LEGS DUMBBELL ONLY WORKOUT (at home or gym) | Dumbbell Workout Plan P4D1

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Buff Dudes Dumbbell Gym or Home Workout Plan

BUFF DUDES DUMBBELL ONLY PLAN | Day 1, Phase 4

Over the course of the next 12 weeks I'll be going through an intense program featuring dumbbells only. Be sure to follow along!!

PHASE 4 - CLASSIC SPLIT

Note: With this final phase we’ll be utilizing a classic hypertrophy based bodybuilding type split. Each major muscle group will have its own day, with some being paired with smaller muscle groups that share the same type of movement I.E. push or pull.

{before each workout}
Jump Rope Warm Up: 5 minutes
Mobility Drills: 10 - 15 minutes
Rest Times Between Sets: 60 - 90 seconds

DAY 1 - LEGS

Squats (DB held on shoulders) 4 Sets x 12 Reps
Sumo Deads 4 Sets x 12 Reps
RDL’s 4 Sets x 12 Reps
Jumping Bulgarian Split Squats 4 Sets x 12 Reps
Lying Hamstring Curl 4 Sets x 12 Reps
Single Leg Seated Calf Raise 4 Sets x 12 Reps

Core:
Accordion Crunches 3 Sets x 30 Reps

That completes day 1 of phase 4. See you next time for PHASE 4, Day 2!

STAY BUFF.

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0:35 Squats (4 sets x 12 reps)
2:15 Sumo Deadlifts (4 sets x 12 reps)
4:20 RDL's (4 sets x 12 reps)
5:47 Jumping Bulgarian Split Squats (4 sets x 12 reps each leg)
7:50 Lying Hamstring Curl (4 sets x 12 reps)
10:02 Single Leg Seated Calf Raise (4 sets x 12 reps each leg)
11:25 Accordion Crunches (3 sets x 30 reps)

yeskabennis

You are like my personal trainer from thousands miles away but teaching me every move properly. Thank you so much.

roadragejohn

Wow, slick audio transition from voice-over to realtime at 12:00, nice job Hudson

MediumHalf

This guy looks like a jacked version of Hopper from Stranger Things

jakez

Hey buff dudes. I've been following your leg workout and it is great because I only have dumbbells and a pull-up bar to work with. Thank you!!! Note to people who are doing the lying hamstring curl: if your dumbbell is hurting your shins (bc mine are), I found another way to do it. As you curl the hamstring, rise with a pushup at the same time. So when you are at a full curl, you should resemble the position of a knee pushup.

MnMnMmNmMnmn

This was one hell of a program and fun to tag along, it enabled me to push through the plateau I’ve been on for a while. Thanks dudes!

ArvidTheViking

9:45 that nice view at your back makes me encouraged to do this workout 🥰😅😂

steverenan

With this whole coronavirus crap, and gyms closed, these at home workouts are freaking awesome!! Thank you!!!

corijohnson

I’ve been researching and training since 14 I’m 24 now and you actually put me on to two new great movements in this video, earned my sub with this one brother thank you

chaseframent

I just bought it, the series seems fantastic so far! can't wait to start today.

arqjrp

0:35 Squats (4 sets x 12 reps)
2:15 Sumo Deadlifts (4 sets x 12 reps)
4:20 RDL's (4 sets x 12 reps)
5:47 Jumping Bulgarian Split Squats (4 sets x 12 reps each leg)
7:50 Lying Hamstring Curl (4 sets x 12 reps)
10:02 Single Leg Seated Calf Raise (4 sets x 12 reps each leg)
11:25 Accordion Crunches (3 sets x 30 reps)

thank me later

hiben

7:28 the blue pant guy definitely follows athleanx!
#facepulls

oritogam

JUST WHAT I NEEDED MAN ! especially when theres a pandemic and ur stuck at home lols

hanhan

Two years later and the Buff dudes still comming to the rescue! Moved out to a small town with a very small gym, this is going to be the go too! Cheers guys!

blip