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Free personalized workout plan
Day 1: Muscle Group(s): None... | Day 2: Rest | Day 3: Muscle Group(s): None... | Day 4: Rest | Day 5: Muscle Group(s): None... | Day 6: Rest | Day 7: Rest |
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.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Single Leg Split Squat![]() | 4 sets | 14, 12, 10, 8 reps | 60s | With Dumbbells |
2. One-Arm One-Leg Dumbbell Deadlift | 4 sets | 12, 10, 8, 6 reps | 60s | Romanian Deadlift. Each side, with no rest between. |
3. Dumbbell Alternating Rear Lunge![]() | 4 sets | 12, 10, 8, 6 reps | 60s | Each side, with no rest between. |
4. Single Leg Hip Thrust with Dumbbell | 4 sets | 12, 10, 8, 6 reps | 60s | |
5. One Leg Floor Calf Raise | 4 sets | 12, 10, 8, 6 reps | 60s | Each side, with no rest between. |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Single Leg Split Squat![]() | 4 sets | 14, 12, 10, 8 reps | 60s | With Dumbbells |
2. One-Arm One-Leg Dumbbell Deadlift | 4 sets | 12, 10, 8, 6 reps | 60s | Romanian Deadlift. Each side, with no rest between. |
3. Dumbbell Alternating Rear Lunge![]() | 4 sets | 12, 10, 8, 6 reps | 60s | Each side, with no rest between. |
4. Single Leg Hip Thrust with Dumbbell | 4 sets | 12, 10, 8, 6 reps | 60s | |
5. One Leg Floor Calf Raise | 4 sets | 12, 10, 8, 6 reps | 60s | Each side, with no rest between. |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Single Leg Split Squat![]() | 4 sets | 14, 12, 10, 8 reps | 60s | With Dumbbells |
2. One-Arm One-Leg Dumbbell Deadlift | 4 sets | 12, 10, 8, 6 reps | 60s | Romanian Deadlift. Each side, with no rest between. |
3. Dumbbell Alternating Rear Lunge![]() | 4 sets | 12, 10, 8, 6 reps | 60s | Each side, with no rest between. |
4. Single Leg Hip Thrust with Dumbbell | 4 sets | 12, 10, 8, 6 reps | 60s | |
5. One Leg Floor Calf Raise | 4 sets | 12, 10, 8, 6 reps | 60s | Each side, with no rest between. |
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.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Single Leg Split Squat![]() | 4 sets | 14, 12, 10, 8 reps | 60s | With Dumbbells |
2. One-Arm One-Leg Dumbbell Deadlift | 4 sets | 12, 10, 8, 6 reps | 60s | Romanian Deadlift. Each side, with no rest between. |
3. Dumbbell Alternating Rear Lunge![]() | 4 sets | 12, 10, 8, 6 reps | 60s | Each side, with no rest between. |
4. Single Leg Hip Thrust with Dumbbell | 4 sets | 12, 10, 8, 6 reps | 60s | |
5. One Leg Floor Calf Raise | 4 sets | 12, 10, 8, 6 reps | 60s | Each side, with no rest between. |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Single Leg Split Squat![]() | 4 sets | 14, 12, 10, 8 reps | 60s | With Dumbbells |
2. One-Arm One-Leg Dumbbell Deadlift | 4 sets | 12, 10, 8, 6 reps | 60s | Romanian Deadlift. Each side, with no rest between. |
3. Dumbbell Alternating Rear Lunge![]() | 4 sets | 12, 10, 8, 6 reps | 60s | Each side, with no rest between. |
4. Single Leg Hip Thrust with Dumbbell | 4 sets | 12, 10, 8, 6 reps | 60s | |
5. One Leg Floor Calf Raise | 4 sets | 12, 10, 8, 6 reps | 60s | Each side, with no rest between. |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Single Leg Split Squat![]() | 4 sets | 14, 12, 10, 8 reps | 60s | With Dumbbells |
2. One-Arm One-Leg Dumbbell Deadlift | 4 sets | 12, 10, 8, 6 reps | 60s | Romanian Deadlift. Each side, with no rest between. |
3. Dumbbell Alternating Rear Lunge![]() | 4 sets | 12, 10, 8, 6 reps | 60s | Each side, with no rest between. |
