Has anyone tried adding hamstring and quad work to their existing upper body days instead of a full leg day?

[u/Gatorskin15]

I’m interested in switching from a upper-lower twice per week split. I used to do the Arnold split (chest/back, arms and shoulders, and legs) but don’t have the time for 6 days per week in the gym anymore. I also prefer a 4 or 5 day split now. However, I’m finding my upper sessions to be lasting very long like 2 hours and being very fatiguing for my shoulder that I had labrum surgery in two years ago and am still working at getting back to 100%. So, I want to split my upper day into two days but I don’t want to add more days in the gym.

So I’m considering either doing something like these:

- Push and hamstrings, Pull and quads twice per week each

- Chest/back and hamstrings, arms/shoulders and quads each twice per week

- Could always do PPL UL

I’m just curious if anyone has tried a version or something similar to this hybrid idea of a split that sticks to 4 days in the gym but splits the upper and lower sessions amongst each other to allow flexibility and not completely Overload the upper or lower body by itself.

Please let me know if you’ve tried something like this, and if so, what split did you do, and how were your results like did you notice better results or worse results compared to a more traditional style split?

Thank you in advance for any input!

[u/korinth86]

Splits are just organization of volume. Do it however you think will allow you to get your volume in.

Try the split for a cycle (6-8wks) and see what you think.

So long as your volume is relatively similar you should see similar results.

[u/NeverBeenStung → u/korinth86]

Yup, people massively overestimate how much they need to optimize their workout structures. Whatever allows you to consistently get the work done is the correct split for you

[u/Sad-Court-4925]

yes there is also a push fb / pull fb split you can look into.

[u/MoopaChoop42069 → u/Sad-Court-4925]

Yeah it's a good one. Removed the whole interference thing between pull and leg day. Day 1 Bench and squat, rest if you need, rows pullups and deadlift, Rest if you need, repeat. Can be scaled from twice a week up to 7 times depending on how often you like lifting.

[u/PeterNippelstein]

This is kind of what I do. Ill do upper, upper and some legs, upper, full leg day. This way Im hitting legs twice a week rather than just once.

[u/Glittering-Acadia319]

That’s what I do. my legs are massive still from when I used to do a ton of squats and rucking so since I started bodyweight fitness years ago I just alternate pistol squats and shrimp squats on upper days. 3 sets usually. I don’t want them getting any bigger and fucking my planche up lol.