New Training Split: Legs Twice a Week

This week was the first week I implemented two leg days. I decided to add in another leg day to my training week because I have a dominant upper body and could use the extra training for my legs.

It is normal for some weightlifters to to train a muscle group 2-3 times a week. One program I have seen recommended squatting every day. It is preference on how many days you decide to train a muscle group, how many days to workout a week, and what one’s splits will be.

Tuesday: Leg day 1

  • Leg press 4×10
  • calf raises 4×15
  • super-set
    • leg extension 4×15
    • leg curl 4×10
  • super-set
    • hip abduction 4×20
    • hip adduction 4×20
  • cable pull-troughs 3×20
  • glute bridges 3×15

Thursday: Leg day 2 (Quad/glute focused)

  • leg extensions 5×10
  • single leg extension 4×10
  • single seated leg press 4×10
  • seated leg press 5×10
  • walking lunch with 25 lb plate 3×10
  • calf extension 8×10

Let me tell you, after this split my legs are hating/loving me. With the extra stress added to my legs I made sure to spend extra time rolling out my legs and had my massage therapist hit my legs, normally we just focus on my back and shoulders.

Give this workout a try and let me know what you think?

Favorite leg exercise to do?



2 thoughts on “New Training Split: Legs Twice a Week

Add yours

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

Create a free website or blog at

Up ↑

%d bloggers like this: