Incorporating more leg days into your weekly workout split can help accomplish goals such as building leg strength, muscle, and endurance.
If you have plenty of time throughout the week to make it to the gym 6 days per week, it may be worthwhile to make 3 of those workouts leg-based workouts.
In this article, we will provide a template for how you can accomplish this.
We will be creating a unique split that assumes you have goals related to building strong and aesthetic legs paired with a symmetrical upper body.
This template will likely be more beneficial for a younger lifter (in their 20s) with the more aesthetic or physique related goals and plenty of time to make it to the gym each week.
The template will provide a leg/push/leg/pull/leg/upper body structure.
Each leg day will have its own focus as well. One leg day will be primarily quad focused, the next hamstring focused, and an entire leg workout.
With all of the said, let’s get into the workout template.
6 Day Workout Split with 3 Leg Days Overview
As mentioned in the introduction, this workout split is a template. It should be altered to better fit your personal needs. This includes from an ability standpoint, a goal standpoint, and equipment availability standpoint, and more.
Rest periods between sets will be dependent on the same factors. For a general recommendation, rest for 2-3 minutes after heavy compound lifts, 1-2 minutes after moderate lifts, and 30-60 seconds after isolation focused lifts.
6 day workouts are quite demanding. This should not be performed forever. Instead, they should be part of a smart periodization with a goal in mind. This essentially means that you should cycle your workouts and the amount of training days to ensure you are able to recover from the workout volume you are performing.
The days in which you perform your workouts will likely be highly individualized as well, however here is an example of how a weekly routine utilizing this template might look like.
6 Day Workout with 3 Leg Days Weekly Routine
- Monday: Quad-Focused Leg Workout
- Tuesday: Push Workout
- Wednesday: Hamstring-Focused Leg Workout
- Thursday: Rest Day
- Friday: Pull Workout
- Saturday: Full Leg Workout
- Sunday: Full Body Workout
Workout 1: Quad-Focused Leg Workout
| Exercises | Sets | Rep Ranges |
| Leg Press | 3 | 8-12 |
| Goblet Squat | 3 | 10-15 |
| Dumbbell Lunge | 3 | 6-12 Each Leg |
| Leg Extension | 3 | 10-12 |
| Glute Bridge | 3 | 12-15 |
Workout 2: Push Workout
| Exercises | Sets | Rep Ranges |
| Dumbbell Shoulder Press | 3 | 8-12 |
| Machine Chest Press | 3 | 10-15 |
| Dumbbell Lateral Raise | 3 | 10-12 |
| Incline Dumbbell Chest Fly | 3 | 10-12 |
| Cable Tricep Pressdown | 3 | 10-15 |
Workout 3: Hamstring-Focused Workout
| Exercises | Sets | Rep Ranges |
| Barbell Back Squat | 3 | 8-12 |
| Dumbbell Romanian Deadlift | 3 | 10-12 |
| Seated Leg Curl | 3 | 10-15 |
| Bodyweight Curtsy lunge | 3 | 6-12 Each |
| Cable Hip Adduction | 3 | 10-12 Each |
Workout 4: Pull Workout
| Exercises | Sets | Rep Ranges |
| Bent Over Dumbbell Row | 3 | 8-12 |
| Machine Lat Pull Down | 3 | 10-12 |
| Cable Machine Row | 3 | 10-12 |
| Reverse Machine Fly | 3 | 10-15 |
| Dumbbell Bicep Curls | 3 | 10-12 |
Workout 5: Full Leg Workout
| Exercises | Sets | Rep Ranges |
| Romanian Deadlifts | 3 | 8-12 |
| Dumbbell Goblet Squats | 3 | 10-12 |
| Weighted Hip Thrusts | 3 | 8-12 |
| Glute-Focused Hyperextensions | 3 | 8-12 |
| Calf Raise Machine | 3 | 15-20 |
Workout 6: Upper Body Workout
| Exercises | Sets | Rep Ranges |
| Dip | 3 | 8-12 |
| Machine Shoulder Press | 3 | 8-12 |
| Machine Row | 3 | 8-12 |
| Close Grip Lat Pull Down | 3 | 8-12 |
| Cable Bicep Curl | 3 | 8-12 |
Final Thoughts on the 6 Day Workout Split with 3 Leg Days
In this article, we provided you with a template on how to split up 6 workouts throughout the week and included 3 leg day workouts.
This is a challenging template and should only be performed by those who are more intermediate-advanced and have plenty of time to invest into their workouts, recovery, nutrition, and sleep.
For most people, a workout split with less training days will be more optimal to meet the demands of life. However, for some, especially the younger crowd, 6 day workout routines can provide a fun challenge. If you have any questions about the workout routine or how to incorporate more leg day workouts into your current routine, please leave a comment in the comments section below!