Split Day #1- Legs, Quad & Glute Focus

As I had mentioned in my previous post, the first day of my split is a leg day that is quads and glute focused. The key to any good workout is to have a combination of a compound movement, an isolation movement, and a single movement. The exercises of this split follow this approach.

I first begin with dynamic stretching for 5-10 minutes. While you can just get straight into lifting, your body will thank you when the time is taken to properly warm up. My stretching is focused on getting my muscles moving, joints freed up, and blood flowing. I usually include the following: walking lunges, alternating 90-90's, hip gate openers and closers, and finally a hamstring stretch.

Following stretching, I move straight into a high weight compound movement: back squats. While some people will argue that this exercise should be skipped due to its strain on the knees, I would encourage everyone to try it, because if done properly, it can be very beneficial.

I begin with a few (4 or 5) body weight squats without the barbell to make sure my form is correct. I then move into 45 pounds on each side (135 including bar) for 6 reps, then 80 on each side (205 including bar) for 6 reps, and finally 90 on each side (225 including bar) for 4 reps.

I would not recommend that anyone start with these weight increments. Start with the bar that is 45 pounds, make sure your form is correct (feet slightly wider than shoulder width apart, going down to about 90 degrees or lower, and knees don't fall in as you go down) and then slowly add 10 pounds at a time.

Ideally, for all exercises, you should be able to do 6-8 reps, and your final set (usually the third set) should be near failure for the last rep.

I then move into an isolation quad movement: leg extensions on a machine. Using a machine for this helps to isolate the movement and brunt of the weight to a single muscle group, in this case the quads.

I once again do three sets for 6, 6, then 5 reps. I start at 95 pounds, then 105, and finally 115. All the reps should be slow and controlled with a brief pause at the top (when you're fully extended). Measure your weight according to what you can control but is also slightly challenging.

The last two exercises I do are more glute focused. They include single leg glute kickbacks and dumbbell Bulgarian split squats, both for 3 sets.

I do my single leg glute kickbacks on a machine, but you can also do them with an ankle strap on a cable attachment. I begin with 6 reps each leg at 80 pounds, 6 reps each leg at 90 pounds, and finally 8 pulses each leg with 100 pounds. The pulses are in the same position as when your leg is fully extended back, but instead of bringing it back forward, you keep it extended and pulse about three or four inches.

The final exercise, dumbbell Bulgarian split squats, is done with a bench and two dumbbells. Set up as if you are doing a regular split squat, but instead your back foot will rest up on the bench, and you will squat down and back towards the bench. I do sets of 5 each leg, 4 each leg, and 4 each leg. All of these are done with 45 pounds in each hand. Once again, choose a weight that feels challenging but not so much that you lose correct form.

I end my workout with an ab circuit of 45 pounds standing "around the worlds", 45 pounds overhead plate alternating marches, and finally 25-pound plate fully extended V-ups. This can be altered in exercises and weight, but I would recommend doing weighted abs, not just body weight. I do this for 2 sets of 12 reps each exercise.

Do some light mobility stretching to end and then you're set for day #2 of the split!