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?

~Rachael