Free personalized workout plan

Dumbbell Legs 2

By Pedro Bernardes

Experience

Advanced (3+ years)

Days per week

3 days

Time

50 minutes

Genders

Female, Male

Goals

Gain Strength (Female | Male)
Tone Body (Female | Male)
Description

If you want to workout in the gym or at home and just buy Dumbbells to do it, this is a way to help you. To tone your body is to develop and increase your muscle tonus. This means that, even when your

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Average Exertion

70%

Average Cardio Intensity

30%

Workout Type

Muscle Focus

Experience

Advanced (3+ years)

Time

50 minutes

Genders

Female, Male

Days per week

3 days

Goals

Gain Strength (Female | Male)
Tone Body (Female | Male)
Description

If you want to workout in the gym or at home and just buy Dumbbells to do it, this is a way to help you. To tone your body is to develop and increase your muscle tonus. This means that, even when your

Show More

Equipment

Bodyweight, Dumbbell

Avg Exertion

70%

Workout Type

Muscle Focus

Avg Cardio Intensity

30%

Week 1

Physiological effect:  Morphological gains. Increase in muscle strength by recruiting more muscle fibers which increases your muscle tonus. 

Training characteristics: Specific workout to increase muscle strength and tonus in your Legs. 

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 48 to 72 hours

Increase load on 2, 3 and 4 Set.


ExerciseSetsRepsRestNotes
1. Single Leg Split Squat4 sets14, 12, 10, 8 reps60s
With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift4 sets12, 10, 8, 6 reps60s
Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell4 sets12, 10, 8, 6 reps60s
5. One Leg Floor Calf Raise4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.

ExerciseSetsRepsRestNotes
1. Single Leg Split Squat4 sets14, 12, 10, 8 reps60s
With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift4 sets12, 10, 8, 6 reps60s
Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell4 sets12, 10, 8, 6 reps60s
5. One Leg Floor Calf Raise4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.

ExerciseSetsRepsRestNotes
1. Single Leg Split Squat4 sets14, 12, 10, 8 reps60s
With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift4 sets12, 10, 8, 6 reps60s
Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell4 sets12, 10, 8, 6 reps60s
5. One Leg Floor Calf Raise4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.

Week 2

Load: Increase by 10 to 20% in all exercises   

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 48 to 72 hours

Increase load on 2, 3 and 4 Set.


ExerciseSetsRepsRestNotes
1. Single Leg Split Squat4 sets14, 12, 10, 8 reps60s
With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift4 sets12, 10, 8, 6 reps60s
Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell4 sets12, 10, 8, 6 reps60s
5. One Leg Floor Calf Raise4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.

ExerciseSetsRepsRestNotes
1. Single Leg Split Squat4 sets14, 12, 10, 8 reps60s
With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift4 sets12, 10, 8, 6 reps60s
Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell4 sets12, 10, 8, 6 reps60s
5. One Leg Floor Calf Raise4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.

ExerciseSetsRepsRestNotes
1. Single Leg Split Squat4 sets14, 12, 10, 8 reps60s
With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift4 sets12, 10, 8, 6 reps60s
Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell4 sets12, 10, 8, 6 reps60s
5. One Leg Floor Calf Raise4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.

Week 3

Load: Increase by decreasing rest to 45''   

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 48 to 72 hours

Increase load on 2, 3 and 4 Set.


ExerciseSetsRepsRestNotes
1. Single Leg Split Squat4 sets14, 12, 10, 8 reps45s
With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift4 sets12, 10, 8, 6 reps45s
Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge4 sets12, 10, 8, 6 reps45s
Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell4 sets12, 10, 8, 6 reps45s
5. One Leg Floor Calf Raise4 sets12, 10, 8, 6 reps45s
Each side, with no rest between.

ExerciseSetsRepsRestNotes
1. Single Leg Split Squat4 sets14, 12, 10, 8 reps45s
With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift4 sets12, 10, 8, 6 reps45s
Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge4 sets12, 10, 8, 6 reps45s
Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell4 sets12, 10, 8, 6 reps45s
5. One Leg Floor Calf Raise4 sets12, 10, 8, 6 reps45s
Each side, with no rest between.

