MyLiftsFull-body dumbbell workout
Train your legs, chest, back and shoulders with a five-exercise dumbbell workout and clear set targets.
Preview workout ↗Lower-body dumbbell workout
Train your lower body without waiting for a rack or machine. A squat and hip hinge come first, followed by a supported split squat and calf raise. This session pairs with the upper-body dumbbell workout.
40 minutes, approximatelyBeginnerDumbbells
Your workout preview
| Exercise | Sets × reps | Rest |
|---|---|---|
| 1 Goblet Squat Hold one dumbbell close to your chest and squat to a depth where your feet stay planted. AlternativeDumbbell squat with weights at your sides | 3 × 10 | 90s |
| 2 Romanian Deadlift (Dumbbell) Keep soft knees, push your hips back and keep the dumbbells near your legs. Stop before your back position changes. AlternativeBodyweight hip hinge practice | 3 × 10 | 90s |
| 3 Split Squat (Dumbbell) Begin with bodyweight and a hand support. Lower straight down through a comfortable range before adding dumbbells. Do 8 reps per side; one set includes both sides. AlternativeSupported reverse lunge | 2 × 8 | 90s |
| 4 Standing Calf Raise (Dumbbell) Use a stable hand support, lift your heels smoothly and lower without bouncing. AlternativeBodyweight standing calf raise | 2 × 12 | 60s |
How to use this plan
- Start with easy movement and lighter practice sets for the first exercises. The listed sets are working sets.
- Choose a load or variation you can control, leaving about two or three more reps possible. Stop for pain or loss of control.
- Rest times and session lengths are starting estimates. Allow extra time for equipment setup or longer rests.
- For split squats, complete the reps on each side. One set includes both legs, and you can rest briefly between sides.
- Progress the load only after the chosen reps are steady. More weight is not useful if it removes your balance or range.
Import into MyLifts 2.0 or GIRLPOWER 1.0
The workout file is for the native MyLifts 2.0 and GIRLPOWER 1.0 builds with JSON backup import. MyLifts 1.x is not supported. GIRLPOWER is coming soon. Check your app version before importing.
- Download the workout JSON file and save it to Files on your iPhone or iPad.
- In MyLifts 2.0, open Settings and select Import MyLifts backup. In GIRLPOWER, open Settings → Tracking preferences → Import training backup.
- Choose the file, then find the plan in your routine library. Review the exercises and set your own weights before starting.
The file adds one routine. It contains no workout history or personal records, and does not turn on optional tracking. Reimporting the same file keeps one copy and preserves later edits.
One-tap opening of this routine is not available yet. Explore MyLifts or meet GIRLPOWER.
Keep the plan.
Track the progress.
Pick your training space. Your sets, weights and rest times belong together.
MyLifts
A focused workout tracker for your lifts and routines. Explore the next chapter for iPhone and iPad.
GIRLPOWER
Your kind of strong. A dedicated space for strength and cardio, with its own look and training experience. Coming soon to iPhone and iPad.
Explore GIRLPOWER
Questions before you start
Do I need heavy dumbbells for leg training?
The right load depends on your strength and the movement. Single-leg exercises can be challenging with lighter dumbbells, while squats and hinges may eventually need more resistance.
Are split squats the same as Bulgarian split squats?
No. This plan keeps both feet on the floor. A rear-foot-elevated Bulgarian split squat changes the setup and balance demand; it is not required here.
Make it part of your week
More workouts to explore
All workouts ↗Leg day workout
A mixed-equipment leg day with goblet squats, dumbbell Romanian deadlifts, leg press, leg curls and calf raises.
Preview workout ↗Upper-body dumbbell workout
An upper-body dumbbell session for chest, back, shoulders and arms, with a bench, set targets and practical substitutions.
Preview workout ↗