One Muscle Group Per Day Split. In this split, the whole body is worked over a period of six days: Monday - Quads. Squats Superset: Squat (medium stance) & Wide Stance Squats 4 sets of 10-12 reps (1 minute rest) Lunges Superset: Lunges (pressing w/ toes) & Leg Press 4 sets of 10-12 reps (1 minute rest)