Hypertrophy Workout: Legs (Dumbbells + Bodyweight)
🔥 Hypertrophy Training: Legs (Dumbbells + Body Weight)
Hypertrophy training for legs , using dumbbells and body weight , with a timer and a maximum duration of 45 minutes .
📌 Duration: 45 minutes
📌 Method: Supersets (quadriceps + hamstrings/glutes)
📌 Equipment: Dumbbells + body weight
📌 Rest: 30-45 sec between exercises / 90 sec between sets
📌 Cadence (TUT): 3-1-1-0 (3 sec down, 1 sec pause, 1 sec up, 0 sec contraction)
📌 Time per exercise: 40 to 45 sec.
🔴 BLOCK 1 - Quadriceps & Hamstrings (Superset)
🔹 Dumbbell Squats – 45 sec.
🔹 Romanian Dumbbell Deadlift – 45 sec.
✅ Series: 3 to 4
⏸ Rest between sets: 90 sec.
🟢 BLOCK 2 - Glutes & Quadriceps (Superset)
🔹 Lunges with dumbbells – 40 sec.
🔹 Hip thrust with dumbbells – 40 sec.
✅ Series: 3 to 4
⏸ Rest between sets: 90 sec.
🔵 BLOCK 3 - Hamstrings & Calves (Superset)
🔹 Good morning with dumbbells – 45 sec.
🔹 Calf raise (unilateral or bilateral) – 45 sec.
✅ Series: 3
⏸ Rest between sets: 90 sec.
🟣 FINAL BLOCK - Drop Set to Failure
🔹 Isometric wall squat – to failure (min. 45 sec.)
🔹 Plyometric jump (jump squat) – to failure (min. 45 sec.)
✅ Series: 1 (no rest between exercises)
💡 Tips for Maximum Efficiency:
✔ Use an interval timer (e.g.: Interval Timer, Tabata Timer ) to control the times of each exercise and rest.
✔ Maintain a slow cadence to maximize muscle tension .
✔ Progressively increase the dumbbell load or work time over the weeks.
✔ If the workout is too long, reduce it to 3 sets per block .
This workout ensures a good balance between strength and muscular endurance , maintaining intensity within 45 minutes .
🟣 Hypertrophy Training: Other articles
- Hypertrophy Training: How to train all muscle groups during the week
- Hypertrophy Training: Biceps and Chest (Dumbbells + Bodyweight)
- Hypertrophy Training: Back and Triceps (Dumbbells + Body Weight)
- Hypertrophy Training: Legs (Dumbbells + Body Weight)
- Hypertrophy Training: Shoulders and Abs (Dumbbells + Body Weight)
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