Many bodybuilders find it challenging to build strong lower bodies. It’s not because they lack effort. Leg workouts are tough, and there’s no such thing as an easy leg day. The real problem often lies in not training the legs enough. One effective solution is to implement a Twice-Weekly Leg Split routine. This approach involves training your legs twice a week, focusing on different muscle groups in each session. By incorporating targeted quad, hamstring, and calf exercises into your workout plan, you can overcome the leg training plateau and achieve massive leg gains.
Here’s how it usually goes on paper:
- Monday: Chest
- Tuesday: Back
- Wednesday: Legs
- Thursday: Shoulders
- Friday: Arms
But in reality, you’re hitting your upper body four times and your legs just once. Upper body muscles usually get worked 2-3 times, directly and indirectly.
This unequal training leads to underdeveloped legs. One way to fix this is by training legs twice a week. This simple change rebalances your routine and helps your leg muscles grow bigger.
Just like you target different muscles in your upper body, focus on different leg muscles in each workout. This way, you ensure that all leg muscles grow strong.
You can think of it as working on your front leg muscles (quadriceps) one day and your back leg muscles (hamstrings) another day. Just like you train biceps and triceps separately, this approach ensures balanced leg development.
If you’re feeling overwhelmed by creating your leg workout plan, don’t worry. We’ve done the work for you! Follow our program to build strong, proud legs.
Table of Contents:
- Twice-A-Week Lower Body Split – Workout #1
- Hip-Dominant Workout
- Twice-A-Week Lower Body Split – Workout #2
- Knee-Dominant Workout
- Twice-A-Week Lower Body Split – Exercise Instructions
- Workout # 1 – Hip Dominant
- Deficit deadlift
- a. Leg curls
- b. Romanian deadlift
- Barbell hip thrust
- 1 ½ reps leg curl
- a. Standing calf raise
- b. Ankle jumps
- Workout # 2 – Knee-Dominant
- Front pause squat
- a. Leg extension
- b. Sissy squat
- Heels elevated goblet squat
- Short-step lunges
- a. Seated calf raise
- b. Tiptoe farmer’s walk
- Overview
- References
Twice-A-Week Lower Body Split – Workout #1
In line with the Weider priority principle, focusing on your weaknesses first optimizes your energy and time. Since many bodybuilders tend to have less developed hamstrings compared to their quadriceps, this split program prioritizes training your hammies. It’s worth noting that many of these exercises also engage your glutes, which often complement hamstring development.
Of course, if your leg biceps are already well-developed, feel free to adjust these workouts accordingly. However, for most lifters, bringing up the hamstrings is key.
Hip-Dominant Workout
- 1. Deficit Deadlift: Perform 4 sets of 6 reps with a 2-minute recovery between sets.
- 2a. Leg Curls: Do 3 sets of 8-12 reps, superset with:
- 2b. Romanian Deadlift: Also 3 sets of 8-12 reps, with a 90-second rest after each superset.
- 3. Barbell Hip Thrust: Complete 3 sets of 12-15 reps, resting for 60 seconds between sets.
- 4. 1 ½ Reps Leg Curl: Finish with 1 set of 50 reps, without specific recovery time.
- 5a. Standing Calf Raise: Perform 4 sets of 8-12 reps, superset with:
- 5b. Ankle Jumps: Aim for maximum reps, then rest for 90 seconds before repeating the superset two more times.
For exercises 2a and 2b, as well as 5a and 5b, follow the superset format. Complete the first exercise (a), then immediately proceed to the second exercise (b) without rest. Rest for the designated time after each superset and repeat for three sets of each superset.
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Twice-A-Week Lower Body Split – Workout #2
Your second lower body leg workout of the week zeroes in on your quadriceps. To maximize your efforts, schedule this session 2-3 days after your hamstring workout for optimal recovery and performance.
Knee-Dominant Workout
- 1. Front Pause Squat: Complete 4 sets of 6 reps with a 2-minute recovery between sets.
