Dumbbell & Home Gym · Dumbbells · Intermediate
Dumbbell Leg Day: Quads, Hamstrings & Glutes
An example leg session using dumbbells without a bench. Use controlled repetitions and stable footing; adjust the load and sets to your experience.
Duration
40 Min
Equipment
Dumbbells
Targets
Quads, Glutes, Hamstrings
Level
Intermediate
Part of Multi-Day Plan
5-Day Dumbbell Muscle Building Split
8-week structured training cycle with progressive overload and scheduled rest days.
Weekly Schedule:
Sun
Full Rest
Rest Day
Interactive Workout Player
Live Mode
00:00
timer
Active Movement
1 of 4: dumbbell goblet squat
Set 1 of 3
Workout Routine Schedule (4 Movements)
Complete each movement in order. Tap the checkmark after each set to track your progress, or tap Swap to change equipment.
#1
Dumbbell Goblet Squat
Form Tip: Hold the dumbbell close to your chest and squat through a comfortable range.
Set 1
8–12 reps
Set 2
8–12 reps
Set 3
8–12 reps
#2
Dumbbell Romanian Deadlift
Form Tip: Move the hips back, keep the dumbbells close and stand without leaning backward.
Set 1
8–12 reps
Set 2
8–12 reps
Set 3
8–12 reps
#3
Dumbbell Lunge
Form Tip: Step into a controlled lunge and use a range you can balance.
Set 1
8–10 reps per side
Set 2
8–10 reps per side
Set 3
8–10 reps per side
#4
Dumbbell Standing Calf Raise
Form Tip: Raise and lower the heels smoothly; use stable support if needed.
Set 1
12–15 reps
Set 2
12–15 reps
Set 3
12–15 reps
Coaching Tips & Progression Advice
- Use a stable stance and a load you can lower under control.
- For lunges, complete the planned repetitions on each side.
- Start with fewer sets if the example volume exceeds your current training.
Post-Workout Fuel
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What to Eat After This Workout
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