6 days split with Legs once per week

[lachu543]

Hi,

Can anyone propose any Split Routine which include Leg Day only once per week? Other parts I can train 2x week but for Legs i love and prefer go with more volume etc., i do a cardio few days a week too so i need more time to recovery for them.

[JohnnyJim]

Hi,

Can anyone propose any Split Routine which include Leg Day only once per week? Other parts I can train 2x week but for Legs i love and prefer go with more volume etc., i do a cardio few days a week too so i need more time to recovery for them.

I've NEVER done a once-a-week leg routine in my life. When I was newbteen years old, I did a Push-Pull-Legs routine and lifted 6 days a week, twice a week for every bodypart.

However, I'm doing a once-a-week routine for my upper body right now.

10 sets of 6 reps, long rest intervals. My physique has thanked me for it.

And I do think legs can be done that way, preferably with squats.

[Buster Brown]

Hitting legs once a week is fine if you are training for hypertrophy.

Leg extensions 4*8 or weighted step ups 5*4
Squats 8/8/6/6/5/5
Deadlifts 8/6/5/5/5
Leg presses 8*4
Lying leg curls 4*10
Stiff legged dead lifts 4*8 (light ) or standing leg curls
Calf raises 4*15