- 2a. Leg Extension: Perform 3 sets of 8-12 reps, superset with:
- 2b. Sissy Squat: Also 3 sets of 8-12 reps, with a 90-second rest post-superset.
- 3. Heels Elevated Goblet Squat: Do 3 sets of 12-15 reps, resting for 60 seconds between sets.
- 4. Short-Step Lunges: Conclude with 1 set of 50 lunges per leg, without specified recovery time.
- 5a. Seated Calf Raise: Execute 4 sets of 8-12 reps, superset with:
- 5b. Tip-Toe Farmer’s Walk: Perform a max distance walk, then rest for 90 seconds before repeating the superset two more times.
For exercises 2a and 2b, as well as 5a and 5b, follow the superset format. Complete the first exercise (a), then immediately proceed to the second exercise (b) without rest. Rest for the designated time after each superset and repeat for three sets of each superset.
Twice-A-Week Lower Body Split – Exercise Instructions
If you’re considering this program, chances are you’re familiar with most of the exercises included. However, there are a few unique movements that might be new to you.
To maximize your training efficiency, ensure you understand and execute each exercise correctly. If any of the exercises are unfamiliar, begin with lighter weights to perfect your form before progressing to heavier loads. Remember, proper technique is key to maximizing results and preventing injuries.
Workout # 1 – Hip Dominant
This workout is about the hamstrings and glutes…
1. Deficit deadlift
Elevated Deadlifts are an advanced variation of the conventional deadlift exercise, specifically targeting the hamstrings and glutes with increased intensity. By elevating yourself on a 4-6” step, you extend the range of motion, effectively engaging the posterior chain muscles to a greater extent. However, it’s crucial to maintain proper form throughout the movement to avoid lower back rounding, which can potentially lead to injury.
Here’s how to perform Elevated Deadlifts:
- Begin by setting up a platform or step that is about 4-6 inches high.
- Stand on the platform with your feet hip-width apart, toes pointed slightly outward.
- Bend at your hips and knees to lower your body into a squat position, keeping your chest up and back flat.
- Grasp the barbell with an overhand grip, hands shoulder-width apart. Your arms should be fully extended, and the bar should be positioned directly above your mid-foot.
- Take a deep breath, brace your core, and drive through your heels to lift the barbell off the floor.
- As you lift, keep your back flat, chest up, and shoulders back. Avoid rounding your lower back.
- Once you reach a standing position with the barbell at hip level, pause briefly and squeeze your glutes.
- Lower the barbell back down to the starting position under control, keeping your back flat and knees slightly bent.
- Repeat for the desired number of repetitions.
Tips:
- Focus on maintaining a neutral spine throughout the movement to protect your lower back.
- Engage your core muscles to stabilize your body during the lift.
- Use an appropriate weight that allows you to perform the exercise with proper form. It’s better to start lighter and gradually increase the weight as you become more comfortable with the movement.
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2a. Leg curls
Leg curls target your hamstrings and can be performed lying down, seated, or standing, depending on your preference. These variations are equally effective, so choose the one that suits you best. Focus on lifting the weight with controlled movements and avoid using momentum. If you find yourself having to kick the weight up, it’s likely too heavy for you. Remember to squeeze your hamstrings at the top of each repetition for optimal results.
Here’s how to do Leg Curls:
- Adjust the leg curl machine to your desired setting (lying, seated, or standing).
- Lie face down, sit, or stand with your legs extended and the backs of your ankles against the padded lever of the machine.
- Grasp the handles or hold onto the machine for stability.
- Inhale and flex your knees, pulling the padded lever toward your glutes while keeping your hips and upper body stationary.
- Exhale and slowly return to the starting position, extending your legs fully but not locking your knees.
- Repeat for the desired number of repetitions, focusing on a controlled movement and squeezing your hamstrings at the top of the motion.
