Jump to the routine

The legs and intervals beginner workout to build muscle fast

It doesn't matter if you're just getting started in the gym, you can start to stack on size with this beginners-friendly routine.

Jump to the Routine
  • 30

  • 5

  • Yes

Dumbbell Plie Squat

We get it. Getting started in the gym can be intimidating. But with the right set of approachable, muscle-building moves, it doesn’t have to be.

Typically a legs routine would include barbell squats, but, for some beginners, picking up the barbell straight off the bat can be a bit much too soon. So we’ve replaced the traditional barbell squat with a dumbbell squat to slowly progress you into the movement pattern.

This five-move routine will ease your muscles into pushing and growing, while getting you mentally prepared to work your way up to more challenging workouts.

Routine

Want a copy on the go?
Print

The legs and intervals workout for beginners

Build muscle fast

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 5

Dumbbell Squat

Equipment
Dumbbells
Sets
3
Reps
10
Rest
--
Exercise 2 of 5

Dumbbell Lunge

Equipment
Dumbbells
Sets
3
Reps
5 (each leg, each direction)
Rest
--
Do both forward and reverse lunges.
Exercise 3 of 5

Plie squat

Equipment
Dumbbells
Sets
3
Reps
10
Rest
--
Hold a set of dumbbells.
Exercise 4 of 5

Dumbbell Step-Up

Equipment
Dumbbells
Sets
3
Reps
10
Rest
--
Exercise 5 of 5

Burpee

Equipment
No Equipment
Sets
1
Reps
50
Rest
--
See all of our tutorials