Need advice on Lower/Lower/Lower Split
Hello everyone!
For a bit of context I have always done sports and not really lifted as a main form of exercise but have used it as a supplement to my sports and feel comfortable in the weight room.
I have been dealing with a shoulder injury that has taken me away from my sports and will be needing surgery but id still like to stay active. Unfortunately I cant do any upper body workouts so I’ve come up with a lower/lower/lower split and was hoping you could give me advice or point me in the right direction.
Any advice will be greatly appreciated.
Split:
Monday (quads)
Leg extensions — 3 sets, 10–15 reps
Squats — 3 sets, 5–10 reps
Leg press (low feet) — 3 sets, 5–10 reps
Bulgarian split squat — 3 sets, 12–15 reps
Calf Raises — 4 sets, 10–15 reps
Back extension — 4 sets, 12–15 reps
Wednesday (hams/glutes)
Leg curls (seated or laying) — 3 sets, 10–15 reps
RDL — 3 sets, 5–10 reps
Leg press (high feet) — 3 sets, 5–10 reps
Barbell hip thrusts — 3 sets, 12–15 reps
Calf Raises — 4 sets, 10–15 reps
Back extension — 4 sets, 12–15 reps
Friday (heavy compund)
Squats — 3 sets, 3–5 reps
RDL — 3 sets, 3–5 reps
Barbell hip thrusts — 3 sets, 3–5 reps
Calf Raises — 4 sets, 10–15 reps