- Avoid using momentum or swinging your body during the exercise, as this can reduce the effectiveness and increase the risk of injury.
Tips:
- Use an appropriate weight that allows you to perform the exercise with proper form.
- Maintain a stable core and avoid arching your back excessively.
- Keep your movements smooth and controlled throughout the entire range of motion.
![](https://colosseumstrength.com/wp-content/uploads/2024/04/beautiful-girl-is-engaged-gym.jpg)
2b. Romanian deadlift
Romanian deadlifts (RDLs) are a compound exercise targeting your glutes and hamstrings, unlike leg curls which isolate the hamstrings. Performing leg curls before RDLs can be considered a form of pre-exhaust training, helping you push your hamstrings further than usual. When doing RDLs, aim for a full range of motion while ensuring your lower back remains flat and not rounded.
To perform Romanian deadlifts (RDLs) correctly, follow these steps:
- Stand with your feet shoulder-width apart and hold a barbell or dumbbells in front of your thighs with an overhand grip (palms facing down).
- Engage your core, keep your back straight, and slightly bend your knees.
- Hinge at your hips and lower the weight by pushing your hips back while maintaining a slight bend in your knees. Keep the barbell or dumbbells close to your body as you lower them down your thighs.
- Lower the weight until you feel a stretch in your hamstrings, but avoid rounding your lower back. Your spine should remain neutral throughout the movement.
- Pause for a moment at the bottom of the movement, then squeeze your glutes and hamstrings to return to the starting position. Keep the movement controlled and avoid using momentum.
- Repeat for the desired number of reps, ensuring proper form and maintaining tension on your hamstrings throughout the exercise.
3. Barbell hip thrust
After completing two variations of deadlifts, your lower back may start to fatigue. However, your glutes and hamstrings likely have more capacity for work, so we’ll focus on these areas while giving your lower back a break.
Barbell hip thrusts are excellent for targeting the posterior chain while being gentle on the lower back. It’s a potent exercise, so feel free to use heavy weights. Using larger diameter weight plates can also allow you to train to failure safely.
Here are the steps to perform barbell hip thrusts effectively:
- Start by sitting on the floor with your upper back against a stable bench or elevated surface. Your knees should be bent, and your feet flat on the floor, about hip-width apart. Place a padded barbell across your hips.
- Roll the barbell towards you so that it rests on your lap. Your hands can be placed on the barbell for stability.
- Engage your core, squeeze your glutes, and press through your heels to lift your hips upward. Your body should form a straight line from your shoulders to your knees at the top of the movement.
- Hold the top position for a moment, focusing on contracting your glutes maximally.
- Lower your hips back down under control, but do not let them touch the ground. Keep tension on your glutes throughout the exercise.
- Repeat the movement for the desired number of reps, ensuring smooth and controlled motions throughout the exercise.
Remember to use proper form, avoid overarching your lower back, and gradually increase the weight as you get stronger.
4. 1 ½ reps leg curl
Incorporate the 1 ½ rep method during your leg curls to intensify the muscle engagement. Your goal is to complete 50 reps with minimal rest between sets, treating it as one extended set. Aim for efficiency, pushing yourself without compromising form.
To add variety, opt for a different leg curl variation than what you previously did. For instance, if you started with lying leg curls, switch to seated leg curls for this segment of your workout.
To perform the 1 ½ rep leg curls:
- Use a lying or seated leg curl machine based on your preference.
- Bend your knees and curl your feet towards your buttocks, lifting the weight.
- Extend your legs halfway, pausing briefly in this position.
- Curl the weight back up towards your buttocks, completing the first half of the rep.
- Extend your legs fully, lowering the weight back down to the starting position.
- This completes one repetition; continue with this 1 ½ rep motion for a total of 50 reps.
5a. Standing calf raise
After completing your hip-dominant training, it’s crucial to transition to calf exercises to ensure balanced lower body development. Many struggle to increase calf size, often due to inadequate training volume and frequency. That’s why we recommend training calves twice a week, just like your upper legs.
