The Best QUAD Growth Workout 💥 Dumbbells Only Leg Day You Can’t Skip

This one’s for serious leg gains. We’re targeting your quads with heavy dumbbell strength work, controlled tempo, and enough volume to push your limits. Front squats, split squats, cyclist squats, pulses, and pauses that’ll light up every fiber. Stick with me, stay controlled, and let’s build real strength. Grab your dumbbells and let’s work.

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Workout Details

⏵ Equipment: a range of dumbbells (I’m using 35-80 lb dumbbells), a block or plates for deficit exercises, and a bench or chair for step ups and split squats
⏵ Warm Up: 30s work x4, no rest
⏵ Intervals: 30s work, 30s rest

00:00 Intro

Warm Up // 30s each
00:30 Squats
01:00 Lateral Squats
01:30 Walking Lunges
02:00 Quad Stretch (switch half way)

Main Workout // 30/30

Circuit 1:
03:00 Front Squat - 60/65
04:00 Cyclist Squat - 60/65 (block)
05:00 Forward Lunges - 35/40
06:00 Dumbbell Wall Sit - 35/40
Repeat

Circuit 2:
11:00 Goblet Squat - 75/80
12:00 Bulgarian Split Squat R - 40/45 (bench)
13:00 Bulgarian Split Squat L - 40/45 (bench)
14:00 Tempo Squat (3030) - 50/55
Repeat

Circuit 3:
19:00 Alternating Staggered Squat - 45/50
20:00 Sissy Squat - NA
21:00 Heels Elevated Pulse Squats - 45/50 (block)
22:00 Paused Squat (3 sec pause at bottom) - 45/50
Repeat

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated