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workout split for shoulder and leg

Here’s a Shoulders and Legs Workout Split that builds strength, size, and balance. This push/pull split targets your full lower body and all 3 heads of your shoulders (front, side, rear).

 Shoulders & Legs Workout Split

Do this once or twice per week. Rest 60–90 seconds between sets.

Warm-up (5–10 min)

  • Dynamic stretches: leg swings, shoulder circles, bodyweight squats

  • Light barbell presses or empty squats (2 sets)

Shoulders Focus

  1. Overhead Barbell or Dumbbell Press
    4 sets x 6–8 reps
    Mass builder for front & side delts

  2. Dumbbell Lateral Raises
    3 sets x 12–15 reps
    Side delts for width

  3. Reverse Pec Deck or Bent-Over Rear Delt Fly
    3 sets x 12–15 reps
    Rear delts for posture & balance

  4. Arnold Press or Front Raise
    3 sets x 10–12 reps
    Front delts and rotation

Legs Focus

  1. Barbell Back Squats or Front Squats
    4 sets x 6–8 reps
    Overall leg mass, quads, glutes

  2. Romanian Deadlifts (RDLs)
    3 sets x 10 reps
    Hamstrings and glutes

  3. Walking Lunges or Split Squats
    3 sets x 12 reps per leg
    Unilateral strength & stability

  4. Leg Curl Machine / Dumbbell Hamstring Curl
    3 sets x 12–15 reps
    Isolation for hamstrings

  5. Standing or Seated Calf Raises
    3 sets x 15–20 reps
    Calf growth and ankle strength

 Sample Weekly Split

DayFocus
MondayChest + Triceps
TuesdayBack + Biceps
WednesdayRest / Cardio
ThursdayShoulders + Legs
FridayChest + Arms (optional)
SaturdayLegs + Core (optional)
SundayRest or Mobility
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