Begin your lower leg workout with heavy standing calf raises, a classic calf-building exercise. Focus on proper form and controlled movements to maximize the benefits. Immediately after, transition to ankle jumps to further engage and challenge your calves.
To perform standing calf raises, follow these steps:
- Set Up: Stand upright with your feet about hip-width apart on a calf raise machine or a sturdy raised platform. Position your shoulders under the pads or hold onto a stable surface for support.
- Starting Position: Keep your back straight, core engaged, and gaze forward. Your heels should be slightly hanging off the edge of the platform, allowing for a full range of motion.
- Execution:
– Slowly raise your heels by pushing through the balls of your feet. Focus on lifting your heels as high as possible.
– Squeeze your calf muscles at the top of the movement to maximize contraction.
– Hold the peak position briefly to enhance muscle engagement. - Lowering Phase:
– Lower your heels back down in a controlled manner, allowing your calves to stretch.
– Avoid bouncing at the bottom; maintain control throughout the movement. - Repetitions: Perform the desired number of repetitions, typically in the range of 8-12 reps for muscle growth. Adjust the weight or resistance according to your strength level.
- Breathing: Inhale as you lower your heels and exhale as you raise them, coordinating your breathing with the movement.
- Sets: Complete 3-4 sets of standing calf raises, resting for about 60-90 seconds between sets to allow for sufficient recovery.
- Form Tips:
– Keep your knees slightly bent throughout the exercise to prevent locking them out.
– Maintain a smooth and controlled motion, avoiding jerky movements.
– Focus on the contraction and stretch of your calf muscles with each repetition.
– Gradually increase the weight or resistance over time as your calf strength improves.
Standing calf raises primarily target the gastrocnemius muscle of the calf and can help build strength and size in this area when performed with proper form and technique.
![](https://colosseumstrength.com/wp-content/uploads/2023/07/ibrakovic-freepik3.jpg)
5b. Ankle jumps
Absolutely, athletes who engage in activities like sprinting and jumping often develop robust calf muscles due to the explosive nature of these movements. Ankle jumps are a plyometric exercise that simulates these actions, providing your lower legs with an intense workout. Incorporating this exercise into your calf training regimen can contribute significantly to building strength and power in your calves, making it an excellent addition to your routine.
Here’s how to perform ankle jumps:
- Start by standing with your feet together and your arms relaxed at your sides.
- Keep your knees as straight as possible throughout the exercise.
- Push off the balls of your feet and jump upward, using the strength of your calf muscles.
- While in the air, keep your heels off the ground, ensuring your calves are engaged.
- Land softly back on the balls of your feet and immediately spring up again for the next repetition.
- Aim to do as many reps as possible, focusing on maintaining good form and explosive power.
- To target the lateral aspect of your calves, you can add a side-to-side movement while jumping.
- For an added challenge, try hopping on one leg instead of both, or hold dumbbells in your hands to increase resistance.
Remember to perform the exercise at a pace and intensity that is comfortable yet challenging for you, and always prioritize safety and proper form.
Workout # 2 – Knee-Dominant
This workout focuses quadriceps…
1. Front pause squat
Front squats heavily engage your quadriceps due to increased knee flexion and an upright torso position. Adding a 2-3 second pause at the bottom of each rep enhances time under tension, intensifies the stretch on your quads, and boosts the productivity of every repetition, making them ideal for quad development.
Front squats are indeed great for targeting the quadriceps.
Here’s how to perform them effectively with a pause at the bottom of each rep:
- Start by setting up a barbell in a squat rack at about shoulder height.
- Step under the barbell and position it across the front of your shoulders, resting on your collarbone and deltoids. Cross your arms in front of you and hold the barbell with an overhand grip.
- Stand up straight with your feet slightly wider than shoulder-width apart and toes pointed slightly outward.
