Leg workout: Dumbbell Romanian Deadlift, Bulgarian Split Squat and 7 more
A leg day of 9 exercises and 27 working sets, built by a SPLYT user and published without their name. It takes about 60 minutes and uses dumbbell, kettlebell and machine.
Most of the work goes to the quads (12 sets), calves (3 sets), chest (3 sets). It opens with dumbbell romanian deadlift and finishes with push-up.
3 of the exercises are paired as supersets, done back to back before resting, which keeps the session shorter.
The routine
Dumbbell Romanian DeadliftHamstrings- Sets
- 3
- Reps
- 10
- Rest
- —
Bulgarian Split SquatQuads- Sets
- 3
- Reps
- 10
- Rest
- —
Dumbbell LungeQuads- Sets
- 3
- Reps
- 10
- Rest
- —
Lever Seated Squat Calf Raise On Leg Press MachineCalves- Sets
- 3
- Reps
- 10
- Rest
- —
Leg PressQuads- Sets
- 3
- Reps
- 10
- Rest
- —
Kettlebell SwingGlutes- Sets
- 3
- Reps
- 10
- Rest
- —
Weighted Pull-upLats · superset- Sets
- 3
- Reps
- 10
- Rest
- —
Kettlebell Goblet SquatQuads · superset- Sets
- 3
- Reps
- 10
- Rest
- —
Push-upChest · superset- Sets
- 3
- Reps
- 10
- Rest
- —
Sets per muscle
27 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 · Kettlebell · Machine · Bodyweight
Questions
How many sets is this leg workout?
27 working sets across 9 exercises: 3 of dumbbell romanian deadlift, 3 of bulgarian split squat, 3 of dumbbell lunge, 3 of lever seated squat calf raise on leg press machine, 3 of leg press, 3 of kettlebell swing, 3 of weighted pull-up, 3 of kettlebell goblet squat and 3 of push-up. 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.