3×/week8 weeks
Home Dumbbell Full Body 3×
Three full-body sessions with only dumbbells, a bench and a band.
BeginnerBuild muscle60 min
HamstringsIntermediateCompound
Single-Leg Romanian Deadlift
One-leg hinge with a dumbbell; balance and hamstrings.
Benefits
- Hamstrings with light weight
- Balance and hip stability
How to do it
- Hinge on one leg, the other leg goes back
- Hips stay level
- Light touch on a wall if needed
Common mistakes
- Hips opening to the side
- Rounding the back
Starting prescription
- sets
- 3
- reps
- 8–12
- Rest
- 90 s
- Reps in reserve
- 2
- Load step
- 1 kg
Safety and limitations
- Lower back · Avoid
Avoid with a severe or worse lower-back limitation; use an easier alternative. - Ankle · Modify
With a moderate ankle limitation: lighter load, shorter range, stop if it hurts.
Alternatives
Similar
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