5 Day Workout Split With 2 Leg Days

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What's included:

• Benefits of 2 leg days in your workout split
• Key leg muscles
• Workout #1
  • Day 1 - Push (6 exercises)
  • Day 2 - Pull (6 exercises)
  • Day 3 - Legs (6 exercises)
  • Day 4 - Rest
  • Day 5 - Push/Pull (6 exercises)
  • Day 6 - Legs (6 exercises)
  • Day 7 - Rest
• Bonus Workout #2
  • Day 1 - Push (6 exercises)
  • Day 2 - Lower body (4 exercises)
  • Day 3 - Rest
  • Day 4 - Push (4 exercises)
  • Day 5 - Pull (4 exercises)
  • Day 6 - Legs (5 exercises)
  • Day 7 - Rest
• Key leg exercises - How to do Deadlifts and Barbell Squats.

Description

Many of us follow a workout routine where we train our upper bodies 2-4 times each week. Yet, it’s common to only train our legs once. The legs are the largest muscle group in your body, and it is true they normally need extra time to recover. But could you benefit from adding 2 leg days to your routine?

Training your legs twice per week can stimulate more muscle growth in your lower body, as well as improve your balance and athletic performance. Being the largest muscle group, training your legs with greater frequency can also be beneficial for burning calories. This can help you lose weight (burn fat) or increase the overall muscle mass in your body.

It’s important to plan your workout routine carefully. You need to allow adequate recovery time between workouts to avoid overtraining. In this article, we have two 5 day workout splits both with 2 leg days. They are based on our 5 day ULPPL and 5 day PPL split routines.

Benefits of 2 leg days in your workout split

Muscle growth

Adding 2 leg days to your workout split can significantly increase the rate of muscle growth. This is because your leg muscles, made up of your quads, hamstrings and glutes in particular, are some of the largest muscles in your body. Hitting these muscles with a higher frequency means you are stimulating a greater volume of muscle through the week. This ultimately results in you building more muscle mass.

Lower body balance

Building stronger muscles in your legs is key to developing balance skill in your lower body. Working your legs twice per week can help you develop your legs evenly. Stronger leg muscles can also boost your performance in other exercises, as well as sport and other activities.

Weight loss and calorie burn

A 5 day split with 2 leg days is a great option if your goal is to lose weight. Given the sheer muscle mass you have in your legs, working them demands a great deal of energy. This energy is made by burning calories, both during and in the hours and days after your workout. Using 2 leg days to burn additional calories will help accelerate your weight loss goal.

Athletic performance

Working your legs regularly will strengthen your lower body, providing extra power and stability. If you take part in sports, particularly those involving running or jumping, stronger legs and improve your performance.