When it comes to your lower body, are you lacking in size and strength? Is it tough for you to add muscle mass to your legs? 

If you answered yes, then this quad and hamstring split workout may be just the ticket to building a stronger, more impressive set of wheels. To get the most out of each of these large muscle groups, training them separately may be the way to go. One of the reasons is that it will maximize the potential of the workout and push that particular muscle to its limits.

In addition, if you go full-throttle training your quads, you will probably have little left in the tank to truly push your hamstrings hard. Another benefit of training one muscle group is that you are maximizing blood flow to that muscle, which will enable it to grow.

This workout is split between AM and PM. Obviously this is dependent on your schedule, but try and give it a go as you will be able to rest the next day. Finally, due to the high set counts, use a weight 40-50 percent below your maximum lift.

Morning Workout

Sumo Deadlifts
Beginner: 6 sets x 10 reps
Intermediate: 8  x 10 
Advanced: 10  x 10 

  • Begin with a bar loaded on the ground.
  • Feet should be set very wide, and should resemble a sumo wrestler stance.
  • Bend at the hips to grip the bar—arms should be directly below the shoulders, inside the legs. Use any grip you feel is best.
  • Lower your hips, looking forward with head and chest up, then drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
  • As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
  • Return the weight to the ground by bending at the hips and controlling the weight on the way down.

Lying Leg Curls
Beginner: 6 sets x 10 reps
Intermediate: 8  x 10 
Advanced: 10  x 10 

After an interval where you may have been at work/ school, proceed to the next stage of the workout. The rest period should also give you sufficient time to get enough carbohydrates to help power your quad workout.

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Evening Workout

Front Squats
Beginner: 6 sets x 10 reps
Intermediate: 8  x 10 
Advanced: 10  x 10 

  • Set the bar on a squat rack that best matches your height.
  • Bring arms up under the bar while keeping the elbows high and the upper arm slightly above parallel to the floor.
  • Rest the bar on top of the deltoids and cross your arms while grasping the bar for total control.
  • Lift  bar off the rack by first pushing with your legs and at the same time straightening your torso.
  • Use a shoulder width medium stance with the toes slightly pointed out.
  • Slowly lower the bar by bending the knees as you maintain a straight posture with the head up.
  • Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees.
  • Begin to raise the bar as you exhale by pushing the floor mainly with the middle of your foot as you straighten the legs again and go back to the starting position.

Back Squats
Beginner: 6 sets x 10 reps
Intermediate: 8  x 10 
Advanced: 10  x 10 

Leg Extensions
3 sets x 10 reps