Intermediate Leg Workout
This is a complete intermediate bodybuilding workout for gaining muscle and getting stronger, all you need is a used set of dumbbells and your carpeted floor. My intermediate home workout plan is a 3 day split, meaning that it takes three workouts to exercise the entire body. My intermediate home workout consists of a four day repeating cycle: a push workout, a pull workout, a leg workout (this one), and a rest day. This workout will take you about 60 minutes to complete.
| Bodypart | Exercise | Number sets | Number reps | |
| abs | rotisserie core workout | 2 revolutions | n/a | |
| legs | lunges | 3 sets, 1-2min rest between | 6-12 each leg | |
| legs | SDL | 3 sets, 1-2min rest between | 6-12 | |
| legs | calf raises | 3 sets, 1-2min rest between | 6-12 | |
| legs | goblet chair squats | 3 sets, 1-2min rest between | 6-12 | |
| Weights: 60 minutes & Cardio: 20 minutes – jog, brisk walk or bike | ||||
