder and core day! Great combination of work, leaving shoulders spent! Thanks Sam!

W6/D3 Shoulders and Core [CHALLENGE WK 6/DAY 3]

Those freaking Bulgarian split squats annihilate me!

I think I killed my hamstrings today ☠️☠️ And those Kang squats, I couldn't for the life of me get the motion correct so I just did good mornings instead. Thanks Sam!

W6/D4  Glutes, Hamstrings, Abductors [CHALLENGE WK 6/DAY 4]

Omg i would give 5 stars for this one!! It wasn’t easy, but pretty. If it’s possible to call a workout pretty but that “drag the plate” exercise was a really pretty and enjoyable.

6 rounds! 🥵 I went 15 heavier than last time! Effort!! Sweaty!

W6/D5  Full Body [CHALLENGE WK 6/DAY 5]

Awesome workout! Upper body is sore fire 🔥

This was a quick and effective chest and tricep day! The diamond pushups were manageable with modification but definitely feeling a lot stronger in my chest since beginning your program! Thanks Sam!

W6/D6 Chest and Triceps [CHALLENGE WK6/DAY6]

Killer quad day Sam! I don't know if I'm going to be able to get up off the floor. The only thing I still can't figure out are the Spanish squats ... I'd love some kind of "how-to" video from you. Thanks!

W7/D1 Quads, Adductors, Calves [CHALLENGE WK7/DAY1]

Effective back and bicep day. Definitely feeling my strength has improved which is amazing. Thanks Sam!

I loved it!
I like the variety and the modification of the weekly exercises!
Thank you

W7/D2 Back and Biceps [CHALLENGE WK7/DAY 2]

Kelby

Kailey

W7/D3 Shoulders and Core [CHALLENGE WK7/DAY3]

W7/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK7/DAY4]

Jozlinn

Yaaa! I beat my farmers carry last week by 40 sec! Yay!

W7/D5 Full Body [CHALLENGE WK7/DAY5]

I have definition in my triceps bc of these freaking workouts! 💪🏻

Thanks for always keeping me guessing like with the sup. Grip tri kick back

Katie Schultz

W7/D6  Chest and Triceps [CHALLENGE WK7/DAY6]

W8/D1 Quads, Adductors, Calves [CHALLENGE WK8/DAY1]

Haley Kadish

Sophia

W8/D2  Back and Biceps [CHALLENGE WK8/DAY2]

Jackie

Danelle

W8/D3 Shoulders and Core [CHALLENGE WK8/DAY3]

W8/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK8/DAY4]

Whew I am dripping with sweat. Engages FULL body. 😵

Shekinah

W8/D5  Full Body [CHALLENGE WK8/DAY5]

This was such a great training split. I gained so much strength and plan to continue on this for a few more weeks!

So proud of myself finishing this entire split and super happy with the changes in my body composition. Bring on the next split!  Best thing I have done for myself this year!!!!

W6/D1 Quads, Adductors, Calves [CHALLENGE WK 6/DAY 1]

Community

More workouts from Sam Sweeney