Leg Day Splits

Hi all, I hope Wednesday is treating you well. Yesterday I had surgery on my hand and as a result I will not be able to hit the gym for anything other than legs and core for the next 4-6 weeks. I've never really split my leg day workouts, and am curious if any of you may have advice on how best to do so. Current thoughts are quads/calves one day, following with hamstrings/gluttes. Additionally planning to alternate between heavy and light days for each split, adding in core every other day. What do y'all think.. all recommendations are welcomed!

Comments (10)

Jun 5, 2019

How bad is your hand?

Can you deadlift / squat?

If so I try to Squat or Deadlift (switch off) on 1 day, and 2nd time a week do quads / hams / calf / inner thigh supplemental exercises.

You could turn it into DL then Squat (pick one of those to be heavy, other light) then accessory and turn it into a 3 day split, adjusting volume as needed for soreness. Throw in cardio and core every other day.

Jun 5, 2019

Appreciate the advice, but sadly I can't deadlift or do cardio (100% serious lmao), hand is relatively fucked until soft cast is off and stitches are out. Probably going to front squat on quad days and wide stance reg squat on ham + glutes

Jun 5, 2019

Oof that sucks.

Godspeed brotha.

    • 1
Jun 5, 2019

So you can squat but you can't do cardio?

...how?

    • 1
Jun 5, 2019

Two main factors. (1) I've been battling an infection associated with the original injury for the past 5 weeks. (2) large cuts were made in the procedure that will take a significant amount of time to scab over and completely close. Given that, the surgeon doesn't want any sweat building in the soft cast due to the increased risk of infection spreading again. Doing stairmaster I sweat like hell after just 10-15 minutes, but if I take 1-3 minute gaps in between sets of lifting, I can get through a workout without getting into the sweat dripping territory.

Jun 5, 2019

I sweat more on leg days than i do cardio days, but i guess that could be the way i do them. or my legs are just in poor shape, who knows.

Jun 5, 2019

With your deadlift ability limited, I would try to find a way to increase your posterior chain:quad ratio. From experience, too much squat volume and not enough hamstrings/glutes causes imbalances and trouble for my hips and lower back.

What about glute/ham developer eccentric reps (no hands required) or hip extension in place of deadlifts? Training quads/calves one day and hams/glutes another definitely lets you focus on each group more thoroughly but I always try to hit 2:1::posterior:anterior.

Hope this helps!

    • 1
Jun 6, 2019
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