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Thread: Splitting up legs

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  1. #1
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    Splitting up legs

    Is there any benefit to splitting up legs throughout the week, for example: quads and calves one day, then hamstrings and calves another? In addition to a separate leg day? The routine I'm thinking of would look something like this...

    Monday: Chest, Quads, Calves
    Tuesday: Off
    Wednesday: Legs
    Thursday: Back
    Friday: Shoulders, Hamstrings, Calves
    Saturday: Arms
    Sunday: Off

    The quad and hamstring exercises would only be something like 4 sets of leg extensions and 4 sets of leg curls, on legs day these would be included along with squats and leg presses.

    Is this too much for legs? or is it an OK routine to have? Thanks
    Last edited by WILLGETNICE; 07-03-2005 at 03:54 PM.

  2. #2
    Grammar Nazi BG5150's Avatar
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    Why are you doing so much leg work? Do they get hit hard on Wednesdays? To me, that would be like having a back day and doing a few sets of rows every other day.
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  3. #3
    LittleJake JSully's Avatar
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    The point of splitting up Quads and Hammys to 2 different workouts, is so that you can focus on each of them more. If you hit quads first in a day, by the time you get to hams you're so damn tired to really focus on them. At least that's how I am. It goes the other way too..


    But give a day for quads, legs, and hams each.

    If you're going to split it up, split it up and take legs out of the workout.

    Something like this maybe:

    Day One: Chest/Abs/Calves
    Day Two: Legs (Quads/Compound) [Squats, Leg Press, Leg Exension]
    Day Three: Biceps/Triceps/Abs
    Day Four: Hamstrings/Back/Calves [SLDL, Lying Leg Curl, Standing Leg Curl]
    Day Five: Shoulders/Traps/Abs

    5 day split, go 3on-2off, 2on-3off, 5on-2off, or what have you.

    Real good workout IMO
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  4. #4
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    Quote Originally Posted by LittleJake
    The point of splitting up Quads and Hammys to 2 different workouts, is so that you can focus on each of them more. If you hit quads first in a day, by the time you get to hams you're so damn tired to really focus on them. At least that's how I am. It goes the other way too..


    But give a day for quads, legs, and hams each.

    If you're going to split it up, split it up and take legs out of the workout.

    Something like this maybe:

    Day One: Chest/Abs/Calves
    Day Two: Legs (Quads/Compound) [Squats, Leg Press, Leg Exension]
    Day Three: Biceps/Triceps/Abs
    Day Four: Hamstrings/Back/Calves [SLDL, Lying Leg Curl, Standing Leg Curl]
    Day Five: Shoulders/Traps/Abs

    5 day split, go 3on-2off, 2on-3off, 5on-2off, or what have you.

    Real good workout IMO
    Thanks alot I like the way that routine looks I'm going to try it.

  5. #5
    Go Heels! MixmasterNash's Avatar
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    It's sort of silly to try an isolate quads versus hamstrings because you're limited to a poor selection of exercises. However, two different "leg" days with a slightly different emphasis is a good idea. I suggest deads on one day and squats on another.

    I don't like Jake's split. I'd put "hamstrings" with "traps" due to functional overlap, and move "back" to a different day.

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  6. #6
    LittleJake JSully's Avatar
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    Quote Originally Posted by MixmasterNash
    It's sort of silly to try an isolate quads versus hamstrings because you're limited to a poor selection of exercises. However, two different "leg" days with a slightly different emphasis is a good idea. I suggest deads on one day and squats on another.

    I don't like Jake's split. I'd put "hamstrings" with "traps" due to functional overlap, and move "back" to a different day.
    Workouts typicall range from 3-4 exercises, for 3-4sets of 6-10 each.

    In any case, to each his own.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  7. #7
    Just watch me ... Built's Avatar
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    I do two different back days and two different leg days, tossing in chest with one of the back days and shoulders with the other. I slip in abs, calves and arms with the main workouts.

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