Plan Details
- 30 days
- 3 days per week
- 30 minutes per day
- 1-2 Minutes rest between sets
- Target to build muscle
- Location at home
- Target muscles : legs
- Equipment : no equipment, dumbbell
- Total number of workouts : 58
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Day 1 : Legs Muscle Group
Hamstring Sweeps
3 Sets x 15 Reps

Front Kicks
3 Sets x 15 Reps

Sumo Dumbbell Deadlift
3 Sets x 15 Reps

Dumbbell Squat
3 Sets x 15 Reps
Day 2 : Legs Muscle Group
Reverse Lunge
3 Sets x 15 Reps

Wide leg open toe squat
3 Sets x 30 Reps

One Arm Dumbbell Swing
3 Sets x 15 Reps

Dumbbell Lunges With Curl
3 Sets x 15 Reps
Day 4 : Legs Muscle Group
Surrenders
3 Sets x 15 Reps

Dumbbell Squat
3 Sets x 15 Reps

Hamstring Sweeps
3 Sets x 15 Reps

Dumbbell Sumo Deadlift
3 Sets x 15 Reps
Day 8 : Legs Muscle Group
Standing Toe Touches
3 Sets x 15 Reps

Single Dumbbell Squat
3 Sets x 15 Reps

Fire Hydrants
3 Sets x 25 Reps

Dumbbell Lunges With Hammer Curl
3 Sets x 15 Reps

Dumbbell Squat
3 Sets x 15 Reps
Day 9 : Legs Muscle Group
Dumbbell Walking Lunges
3 Sets x 15 Reps

Seated Calf Raise
3 Sets x 30 Reps

Alternating Reach Kickbacks
3 Sets x 25 Reps

Side Jump Squat
3 Sets x 15 Reps
Day 11 : Legs Muscle Group
Crab walk
3 Sets x 15 Reps

Alternate High Knees Kicks
3 Sets x 15 Reps

Squat Side Walk
3 Sets x 25 Reps

Dumbbell Lunges With Hammer Curl
3 Sets x 15 Reps
Day 15 : Legs Muscle Group
Weighted Crossack Squats
3 Sets x 15 Reps

Dumbbell Lunges With Hammer Curl
3 Sets x 15 Reps

Surrenders
3 Sets x 15 Reps

One Arm Dumbbell Swing
3 Sets x 15 Reps
Day 16 : Legs Muscle Group
Crab walk
3 Sets x 15 Reps

Wide leg open toe squat
3 Sets x 30 Reps

Dumbbell Side Deadlift
3 Sets x 15 Reps

Fire Hydrants
3 Sets x 25 Reps
Day 18 : Legs Muscle Group
Single Leg Deadlift
3 Sets x 15 Reps

Alternate Dumbbell Forward Lunges
3 Sets x 15 Reps

Single Dumbbell Squat
3 Sets x 15 Reps

Hip Raise
3 Sets x 30 Reps

Alternating Reach Kickbacks
3 Sets x 25 Reps
Day 22 : Legs Muscle Group
One Straight Leg Dumbbell Deadlift
3 Sets x 15 Reps

Dumbbell Snatch
3 Sets x 15 Reps

Single Leg Calf Raise
3 Sets x 15 Reps

Reverse Lunge
3 Sets x 15 Reps
Day 23 : Legs Muscle Group
Standing Dumbbell Calf Raise
3 Sets x 15 Reps

Forward Lunges
3 Sets x 15 Reps

Reverse Dumbbell Lunges
3 Sets x 15 Reps

Single Dumbbell Squat
3 Sets x 15 Reps
Day 25 : Legs Muscle Group
Alternating Curtsy Lunges
3 Sets x 15 Reps

Dumbbell Overhead Squat
3 Sets x 15 Reps

Dumbbell Double Squat
3 Sets x 15 Reps

One Straight Leg Dumbbell Deadlift
3 Sets x 15 Reps
Day 29 : Legs Muscle Group
Crab walk
3 Sets x 15 Reps

Alternating Curtsy Lunges
3 Sets x 15 Reps

Surrenders
3 Sets x 15 Reps

Reverse High Arm Plank
3 Sets x 30 Reps
Day 30 : Legs Muscle Group
Surrenders
3 Sets x 15 Reps

Alternate High Knees Kicks
3 Sets x 15 Reps

Standing Toe Touches
3 Sets x 15 Reps

Dumbbell Squat
3 Sets x 15 Reps
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