ExerciseSetsRepsRestNotes
1. Single Leg Split Squat4 sets14, 12, 10, 8 reps45s
With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift4 sets12, 10, 8, 6 reps45s
Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge4 sets12, 10, 8, 6 reps45s
Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell4 sets12, 10, 8, 6 reps45s
5. One Leg Floor Calf Raise4 sets12, 10, 8, 6 reps45s
Each side, with no rest between.

Week 4

Load: Increase by 10 to 20% in all exercises  

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 48 to 72 hours

Increase load on 2, 3 and 4 Set.


ExerciseSetsRepsRestNotes
1. Single Leg Split Squat4 sets14, 12, 10, 8 reps45s
With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift4 sets12, 10, 8, 6 reps45s
Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge4 sets12, 10, 8, 6 reps45s
Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell4 sets12, 10, 8, 6 reps45s
5. One Leg Floor Calf Raise4 sets12, 10, 8, 6 reps45s
Each side, with no rest between.

ExerciseSetsRepsRestNotes
1. Single Leg Split Squat4 sets14, 12, 10, 8 reps45s
With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift4 sets12, 10, 8, 6 reps45s
Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge4 sets12, 10, 8, 6 reps45s
Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell4 sets12, 10, 8, 6 reps45s
5. One Leg Floor Calf Raise4 sets12, 10, 8, 6 reps45s
Each side, with no rest between.

ExerciseSetsRepsRestNotes
1. Single Leg Split Squat4 sets14, 12, 10, 8 reps45s
With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift4 sets12, 10, 8, 6 reps45s
Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge4 sets12, 10, 8, 6 reps45s
Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell4 sets12, 10, 8, 6 reps45s
5. One Leg Floor Calf Raise4 sets12, 10, 8, 6 reps45s
Each side, with no rest between.

Week 5

Load: Increase by decreasing rest to 30''   

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 48 to 72 hours

Increase load on 2, 3 and 4 Set.


ExerciseSetsRepsRestNotes
1. Single Leg Split Squat4 sets14, 12, 10, 8 reps30s
With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift4 sets12, 10, 8, 6 reps30s
Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge4 sets12, 10, 8, 6 reps30s
Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell4 sets12, 10, 8, 6 reps30s
5. One Leg Floor Calf Raise4 sets12, 10, 8, 6 reps30s
Each side, with no rest between.

ExerciseSetsRepsRestNotes
1. Single Leg Split Squat4 sets14, 12, 10, 8 reps30s
With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift4 sets12, 10, 8, 6 reps30s
Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge4 sets12, 10, 8, 6 reps30s
Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell4 sets12, 10, 8, 6 reps30s
5. One Leg Floor Calf Raise4 sets12, 10, 8, 6 reps30s
Each side, with no rest between.

ExerciseSetsRepsRestNotes
1. Single Leg Split Squat4 sets14, 12, 10, 8 reps30s
With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift4 sets12, 10, 8, 6 reps30s
Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge4 sets12, 10, 8, 6 reps30s
Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell4 sets12, 10, 8, 6 reps30s
5. One Leg Floor Calf Raise4 sets12, 10, 8, 6 reps30s
Each side, with no rest between.

Week 6

Load: Deload week - do the same load and rest as Week 1 

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 48 to 72 hours

Increase load on 2, 3 and 4 Set.


ExerciseSetsRepsRestNotes
1. Single Leg Split Squat4 sets14, 12, 10, 8 reps60s
With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift4 sets12, 10, 8, 6 reps60s
Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell4 sets12, 10, 8, 6 reps60s
5. One Leg Floor Calf Raise4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.

ExerciseSetsRepsRestNotes
1. Single Leg Split Squat4 sets14, 12, 10, 8 reps60s
With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift4 sets12, 10, 8, 6 reps60s
Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell4 sets12, 10, 8, 6 reps60s
5. One Leg Floor Calf Raise4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.

ExerciseSetsRepsRestNotes
1. Single Leg Split Squat4 sets14, 12, 10, 8 reps60s
With Dumbbells
2. One-Arm One-Leg Dumbbell Deadlift4 sets12, 10, 8, 6 reps60s
Romanian Deadlift. Each side, with no rest between.
3. Dumbbell Alternating Rear Lunge4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
4. Single Leg Hip Thrust with Dumbbell4 sets12, 10, 8, 6 reps60s
5. One Leg Floor Calf Raise4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
Date Created: 2/14/19, 3:41 PM

Last Updated: 9/12/20, 9:34 PM

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