4. Single Leg Hip Thrust with Dumbbell | 4 sets | 12, 10, 8, 6 reps | 60s | |
5. One Leg Floor Calf Raise | 4 sets | 12, 10, 8, 6 reps | 60s | Each side, with no rest between. |
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.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Single Leg Split Squat![]() | 4 sets | 14, 12, 10, 8 reps | 45s | With Dumbbells |
2. One-Arm One-Leg Dumbbell Deadlift | 4 sets | 12, 10, 8, 6 reps | 45s | Romanian Deadlift. Each side, with no rest between. |
3. Dumbbell Alternating Rear Lunge![]() | 4 sets | 12, 10, 8, 6 reps | 45s | Each side, with no rest between. |
4. Single Leg Hip Thrust with Dumbbell | 4 sets | 12, 10, 8, 6 reps | 45s | |
5. One Leg Floor Calf Raise | 4 sets | 12, 10, 8, 6 reps | 45s | Each side, with no rest between. |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Single Leg Split Squat![]() | 4 sets | 14, 12, 10, 8 reps | 45s | With Dumbbells |
2. One-Arm One-Leg Dumbbell Deadlift | 4 sets | 12, 10, 8, 6 reps | 45s | Romanian Deadlift. Each side, with no rest between. |
3. Dumbbell Alternating Rear Lunge![]() | 4 sets | 12, 10, 8, 6 reps | 45s | Each side, with no rest between. |
4. Single Leg Hip Thrust with Dumbbell | 4 sets | 12, 10, 8, 6 reps | 45s | |
5. One Leg Floor Calf Raise | 4 sets | 12, 10, 8, 6 reps | 45s | Each side, with no rest between. |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Single Leg Split Squat![]() | 4 sets | 14, 12, 10, 8 reps | 45s | With Dumbbells |
2. One-Arm One-Leg Dumbbell Deadlift | 4 sets | 12, 10, 8, 6 reps | 45s | Romanian Deadlift. Each side, with no rest between. |
3. Dumbbell Alternating Rear Lunge![]() | 4 sets | 12, 10, 8, 6 reps | 45s | Each side, with no rest between. |
4. Single Leg Hip Thrust with Dumbbell | 4 sets | 12, 10, 8, 6 reps | 45s | |
5. One Leg Floor Calf Raise | 4 sets | 12, 10, 8, 6 reps | 45s | Each side, with no rest between. |
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.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Single Leg Split Squat![]() | 4 sets | 14, 12, 10, 8 reps | 45s | With Dumbbells |
2. One-Arm One-Leg Dumbbell Deadlift | 4 sets | 12, 10, 8, 6 reps | 45s | Romanian Deadlift. Each side, with no rest between. |
3. Dumbbell Alternating Rear Lunge![]() | 4 sets | 12, 10, 8, 6 reps | 45s | Each side, with no rest between. |
4. Single Leg Hip Thrust with Dumbbell | 4 sets | 12, 10, 8, 6 reps | 45s | |
5. One Leg Floor Calf Raise | 4 sets | 12, 10, 8, 6 reps | 45s | Each side, with no rest between. |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Single Leg Split Squat![]() | 4 sets | 14, 12, 10, 8 reps | 45s | With Dumbbells |
2. One-Arm One-Leg Dumbbell Deadlift | 4 sets | 12, 10, 8, 6 reps | 45s | Romanian Deadlift. Each side, with no rest between. |
3. Dumbbell Alternating Rear Lunge![]() | 4 sets | 12, 10, 8, 6 reps | 45s | Each side, with no rest between. |
4. Single Leg Hip Thrust with Dumbbell | 4 sets | 12, 10, 8, 6 reps | 45s | |
5. One Leg Floor Calf Raise | 4 sets | 12, 10, 8, 6 reps | 45s | Each side, with no rest between. |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Single Leg Split Squat![]() | 4 sets | 14, 12, 10, 8 reps | 45s | With Dumbbells |
2. One-Arm One-Leg Dumbbell Deadlift | 4 sets | 12, 10, 8, 6 reps | 45s | Romanian Deadlift. Each side, with no rest between. |
3. Dumbbell Alternating Rear Lunge![]() | 4 sets | 12, 10, 8, 6 reps | 45s | Each side, with no rest between. |
4. Single Leg Hip Thrust with Dumbbell | 4 sets | 12, 10, 8, 6 reps | 45s | |
5. One Leg Floor Calf Raise | 4 sets | 12, 10, 8, 6 reps | 45s | Each side, with no rest between. |
