u/ZePGomes

Hey Steven. I'm currently doing a Push/Pull weekly split. I'm a bit confused and indecisive about the best way to structure my leg training. Based on the book and the YouTube online video series, the three main options would be:

Option A (Leg exercises spread across all 4 weekly workouts):

* Pull Day A - 3 sets of Dumbbell Split-Stance RDL

* Push Day A - 2 sets of Reverse Nordic Curls + 3 sets of Standing Dumbbell Single Leg Calf Raise

* Pull Day B - 2 sets of Slider Hamstring Curls

* Push Day B - 3 sets of Dumbbell Bulgarian Split Squat + 3 sets of Standing Dumbbell Single Leg Calf Raise

Option B (Legs split into posterior/anterior focus across 2 days):

* Pull Day A - 3 sets of Standing Dumbbell Single Leg Calf Raise

* Push Day A - 3 sets of Dumbbell Split-Stance RDL + 2 sets of Slider Hamstring Curls

* Pull Day B - 3 sets of Standing Dumbbell Single Leg Calf Raise

* Push Day B - 3 sets of Dumbbell Bulgarian Split Squat + 2 sets of Reverse Nordic Curls

Option C (similar to option B but anterior/posterior are mixed):

* Pull Day A - 3 sets of Standing Dumbbell Single Leg Calf Raise

* Push Day A - 3 sets of Dumbbell Split-Stance RDL + 2 sets of Reverse Nordic Curls

* Pull Day B - 3 sets of Standing Dumbbell Single Leg Calf Raise

* Push Day B - 3 sets of Dumbbell Bulgarian Split Squat + 2 sets of Slider Hamstring Curls

I added some specific calf work because, as many, it is my most suborn part. I've been doing Option A for a while. I actually enjoy distributing the leg work throughout the week, and I'm seeing some growth. However, I usually walk everyday to work (downhill 20 min and then back uphill 30 min), and I've been wondering if I should give them more rest and only hit them twice a week. Which option is best for hypertrophy while also keeping joints/muscles/tendons healthy? Does it even make a major difference, or is my current volume low enough that I don't need to worry?

Hey all. I'm currently doing a Push/Pull weekly split (4 workouts). I'm a bit confused and indecisive about the best way to structure my leg training. From where I'm standing, I see three main options:

Option A (Leg exercises spread across all 4 weekly workouts):

* Pull Day A - 3 sets of Dumbbell Split-Stance RDL

* Push Day A - 2 sets of Reverse Nordic Curls + 3 sets of Standing Dumbbell Single Leg Calf Raise

* Pull Day B - 2 sets of Slider Hamstring Curls

* Push Day B - 3 sets of Dumbbell Bulgarian Split Squat + 3 sets of Standing Dumbbell Single Leg Calf Raise

Option B (Legs split into posterior/anterior focus across 2 days):

* Pull Day A - 3 sets of Standing Dumbbell Single Leg Calf Raise

* Push Day A - 3 sets of Dumbbell Split-Stance RDL + 2 sets of Slider Hamstring Curls

* Pull Day B - 3 sets of Standing Dumbbell Single Leg Calf Raise

* Push Day B - 3 sets of Dumbbell Bulgarian Split Squat + 2 sets of Reverse Nordic Curls

Option C (similar to option B but Anterior/Posterior are mixed):

* Pull Day A - 3 sets of Standing Dumbbell Single Leg Calf Raise

* Push Day A - 3 sets of Dumbbell Split-Stance RDL + 2 sets of Reverse Nordic Curls

* Pull Day B - 3 sets of Standing Dumbbell Single Leg Calf Raise

Push Day B - 3 sets of Dumbbell Bulgarian Split Squat + 2 sets of Slider Hamstring Curls

I've been doing Option A for a while. I actually enjoy distributing the leg work throughout the week, and I'm seeing some growth. However, I've been wondering if I should give them more rest and only hit them twice a week. Which option is best for hypertrophy while also keeping joints/muscles/tendons healthy? Does it even make a major difference, or is my current volume low enough that I don't need to worry?