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 3 :
Rest Day
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 5 :
Rest Day
Day 6 :
Rest Day
Day 7 :
Rest Day
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 10 :
Rest Day
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 12 :
Rest Day
Day 13 :
Rest Day
Day 14 :
Rest Day
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 17 :
Rest Day
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 19 :
Rest Day
Day 20 :
Rest Day
Day 21 :
Rest Day
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 24 :
Rest Day
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 26 :
Rest Day
Day 27 :
Rest Day
Day 28 :
Rest Day
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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