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.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Single Leg Split Squat![]() | 4 sets | 14, 12, 10, 8 reps | 30s | With Dumbbells |
2. One-Arm One-Leg Dumbbell Deadlift | 4 sets | 12, 10, 8, 6 reps | 30s | Romanian Deadlift. Each side, with no rest between. |
3. Dumbbell Alternating Rear Lunge![]() | 4 sets | 12, 10, 8, 6 reps | 30s | Each side, with no rest between. |
4. Single Leg Hip Thrust with Dumbbell | 4 sets | 12, 10, 8, 6 reps | 30s | |
5. One Leg Floor Calf Raise | 4 sets | 12, 10, 8, 6 reps | 30s | Each side, with no rest between. |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Single Leg Split Squat![]() | 4 sets | 14, 12, 10, 8 reps | 30s | With Dumbbells |
2. One-Arm One-Leg Dumbbell Deadlift | 4 sets | 12, 10, 8, 6 reps | 30s | Romanian Deadlift. Each side, with no rest between. |
3. Dumbbell Alternating Rear Lunge![]() | 4 sets | 12, 10, 8, 6 reps | 30s | Each side, with no rest between. |
4. Single Leg Hip Thrust with Dumbbell | 4 sets | 12, 10, 8, 6 reps | 30s | |
5. One Leg Floor Calf Raise | 4 sets | 12, 10, 8, 6 reps | 30s | Each side, with no rest between. |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Single Leg Split Squat![]() | 4 sets | 14, 12, 10, 8 reps | 30s | With Dumbbells |
2. One-Arm One-Leg Dumbbell Deadlift | 4 sets | 12, 10, 8, 6 reps | 30s | Romanian Deadlift. Each side, with no rest between. |
3. Dumbbell Alternating Rear Lunge![]() | 4 sets | 12, 10, 8, 6 reps | 30s | Each side, with no rest between. |
4. Single Leg Hip Thrust with Dumbbell | 4 sets | 12, 10, 8, 6 reps | 30s | |
5. One Leg Floor Calf Raise | 4 sets | 12, 10, 8, 6 reps | 30s | Each side, with no rest between. |
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.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Single Leg Split Squat![]() | 4 sets | 14, 12, 10, 8 reps | 60s | With Dumbbells |
2. One-Arm One-Leg Dumbbell Deadlift | 4 sets | 12, 10, 8, 6 reps | 60s | Romanian Deadlift. Each side, with no rest between. |
3. Dumbbell Alternating Rear Lunge![]() | 4 sets | 12, 10, 8, 6 reps | 60s | Each side, with no rest between. |
4. Single Leg Hip Thrust with Dumbbell | 4 sets | 12, 10, 8, 6 reps | 60s | |
5. One Leg Floor Calf Raise | 4 sets | 12, 10, 8, 6 reps | 60s | Each side, with no rest between. |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Single Leg Split Squat![]() | 4 sets | 14, 12, 10, 8 reps | 60s | With Dumbbells |
2. One-Arm One-Leg Dumbbell Deadlift | 4 sets | 12, 10, 8, 6 reps | 60s | Romanian Deadlift. Each side, with no rest between. |
3. Dumbbell Alternating Rear Lunge![]() | 4 sets | 12, 10, 8, 6 reps | 60s | Each side, with no rest between. |
4. Single Leg Hip Thrust with Dumbbell | 4 sets | 12, 10, 8, 6 reps | 60s | |
5. One Leg Floor Calf Raise | 4 sets | 12, 10, 8, 6 reps | 60s | Each side, with no rest between. |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Single Leg Split Squat![]() | 4 sets | 14, 12, 10, 8 reps | 60s | With Dumbbells |
2. One-Arm One-Leg Dumbbell Deadlift | 4 sets | 12, 10, 8, 6 reps | 60s | Romanian Deadlift. Each side, with no rest between. |
3. Dumbbell Alternating Rear Lunge![]() | 4 sets | 12, 10, 8, 6 reps | 60s | Each side, with no rest between. |
4. Single Leg Hip Thrust with Dumbbell | 4 sets | 12, 10, 8, 6 reps | 60s | |
5. One Leg Floor Calf Raise | 4 sets | 12, 10, 8, 6 reps | 60s | Each side, with no rest between. |
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