I’ve covered a great deal about split training on Daily Workout. Workout below focuses strictly on the lower body. It can be integrated into any split training program.
Start with a light warm up. Weight training portion begins by working larger muscle groups and working our way down to hit small muscles. Perform reps and order of exercises as outlined below. Rest 60 seconds after each set. Finish with light cardio.
2-Day Split – Lower Body Workout
- Stationary bike, low intensity 5 mins
- Squats 16-20x, 16-20x, 10-12x, 10-12x
- Deadlift 10-12x, 10-12x, 10-12x, 10-12x
- Standing Calf Raises 16-20x, 16-20x, 16-20x
- Suitcase Squats 12-15x, 12-15x, 12-15x
- Leg Curls 12-15x, 12-15x, 12-15x
- Calf Press 20x, 20x, 20x
- Stationary bike, low intensity 10 mins