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Split Leg Training

sdupdike

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I need some help splitting my legs into quad dominant and ham dominant exercises. Right now, I work legs twice a week, one heavy day and one lighter day. Here is my current routine:

Heavy Day (Monday):
Squats
Leg Press
SL Deadlifts
Leg Curls

Light Day (Thursday):
Leg Ext
Leg Curls
Smith Lunges
Inner/Outer Thighs
Glute Machine

Here is what I'm thinking for the new split.

Quads (Monday):
Squats
Leg Press
Leg Ext
Inner/Outer Thighs

Hams (Thursday):
Deadlifts
Lunges
Leg Curls
Glute Machine

I work calves both days, and I will continue to do that. Is there anything I should change or add? I'm open to any suggestions. Thanks.
 
lunges is a quad dominant, try this:
Quad- Monday
Squat 4 sets
Leg Press 3 sets
Leg extension 3 sets
calves- 3 sets
Hams- Thursday
Stiff legged deads- 4 sets
Gluts Ham raises- 3 sets
Leg Curls- 3 sets
calves 3 sets
dont waste time on inner/outter thigh, glute machine- they get hit enough with all these exercises
 
why not train both squatting movements and pulling movements on both days?
 
I want to split them up because I run out of time trying to do them all at once. I work out at lunch time, and I always feel like I'm running out of time on leg day. I guess because I'm doing quads, hams, and calves. My other work out days are only 2 body parts, so I can fit it all in.

What are glute ham raises?
 
i vote to drop the last exercise on both days. the ad/abductor machine is a waste of time and you don't need any glute machine if you're doing full squats. i'd scrap the leg extenstion for bulgarian squats or something too.
 
P-funk said:
why not train both squatting movements and pulling movements on both days?

I'm with P on this. Do two movements of each on both days. One day you can emphasize the hammies and one day you can emphasize the quads:

Day A - Quad Emphasis:
Squats
DB Romanian Deadlifts
Leg Press
Leg Curls

Day B - Ham Emphasis:
Deadlifts
Lunges
Lateral Stepups (Instead of the yes/no machine)
Leg Extensions (I would scrap this too, but if you must...)
 
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