LEGS DUMBBELL ONLY WORKOUT (at home or gym) | Dumbbell Workout Plan P4D1

Buff Dudes Dumbbell Gym or Home Workout Plan
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Over the course of the next 12 weeks I’ll be going through an intense program featuring dumbbells only. Be sure to follow along!!


Note: With this final phase we’ll be utilizing a classic hypertrophy based bodybuilding type split. Each major muscle group will have its own day, with some being paired with smaller muscle groups that share the same type of movement I.E. push or pull.

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


Squats (DB held on shoulders) 4 Sets x 12 Reps
Sumo Deads 4 Sets x 12 Reps
RDL’s 4 Sets x 12 Reps
Jumping Bulgarian Split Squats 4 Sets x 12 Reps
Lying Hamstring Curl 4 Sets x 12 Reps
Single Leg Seated Calf Raise 4 Sets x 12 Reps

Accordion Crunches 3 Sets x 30 Reps

That completes day 1 of phase 4. See you next time for PHASE 4, Day 2!


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45 Responses

  1. Majestic slow motion.

  2. Steve Duby says:

    So with Romanian deadlifts I seem to always curve my upper back. Always. Some suggestions/help/advice would be much appreciated

  3. Buff Jewels, surely?

  4. Question how many hours on training on legs and other body parts.

  5. I've been researching tons of diet and workout plans. Do you know anything about or recommend these?? http://topfive.health.blog

  6. Marc Santini says:

    Forgive my ignorance, how are the squat and deadlift any different? It looks like your body is travelling in the same kinda way except with a wider leg stance. Again sorry for the ignorance but I just want to understand ?

  7. LostSoul AT says:

    6:33 She checks you out.

  8. Yoooo, you got 60 fps finally!

  9. Asheanae says:

    That's a sumo squat, not deadlift, by your form.

  10. "Buff dudes jewels"

  11. Bluemonk says:

    Hail to the Yats ffuB!

  12. LossVegas says:

    Gee, ya think Butt Girl knew the camera was on her? LOL She was putting on quite a show there.

  13. Best fitness channel β€πŸ˜ŠπŸ‘Œ#StaybuffπŸ’ͺyh

  14. Hh Krishna says:

    dat lady πŸ‘πŸ‘

  15. Hey buff dudes, what's your opinion on starting strength or stronglift programme ?

  16. Wing Tip says:

    Nice video I’m just commenting to boost y’alls channel cus I love it πŸ’ͺ🏿πŸ’ͺ🏿

  17. Thanks buff dude for the video on legs

  18. Are you really 6’7? Boy you could be a damn WWE wrestler πŸ˜‚

  19. Just Tin says:

    And I thought we're gonna do walking lunges againπŸ˜‚

  20. Great workout…just got my BUFF Dad t-shirt and cannot wait to throw it on and head to the gym.

  21. Nuara Anuar says:

    Bulgarian Split Squats is a really challenging exercise. Jumping ones are way more harder! Gotta keep trying.

  22. Jason Li says:

    If chris hemsworth ever quits being thor i think buff dudes would be the next best thing.

  23. 7.30…..someone has been watching Jeff lately πŸ’ͺπŸ’ͺπŸ˜‰

  24. 573F4N X13 says:

    You need to create a workout app. It's so much easier than bringing in a notebook. The Stronglifts 5×5 app is an excellent example

  25. 573F4N X13 says:

    Brad Dingleberry down voted this video

  26. Susana Reid says:

    Hello! ….do you perform these moves as a circuit or straight sets?πŸ€”….πŸ€—πŸ€—πŸ€—πŸ€—πŸ€—πŸ€—πŸ€—πŸ€—

  27. Meckaneck 45 says:


  28. Chandasouk says:

    Yes! The only equipment I have available so this is very convenient.

  29. Michael says:

    Hey Brandon what shoes are you wearing?

  30. I just like to take a moment to say thank you to the camera guy for his excellent work around the 8 to 9 minute mark.

  31. πŸ’ͺ one day too late, next time for sure πŸ‘

  32. Hok hM says:

    The girl at 8:30 tho πŸ˜‚

  33. Shane Brown says:

    Awesome video. Gonna try this at the gym this arvo

  34. moon maiden says:


  35. arqjrp says:

    I just bought it, the series seems fantastic so far! can't wait to start today.

  36. Deniz OLGUN says:

    i didnt know any exercise for legs with dumbell, except squat. thx for the variations.

  37. Stozzek says:

    You seem to have some audio problem at 8:299:01 . There was an exact same problem on Gabriels channel a while ago.

  38. Joe Schmo says:

    Have there been any standing calf raises? Just doing seated ignores the biggest calf muscles.

  39. ssilviu250 says:

    I was about to comment that there are no gym thots in this video, but i was wrong

  40. LVLionsFan says:

    I lost focus at 8:30 πŸ‘ I bought the program and its great πŸ‘

  41. IxGreyFox says:

    Just got my Yats Ffub yesterday. Tell your Mom thanks. πŸ‘

  42. Ty Gibson says:

    Hey buff dudes would you be able to make your Dumbbell only series into a physical book???

  43. Luke Ashton says:

    This channel is great, keep it up buff dudes!

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