Fitness Workout

BIG LEGS WORKOUT (dumbbell only) | Dumbbell Workout Plan P3D1



Buff Dudes Dumbbell Gym or Home Workout Plan
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BUFF DUDES DUMBBELL ONLY PLAN | Day 1, Phase 3

Over the course of the next 12 weeks I’ll be going through an intense program featuring dumbbells only. Be sure to follow along!!

PHASE 3 – UPPER/LOWER SPLIT

Note: Now that your body has had a sufficient amount of time to adapt to full body workouts, time to switch things up once again. We’ll be splitting the body into two categories throughout the week: Lower and Upper. This will bring more focus into the selected muscle groups by maximising the volume per workout and therefore continuing to increase the overload on the body, forcing more adaptation to occur and furthering your progress.

{before each workout}
Jump Rope Warm Up: 5 minutes
Mobility Drills: 10 – 15 minutes
Rest Times Between Sets: 60 – 90 seconds

DAY 1 – LOWER
Sumo to Goblet Squat 4 Sets x 10 Reps
Elevated Hip Thrusts 4 Sets x 10 Reps
Walking Lunges 4 Sets x 10 Reps
RDL’s 4 Sets x 10 Reps
Standing Calf Raise 4 Sets x 10 Reps
Core:
Russian Twists 3 Sets x 50 Reps (25 Each Side)

That completes day 1 of phase 3. See you next time for day 2, phase 3!

STAY BUFF.

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35 Comments

  1. Great workout and I can't wait to hit it hard next time I am at the gym. Once this series is done…I would love to see something geared for old 48 year olds like me. We like to get buffed too!!!!! Bam!!!!

  2. What a great combination of dumbbell exercises. Just some points I want to raise.
    1. If Goblet squats don't seem to cut it due to little weight. I take two dumbbells and place them across top of chest and add some squeeze activation.
    2. If you don't have space for walking, you could do a front to back lunge combo.
    3.some would dispute that hip thrusters and glute bridge are two different exercises. And I would place two dumbbells across top of thighs but the barbell variation is more preferred for this.

  3. Create a buff dudes training montage. Badass workout music with the buff dudes literally just working out in the back ground. I usually workout to rocky training montage so something else to mix it up would be kool. Gives me extra motivation.

  4. I like the single leg deadlift when at home with dumbbells. Adds to balance, core and ankle stability. Just stand by wall eg right shoulder for right leg in case needed.

  5. Hey guys, I enjoy your videos, I have a question, do you guys ever cover, alternative exercises or modifications to a overhead press ? I feel this hits all my weak spots in my body, but my ceiling in my home gym is to low to perform them standing, and Im not sure what the effect is if I sit and do them. Any alternative suggestions for a compound movement to replace it that would still improve my overhead press? I honestly hate lifting (runner) but its one of the few exercises besides squats I love to do.

  6. Hey Buff Dudes. Just started on phase 2 and had a question about the split. I have the plan and it looks like it is a 2 day on and one day off split. Since they are still full body workouts I wasn't sure if that's the way you programmed it. BTW Its a great plan keep putting them out their because they are much better than most of the other stuff out there.

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