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
I always see my best results training legs twice a week.
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That’s great! Seeing progress helps keep you motivated for more. I definitely like this routine as well.
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