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  1. #1
    Registered User amiller8185's Avatar
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    Thoughts on this 3 leg day split

    Been lifting for almost 10 years straight making gains from 170 to 240#. Now leaned out to 210. I have always felt my legs and back have lagged behind everything else. Thinking of attacking legs 3 times. Thoughts or suggestions on a split? This is what I came up with.

    Back
    Heavy Quads
    Chest
    Heavy Hamstrings
    Shoulders/Arms
    Hypertrophy Legs
    Rest

    Thoughts/suggestions?
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  2. #2
    Registered User air2fakie's Avatar
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    Think you're lacking any useful details, although an entire heavy quads day and heavy hamstrings day doesn't sound particularly productive. But if you've been lifting 10 years, do what you think will work best based on your past results.
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  3. #3
    Registered User amiller8185's Avatar
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    Originally Posted by air2fakie View Post
    Think you're lacking any useful details, although an entire heavy quads day and heavy hamstrings day doesn't sound particularly productive. But if you've been lifting 10 years, do what you think will work best based on your past results.
    Just trying to do something different. 2 Leg days has always worked great, but I am debating if 3 would be too many. Quad day would be focused more around the Squat. Ham day more around the deadlift. 3rd day would be an overall high rep leg day. Im just not sure if this is a good approach.

    Something like this
    Quad
    Squat 5x5
    Front Squat 4x8
    Leg Press 4x8
    Calves

    Hamstring
    Deadlift 5x5
    Glute Ham Raise 4x8
    Stiff Deadsd 3x8
    Reverse Hyper 3x10
    Calves

    Hyper Leg Day
    Squats 4x15
    Good Mornings 4x15
    Leg Curl 4x20
    Leg Extension 4x20
    Calves
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  4. #4
    Registered User TAWS6's Avatar
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    Originally Posted by amiller8185 View Post
    Just trying to do something different. 2 Leg days has always worked great, but I am debating if 3 would be too many. Quad day would be focused more around the Squat. Ham day more around the deadlift. 3rd day would be an overall high rep leg day. Im just not sure if this is a good approach.

    Something like this
    Quad
    Squat 5x5
    Front Squat 4x8
    Leg Press 4x8
    Calves

    Hamstring
    Deadlift 5x5
    Glute Ham Raise 4x8
    Stiff Deadsd 3x8
    Reverse Hyper 3x10
    Calves

    Hyper Leg Day
    Squats 4x15
    Good Mornings 4x15
    Leg Curl 4x20
    Leg Extension 4x20
    Calves


    How much can you squat, bench and DL?

    Honestly there isn't anything new.. Something as basic as Fierce 5 U/L will take you to your limits. No need to break up the body into bits and pieces.
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  5. #5
    Registered User pondman's Avatar
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    Originally Posted by amiller8185 View Post
    Been lifting for almost 10 years straight making gains from 170 to 240#. Now leaned out to 210. I have always felt my legs and back have lagged behind everything else. Thinking of attacking legs 3 times. Thoughts or suggestions on a split? This is what I came up with.

    Thoughts/suggestions?
    What else do you have besides legs and a back? That's about 75 percent of the human body.

    What are you currently doing?

    Lots of people with nice physiques split out their legs, so it can be done. I don't know if trying to isolate leg muscles will work, other than if you've been doing squats for 10 years and have no ass, hamstrings, or calves. Having a nice back takes a lot of work. Got to put some effort in to it.
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  6. #6
    Registered User amiller8185's Avatar
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    Originally Posted by pondman View Post
    What else do you have besides legs and a back? That's about 75 percent of the human body.

    What are you currently doing?

    Lots of people with nice physiques split out their legs, so it can be done. I don't know if trying to isolate leg muscles will work, other than if you've been doing squats for 10 years and have no ass, hamstrings, or calves. Having a nice back takes a lot of work. Got to put some effort in to it.
    Recently I have been doing something like Legs chest back rest legs shoulders arms

    I am thinking 3 leg days may be overkill and I just need to clean up my quad and hammy day to really get the most out of it. When i bulk it always seems like my chest, shoulders and arms come up fast but my legs and back are super slow. Was suggested to hit these groups maybe twice a week. Something like

    Legs
    Back
    Chest
    Rest
    Legs
    Back
    Shoulders/Arms

    By no means am I a pro lifter but my best lifts are 350 bench, 530 deadlift, and 370 squat. A back injury made me back off of these so my strength is still coming back but gives you an idea of where I am at.
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  7. #7
    Unregistered User MyEgoProblem's Avatar
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    Actually have my mrs on a very similar setup.
    Not long from an SI tweak so no overloading with too much work on any given session. Already close to a Nat qual total again.

    Day 1 home
    Primary squat
    Squat assistance (will switch to dead ass later)
    Band ham curls

    Day 2 home
    Primary dead
    Dead assistance (will switch to squat ass later)
    Band ham curls

    Day 3 in gym (higher vol stuff)
    Hack squat
    Rdl
    Hip thrust
    'single joint machubey stuff' like add/abb/ham/quad
    FMH crew T-Rex.
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