Lower body training twice a week

For most people with average genetics, training the lower body 2 x per week provides a better stimulus than cramming everything into one marathon workout. The same often applies to the upper body, although you have more flexibility with the training load: sometimes 1 x per week, sometimes 2 x per week.

Why does your lower body need more frequent training?

Honestly, there is no secret trick here. If you squeeze all your thigh, calf and glute work into a single day, the workout soon becomes too long. Your first exercises go well, but towards the end, your technique starts to break down and the weights you can lift drop.

Splitting your lower body training across two days lets you do less at a time, but do it better. You can focus on your quads on one day and your hamstrings on the other. This leaves room for progression, and your body does not have to recover from every workout as though it were a small competition.

Weekly lower and upper body splits

Below are several simple training splits. They are not set in stone, but provide a framework for training a body part, lift or muscle twice a week, with less volume in each workout.

• Mon – Thighs, calves, abs
• Tue – Chest, shoulders, triceps
• Wed – Rest
• Thu – Thighs, calves, abs
• Fri – Back, traps, biceps
• Sat – Rest
• Sun – Rest

• Mon – Thighs, calves, abs
• Tue – Lats, chest, triceps
• Wed – Rest
• Thu – Thighs, calves, abs
• Fri – Lats, shoulders, biceps
• Sat – Rest
• Sun – Rest

• Mon – Thighs, calves, abs
• Tue – Lats, chest, traps
• Wed – Rest
• Thu – Thighs, calves, abs
• Fri – Shoulders, triceps, biceps
• Sat – Rest
• Sun – Rest

• Mon – Thighs, calves, abs
• Tue – Lats, chest, triceps, biceps
• Wed – Rest
• Thu – Thighs, calves, abs
• Fri – Lats, shoulders, triceps, biceps
• Sat – Rest
• Sun – Rest

The simple truth is that even a good program will wear you down if you keep pushing it for too long. That is why it is worth taking a lighter week every 3 – 4 weeks, training each muscle or body part 1 x per week. During that week, you can do 3 or 4 workouts, reduce the number of working sets by about a third, or keep the number of sets the same but use lighter weights.

• Mon – Thighs, calves, abs
• Tue – Chest, biceps
• Wed – Rest
• Thu – Back, traps, abs
• Fri – Rest
• Sat – Shoulders, triceps
• Sun – Rest

• Mon – Back, traps, biceps
• Tue – Rest
• Wed – Thighs, calves, abs
• Thu – Rest
• Fri – Chest, shoulders, triceps
• Sat – Rest
• Sun – Rest

How should you structure your lower body training?

Keep each workout to a maximum of 25 working sets. Rest periods should be 1.30 – 2.30. If you train your upper body muscles 2 x per week, up to two exercises per muscle group will often be enough, provided you are actually making progress with them.

For your lower body, it is a good idea to use an A workout and a B workout. Day A gives your quads more work, while day B focuses more on your hamstrings and glutes. This lets you distribute squats, lunges, deadlift variations and calf work more effectively.

Weeks 1 – 4

Workout A
Exercises / Sets / Reps / Rest
Front squat (feet shoulder-width apart) / 3 / 6-10 / 2-3 min
Barbell lunges (short steps) / 3 / 8-10 / 90 sec
Leg press (feet low and close together) / 4 / 15 / 60 sec
Seated calf raise / 4 / High-rep sets of 20 reps or more

Workout B
Exercises / Sets / Reps / Rest
* Romanian deadlift / 3 / 6-10 / 2-3 min
** Glute-ham raises / 3 / 8-12 / 90 sec
Leg press (feet high, moderately spaced) / 4 / 15 / 60 sec
Standing calf raises / 4 / 15 / 60 sec

* Lower only as far as you can without rounding your back. This depth varies from person to person.
** You will probably need a slight push at the bottom, but keep it minimal and make sure you also use your muscle strength to pull yourself up.

Weeks 5 – 8

Workout A
Exercises / Sets / Reps / Rest
* Back squat (narrow stance) / 3 / 6-10 / 2-3 min
Barbell split squat / 3 / 8-10 / 90 sec
** Leg press (feet low and wide apart) / 4 / 15 / 60 sec
Seated calf raise / 4 / 15-20 / 60 sec

* Keep the barbell high on your upper back and use a narrow stance.
** Place your feet low and wide apart on the platform.

Workout B
Exercises / Sets / Reps / Rest
* Good mornings / 3 / 8-10 / 2-3 min
Barbell lunges (long steps) / 3 / 8-12 / 90 sec
** Leg press / 4 / 15 / 60 sec
Standing calf raises / 4 / 20-30 reps

* Lower only as far as you can without rounding your back. How far you can go without rounding your back varies considerably from person to person.
** Place your feet high and close together on the platform.

Practical signs to watch for

If the weights are moving, your technique holds up and your next workout does not feel like punishment, the split is probably right for you. If your thighs are constantly sore, your lower back tires before the target muscles do or your sleep gets worse, the volume is too high.

Do not confuse frequency with endlessly adding more. Two leg days a week work when each day has a clear focus and recovery is built into the plan. You do not have to push yourself to the limit every day.

FAQ

Is it OK to train your lower body 2 times a week?

Yes, this works well for many people. The key is to keep the volume of any one workout from getting too high and to spread the heavy exercises sensibly across the week.

Do you always need to train your upper body 2 times a week as well?

No. You can vary your upper body training frequency: 1 time a week during some periods and 2 times a week during others. Let your recovery and progress guide you, not just the calendar.

When should you take a lighter week?

Every 3 – 4 weeks is a good rhythm. During that week, you can do 3 or 4 workouts and reduce either the number of sets or the weight used for your working sets.

Author: Janar Rückenberg

Source:Turg.Fitness.ee

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