- Brace your core, keep your chest up, and lower your body by bending at the knees and hips. Aim to lower yourself until your thighs are at least parallel to the ground, or lower if your mobility allows.
- Once you reach the bottom position of the squat, hold the pause for 2-3 seconds. During this pause, focus on maintaining tension in your quadriceps and keeping your core engaged.
- Push through your heels and drive your hips forward to return to the starting position, exhaling as you stand up.
- Repeat the squat, pausing again at the bottom of each rep, for the desired number of repetitions.
Remember to maintain proper form throughout the exercise, including keeping your knees aligned with your toes and not allowing them to cave inward. Gradually increase the weight as you become more comfortable with the movement and aim to perform each rep with control and intention.
2a. Leg extension
Leg extensions isolate and target your quadriceps effectively. Maintain a controlled tempo and opt for moderate weights to emphasize squeezing the weight upward, ensuring maximum engagement of your quads. Performing leg extensions right before your next exercise will push your quadriceps to the limit, promoting optimal growth and development. It’s time to push your limits and strive for growth!
Here’s how to perform leg extensions:
- Sit on the leg extension machine with your back against the backrest and your legs positioned under the padded lever.
- Adjust the machine so that the padded lever rests comfortably just above your ankles.
- Grasp the handles on the sides of the seat for stability.
- Keeping your back against the backrest and your core engaged, exhale and extend your legs upward until they are almost straight but without locking your knees.
- Hold the extended position for a moment, focusing on contracting your quadriceps.
- Inhale and slowly lower the weight back down to the starting position, allowing your knees to bend to about a 90-degree angle.
- Repeat for the desired number of repetitions, maintaining a controlled and deliberate movement throughout the exercise.
Ensure that you maintain proper form throughout the exercise, avoiding any swinging or jerking motions. Adjust the weight according to your strength level to ensure that you can perform the exercise with good technique and without straining your muscles or joints.
2b. Sissy squat
Sissy squats are a classic quadriceps exercise that relies solely on your body weight. This exercise targets your quadriceps intensely by placing your body in a mechanically disadvantaged position. While it may take some practice to master the movement, you’ll come to appreciate the effectiveness of this powerful quad-building exercise.
Here’s how to perform sissy squats:
- Stand near a wall, door frame, or hold onto a stable object for balance.
- Rise up onto your tiptoes and engage your core muscles.
- Push your hips forward, lean backward, and squat down as low as possible while keeping your body straight.
- Try to push your knees forward and extend them beyond your toes.
- Press the balls of your feet into the floor and return to the starting position by straightening your legs.
- Squeeze your thighs at the top of each repetition and repeat the movement for your desired number of reps.
3. Heels elevated goblet squat
The heels elevated goblet squat is a squat variation that heavily targets your quadriceps. Elevating your heels encourages your knees to move forward and helps maintain an upright torso position, intensifying the activation of your quadriceps.
To perform this exercise:
- Place a small weight plate or platform under your heels, elevating them slightly.
- Hold a single dumbbell or kettlebell close to your chest with both hands, forming a goblet position.
- Stand with your feet shoulder-width apart or slightly wider.
- Brace your core and keep your chest up as you squat down by bending your knees and hips.
- Lower yourself until your thighs are parallel to the ground or slightly below, keeping your heels grounded and knees tracking over your toes.
- Push through your heels to stand back up, squeezing your quadriceps at the top of the movement.
- Repeat for the desired number of repetitions, focusing on maintaining proper form and engaging your quadriceps throughout the exercise.
![](https://colosseumstrength.com/wp-content/uploads/2023/07/Mart-production-pexels.jpg)
4. Short-step lunges
Short-step lunges are an excellent lower body exercise that targets multiple muscle groups including the hamstrings, glutes, and quadriceps. Unlike traditional lunges where you take longer strides, short-step lunges emphasize the quadriceps more, making them ideal for this workout.
Here’s how to perform short-step lunges:
- Stand tall with your feet about hip-width apart.
