Recruit Level: Leg dumbbell weight training
Recruit Level – Dumbbell Leg Workout
Stability. Form. Foundation.
This foundational superset session builds strong legs from the ground up. Expect goblet squats, step-ups, and Romanian deadlifts paired to train balance, coordination, and muscular endurance. Light to moderate weight—perfect form is the goal.
You don’t skip leg day. You start your legacy on it.
· Superset - 30 secs between reps and 1 minute break between sets
o Warm up x 3
§ 50 body weight squats
§ Pull ups (max out)
o Set 1 x 3 (8 min, 15 max)
§ Deadlift
§ Dumbbell split squat
o Set 2 x 3 (8 min, 15 max)
§ Dumbbell goblet squat
§ Dumbbell side lunge
o Set 3 x 3 (8 min, 15 max)
§ Dumbbell forward lunge
o Set 4 x 3 (go until fail)
§ Bicycle crunch
§ Reverse crunches
§ Russian twist
Leg day No. 2 - 30 secs between reps and 1 minute break between sets
· Superset
o Warm up x 3
§ 1 minute high knees
§ Chin ups (max out)
o Set 1 x 3 (8 min, 15 max)
§ Dumbbell squat
§ Dumbbell Romanian deadlift
o Set 2 x 3 (8 min, 15 max)
§ Dumbbell hip thrust
§ Dumbbell Weighted step up
o Set 3 x 3 (8 min, 15 max)
§ Dumbbell split squat
§ Calf raises
o Set 4 x 3 (go until fail)
§ Sit ups
§ Leg lifts
§ Planks
Leg day No. 3 - 30 secs between reps and 1 minute break between sets
· Superset
o Warm up x3
§ 2 minutes of skipping (jump rope)
§ Pull ups (max out)
o Set 1 x 3 (8 min, 15 max)
§ Deadlift
§ Dumbbell goblet squat
o Set 2 x 3 (8 min, 15 max)
§ Dumbbell side lunge
§ Dumbbell forward lunge
o Set 3 x 3 (8 min, 15 max)
§ Bulgarian split squat
§ Calf raises
o Set 4 x 3 (go until fail)
§ V sit
§ Leg raises
§ Crunches
Leg day No. 4 - 30 secs between reps and 1 minute break between sets
· Superset
o Warm up x 3
§ 10 burpees
§ Chin ups (max out)
o Set 1 x 3 (8 min, 15 max)
§ Dumbbell squat
§ Dumbbell split squat
o Set 2 x 3 (8 min, 15 max)
§ Dumbbell Weighted step up
§ Dumbbell side lunge
o Set 3 x 3 (8 min, 15 max)
§ Deadlift
§ Dumbbell forward lunge
o Set 4 x 3 (go until fail)
§ V-sit
§ Roman sit ups
§ Heel Taps