- Main GoalBuild Muscle
- Workout TypeSingle Muscle Group
- Training LevelBeginner
- Program Duration8 weeks
- Days Per Week1
- Time Per Workout45-60 minutes
- Equipment RequiredDumbbells
- Target Gender Male & Female
- Workout PDF Download Workout
Working legs at home can be challenging. With all the cries flying around lifting circles telling people to barbell squat, you may feel like it's impossible to get a good quad and hamstring workout at home. Fear not.
This home based workout utilizes only dumbbells. It can be performed in about an hour. Rest at least 4-5 training days after this workout before having another leg day.
You can use this program as part of a 3 day push, pull, legs split, or it will fit well into a 4 day muscle building split.
Make sure to perform as many quality reps as you can per set. Don't train to failure, and stop each set when your form starts to deteriorate.
Add weight to each exercise when you are able to perform the stated number of reps per set.
|Home Dumbbell Workout For Legs|
|Dumbbell Goblet Squat||3-4||8-12|
|Dumbbell Step Up||3-4||15-20|
|Bulgarian Split Squat||3-4||8-12|
|Dumbbell Stiff Leg Deadlift||3-4||10-12|
|Dumbbell Hamstring Curl||3-4||10-15|