After a decade of working out, I’ve finally discovered the best leg split for the week. It’s a question I get asked constantly:

How many times should I train legs per week?

And perhaps more importantly:

How should I split my leg days?

Legs are my single most important muscle group. They’re the foundation of the hourglass look and make me feel both feminine and powerful. But it took years of trial and error to find the most effective approach to leg training.

And here it is: The magic number is 3.

But how you split those three days is equally, if not more, important. Let me break down the exact leg split I use—the one that’s helped me become a 2x Bikini World Champion.

Day 1: Quad-Focused Training

Start your week by prioritizing your quads. This might not be as flashy as glute day, but it’s crucial for warming up your knees and preparing for more intense workouts later in the week.

Some effective exercises include:

• Leg extensions
• Hack squats
• Bulgarian split squats

Day 2: Glute-Focused Training

This is my personal favorite—and for good reason. Glute day is where I push myself to the limit. I schedule it midweek, ensuring my legs are recovered enough from Day 1 but not entirely fresh from the previous week.

Top glute exercises include:

• Squats
• Hip thrusts

Pro tip: Focus on slow, controlled movements for maximum activation.

Day 3: Hamstring-Focused Training

Hamstrings are often overlooked, but they’re essential for well-rounded and symmetrical legs. If you want a complete lower-body transformation, you can’t skip this day.

Two must-have exercises:

• Romanian deadlifts (RDLs)
• Hamstring curls

Why This Split Works

Legs have always been my top priority, and I’ve never seen better results than when I committed to this routine. This split ensures each muscle group gets adequate attention and recovery time.

Not only does it maximize growth, but it also makes your workouts more efficient, leaving you with that post-workout burn that tells you it’s working.

Give It a Try

If you’ve been struggling to see progress in your leg training, give this split a shot. I’d love to hear how it works for you.

Love,

Yaslen XOXO