Quads and hamstrings training split?

Hey guys

Do some of you split your leg training?(Quads,calves and hams,glutes)
If you do,do you find it more effective?

I'm considering changing my leg routine up a bit to really get the most out of my legs.

Also what weekly split do you follow if you train them seperately?

Tx guys

I'm also thinking of doing the same once our fasting period is over. Thinking of doing a Tuesday/Friday split

Splitting quads and hammies was the best decision I've made in the gym! Used to hate leg days now I love them.

Pyroclasm wrote: Splitting quads and hammies was the best decision I've made in the gym! Used to hate leg days now I love them.

What is your hammies routine like?

What do you guys think of this training split?

Mon-Chest and Tri's
Tue-Quads and Calves
Wed-Rest
Thu-Back and Bi's
Fri-Hamstrings and Glutes
Sat-Shoulders
Sun-Rest

RvP wrote:

Pyroclasm wrote: Splitting quads and hammies was the best decision I've made in the gym! Used to hate leg days now I love them.

What is your hammies routine like?

Here's my sample hamstring workout:

Squats- 4 sets of 20,15,10,5 reps

Bulgarian split squats: 3 sets of 15 reps(per leg)

Standing Single leg curl: 3-4 sets of 10-12 reps

Romanian deadlifts: 3-4 sets of 8-10 reps

Lying leg curl: 2-3 sets of 12-15 reps

Sample Quad workout:

Leg extensions - 3 warmup sets of 20 reps,1 dropset till failure

Front Squats - 4 sets 8-10 reps

Leg Press - 4 sets 12-15 reps

Sissy Squats with plate - 2 sets 10 reps
---Supersetted with
Lunges - 2 sets 20 reps(steps) per leg

TheBarbellBarbarian wrote: Sample Quad workout:

Leg extensions - 3 warmup sets of 20 reps,1 dropset till failure

Front Squats - 4 sets 8-10 reps

Leg Press - 4 sets 12-15 reps

Sissy Squats with plate - 2 sets 10 reps
---Supersetted with
Lunges - 2 sets 20 reps(steps) per leg

Thanks bro. Will adapt it to my next leg day

How does your weekly training split look like Pyroclasm??

Or anyone who splits quads and hams?

I split upper legs and lower legs.

I do quads and hammies on tuesdays and fridays and I do calves on wednesdays and saturdays. I do legs twice a week because they were very weak and they still aren't great so I will continue to do it until I finally give up.

I include glutes into my guads and hammies workout because they strain when doing most quad excercises. I start with hammies first because they are weaker than my quads so they need more focus.

My quads and hammy workout goes as follows:
Lying hamstring curls
Leg press superset with swing squats or hack squats
Standing hamstring curls
leg extensions
Lying hamstring curls again

The extra lying hamstring curls is just for extra work on the hamstrings so that they can grow as much as possible.

My calf workout goes as follows:
Seated calf raises ( basically 3 different sets in 1. All different weights)
Standing calf raises
Raises on the swing squat

All these are done in rotation.

I find that this works wonders!! My quads have grown more than 10cm in the last 2 months and my calves have grown about 3 or 4 cm in the same time period.

I hope this helps

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Thanks dobby and welldone on the progress bro!

Do you think this weekly schedule will do fine?
Mon-Chest and Tri's
Tue-Quads and Calves
Wed-Rest
Thu-Shoulders
Fri-Hamstrings and Glutes
Sat-Back and Bi's
Sun-Rest

The reason for splitting quads and hams is that I want them more developed,especially the vastus medialis and lateralis (teardrop muscles) and by splitting I can focus more on the specific muscle and do more exercises for them than on a combined day.

Other body parts must not be neclected so will this weekly training schedule be sufficient?

Ok so I hitted quads and calves today and I'm really liking this split!

Got a massive pump and was drenched is sweat,gave it everything I've got!
Really intense and I recommend splitting quads and hammies to anyone wanting more out of their legs!

TheBarbellBarbarian wrote: How does your weekly training split look like Pyroclasm??

I do things like this:

Day 1: Chest and Abs
Day 2: Quads and Calves
Day 3: Rest
Day 4: Back and Hamstrings
Day 5: Shoulders and Abs
Day 6: Biceps, Triceps and Calves
Day 7: Rest

@Barbel - your split looks perfect to me. I have never really just done things because others do. I like to be different just because I can.

Keep this thread open and give us updates if this works for you

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