The routine
Legs · dumbbells only
- Goblet Squat 4 × 12
- Stiff-Legged Dumbbell Deadlift 3 × 10
- Dumbbell Lunges 3 × 12
- Dumbbell Step Ups 3 × 12
- Standing Dumbbell Calf Raise 4 × 20
Best as the legs day of a home dumbbell PPL.
Dumbbell Legs Day
Legs · dumbbells only
This is the legs day of the dumbbell PPL, and it proves you do not need a rack to train legs hard. The goblet squat hits the quads, the Romanian deadlift and lunges cover the hamstrings and glutes, and step-ups add single-leg work.
Keep the reps higher than a barbell leg day to make up for the lighter load, and control every step-up and lunge.
How to import this plan into Mekimeki
- Tap "Copy import code" above. The plan is copied to your clipboard.
- Open Mekimeki and go to the Plan tab.
- Choose to import a template, paste the code, and confirm. Every exercise is added for you.
Every exercise in this plan comes from Mekimeki's built-in library, so it imports cleanly with no duplicate exercises.
Prefer to try it now?
You do not need the app. Tap "Log it online" to open this plan in the free workout logger right in your browser.
Can I build legs with just dumbbells?
Yes. Goblet squats, lunges, Romanian deadlifts, and step-ups train every lower-body muscle. Higher reps make up for the lighter load compared with a barbell.
How do I make dumbbell legs harder?
Add reps, slow the lowering phase, pause at the bottom, or move to single-leg versions like split squats and step-ups, which load each leg with less total weight.
More workout plans
Import a plan, then keep every workout
Mekimeki saves your full history, tracks PRs, and works offline. Free on the App Store.
Download on the App StoreFree · Every feature included · No subscriptions · No paywalls · iOS 17+
Scan with your iPhone camera