- Take a step forward with one foot, keeping the stride relatively short compared to a regular lunge.
- Lower your body by bending both knees until your front thigh is parallel to the ground, ensuring your knee is directly above your ankle and not extending past your toes.
- Keep your torso upright and your chest lifted throughout the movement.
- Push through the heel of your front foot to return to the starting position.
- Repeat the movement with your other leg.
- Alternate legs and continue lunging for the desired number of repetitions or time.
Focus on maintaining control, proper form, and engaging your quadriceps as you perform the short-step lunges. Adjust the depth of your lunge based on your flexibility and comfort level.
5a. Seated calf raise
Seated calf raises specifically target the soleus muscle, which is located in the lower part of the calf. Strengthening the soleus not only contributes to overall calf size but also enhances the appearance of the entire calf complex by providing a solid foundation for the upper calf muscles, such as the gastrocnemius. Developing the soleus adds definition and shape to the calves, resulting in a more aesthetic lower leg appearance.
Here’s how to perform seated calf raises:
- Sit on a calf raise machine with your knees bent at approximately 90 degrees and your feet flat on the platform. Adjust the machine so that the balls of your feet are resting comfortably on the calf block, with your heels hanging off the edge.
- Place your hands on the machine’s handles or your thighs to stabilize your upper body throughout the exercise.
- Slowly raise your heels by pushing through the balls of your feet until you reach a full contraction in your calves. Squeeze your calf muscles at the top of the movement to maximize engagement.
- Hold the contraction briefly, then lower your heels back down in a controlled manner until your calves are fully stretched.
- Repeat the movement for the desired number of repetitions, focusing on maintaining proper form and control throughout the exercise.
- Adjust the weight on the machine as needed to ensure that the exercise is challenging yet manageable for your fitness level.
5b. Tiptoe farmer’s walk
Walking on tiptoes is an effective exercise to target your calf muscles. It mimics the constant tension and engagement that can contribute to calf growth, similar to the effect seen in individuals who carry excess weight. This exercise aims to replicate that beneficial strain on your calves for muscle development.
To perform the walking on tiptoes exercise:
- Stand upright with your feet together.
- Rise up onto the balls of your feet, lifting your heels off the ground.
- Begin walking forward slowly, maintaining the tiptoe position with each step.
- Keep your core engaged and your back straight throughout the movement.
- Take small, controlled steps to ensure balance and stability.
- Continue walking on your tiptoes for a designated distance or time.
- Gradually increase the intensity or duration of the exercise as you become more comfortable and stronger in this position.
Related Workout Articles:
- Best Bulgarian Split Squat For Leg Power, Size, and Mobility
- Choosing the Best Strength Training Method from 13 Different Types
- Bodybuilding Workout Plan with Suspension Trainer
Overview
Training your lower body once a week might not be sufficient for substantial leg growth unless you are genetically predisposed. Combining quad and hamstring workouts in a single session may also limit the volume necessary for leg development.
The popular meme “Friends don’t let friends skip leg day” holds some truth, but perhaps it’s time to elevate that encouragement to twice-weekly leg training.
Whether your upper body dwarfs your lower body or you aspire to achieve Tom Platz’s legendary leg size, increasing your leg training frequency is key. This workout plan, followed consistently for 2-3 months, will help bridge the gap between your upper and lower body strength and size.
References;
- Baechle, T.R., & Earle, R.W. (Eds.). (2008). Essentials of Strength Training and Conditioning (3rd ed.). Human Kinetics.
- Haff, G.G., & Triplett, N.T. (Eds.). (2016). Essentials of Strength Training and Conditioning (4th ed.). Human Kinetics.
- Schoenfeld, B.J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857-2872.
- Schoenfeld, B.J. (2016). Science and Development of Muscle Hypertrophy. Human Kinetics.
- Zatsiorsky, V.M., & Kraemer, W.J. (2006). Science and Practice of Strength Training (2nd ed.). Human Kinetics.
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