Leg workout: Dumbbell Goblet Squat, Bulgarian Split Squat and 4 more
A leg day of 6 exercises and 18 working sets, built by a SPLYT user and published without their name. It takes about 40 minutes and uses dumbbell and bodyweight.
Most of the work goes to the quads (9 sets), abs (3 sets), calves (3 sets). It opens with dumbbell goblet squat and finishes with hanging oblique knee raise.
No rest times were set, so rest about two minutes after heavy compound lifts and about a minute after isolation work.
The routine
Dumbbell Goblet SquatQuads- Sets
- 3
- Reps
- 12
- Rest
- —
Bulgarian Split SquatQuads- Sets
- 3
- Reps
- 10
- Rest
- —
Dumbbell Romanian DeadliftHamstrings- Sets
- 3
- Reps
- 10
- Rest
- —
Walking LungeQuads- Sets
- 3
- Reps
- 12
- Rest
- —
Dumbbell Seated Calf RaiseCalves- Sets
- 3
- Reps
- 20
- Rest
- —
Hanging Oblique Knee RaiseAbs- Sets
- 3
- Reps
- 15
- Rest
- —
Sets per muscle
18 working sets in total, counted by each exercise’s main muscle. Most people do 10 to 20 hard sets per muscle each week; the training volume calculator checks a whole week.
Equipment: Dumbbell · Bodyweight
Questions
How many sets is this leg workout?
18 working sets across 6 exercises: 3 of dumbbell goblet squat, 3 of bulgarian split squat, 3 of dumbbell romanian deadlift, 3 of walking lunge, 3 of dumbbell seated calf raise and 3 of hanging oblique knee raise. Warm-up sets come on top.
What weight should I use?
Pick a weight you can lift for the target reps with one or two reps left in reserve. When every set reaches the top of the target, add the smallest jump your gym allows.
Can I save this routine in SPLYT?
Yes. Every exercise is in SPLYT’s library: build it as a template in the app, and SPLYT fills in your weights from what you lifted last time.
Save this routine in SPLYT
Every exercise here is in SPLYT’s library. Build it as a template, log your sets on iPhone or Apple Watch, and next time your weights are already filled in from what you lifted.