Are you looking for a workout routine that targets your entire body in just five days? Do you want to build stronger legs with two dedicated leg days? Then the 5 day split workout with 2 leg days may be the perfect routine for you.
The 5 day split workout with 2 leg days is designed to help you build strength and muscle by dividing your workouts into five different sessions throughout the week. The two leg days will help you focus on strengthening your lower body, while the other three days will target your upper body muscles.
So, what is the 5 day split workout with 2 leg days? This workout routine involves splitting your workouts into five different sessions, each targeting different muscle groups. The two leg days will focus on different exercises that work the muscles in your legs, such as squats and lunges. The other three days will target your chest, back, shoulders, arms, and abs.
In summary, the 5 day split workout with 2 leg days is a highly effective workout routine that targets your entire body while prioritizing your lower body with two dedicated leg days. This routine is perfect for anyone looking to build strength and muscle in a structured and efficient way.
Leg Day 1: Quadriceps and Hamstrings
On the first leg day of the 5 day split workout with 2 leg days, you will focus on exercises that target your quadriceps and hamstrings. This includes exercises such as squats, lunges, leg presses, and leg extensions. These exercises will help you build strength and muscle in your legs, including your thighs and glutes.
Personally, I find that squats are one of the most effective exercises for building strength and muscle in my legs. I like to start my leg day with a few sets of squats, gradually increasing the weight I lift with each set. I also like to include lunges and leg presses to target different areas of my legs.
Leg Day 2: Calves and Glutes
On the second leg day of the 5 day split workout with 2 leg days, you will focus on exercises that target your calves and glutes. This includes exercises such as calf raises, glute bridges, and deadlifts. These exercises will help you build strength and muscle in your lower legs and buttocks.
Personally, I find that calf raises are an excellent exercise for building strength and muscle in my calves. I like to do several sets of calf raises, gradually increasing the weight I lift with each set. I also like to include glute bridges and deadlifts to target my glutes.
Benefits of 5 Day Split Workout with 2 Leg Days
The 5 day split workout with 2 leg days has several benefits. Firstly, it allows you to target your entire body in just five days. Secondly, the two leg days help you prioritize your lower body muscles, which are often neglected in other workout routines. Finally, this routine is highly effective for building strength and muscle in a structured and efficient way.
How to Do the 5 Day Split Workout with 2 Leg Days
To do the 5 day split workout with 2 leg days, you will need to divide your workouts into five different sessions. On the first leg day, focus on exercises that target your quadriceps and hamstrings. On the second leg day, focus on exercises that target your calves and glutes. On the other three days, focus on exercises that target your chest, back, shoulders, arms, and abs.
Here is a sample workout schedule for the 5 day split workout with 2 leg days:
Monday: Quadriceps and Hamstrings
Squats
Lunges
Leg Presses
Leg Extensions
Tuesday: Chest and Triceps
Bench Press
Incline Press
Dumbbell Flyes
Tricep Extensions
Wednesday: Rest Day
Thursday: Calves and Glutes
Calf Raises
Glute Bridges
Deadlifts
Friday: Back and Biceps
Pull-Ups
Rows
Lat Pull-Downs
Bicep Curls
Saturday: Shoulders and Abs
Military Press
Lateral Raises
Front Raises
Planks
Question and Answer
Q: Can beginners do the 5 day split workout with 2 leg days?
A: Yes, beginners can do this workout routine. However, it is important to start with lighter weights and gradually increase the weight as you build strength and muscle.
Q: Can I do cardio on rest days?
A: Yes, you can do cardio on rest days. However, it is important to listen to your body and not overdo it.
Q: How long should each workout session be?
A: Each workout session should be around an hour to an hour and a half, depending on your fitness level and goals.
Q: How often should I do this workout routine?
A: You should do this workout routine five days a week, with two rest days.
Conclusion of 5 Day Split Workout with 2 Leg Days
The 5 day split workout with 2 leg days is an excellent workout routine for building strength and muscle in a structured and efficient way. By dividing your workouts into five different sessions, you can target your entire body while prioritizing your lower body muscles with two dedicated leg days. Whether you are a beginner or an experienced gym-goer, this routine is highly effective for achieving your fitness goals.
