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The Legs & Intervals Beginner Workout to Build Muscle Fast

The first day of THE FOUNDATION program begins with legs and intervals. Typically a leg routine would include barbell squats, but feedback from other beginners such as yourself indicated those can be intimidating. We've replaced the traditional barbell squat with a dumbbell squat to slowly progress you into the movement pattern.

Want more details on THE FOUNDATION program? Visit the main page with all the details—

Looking for another hardcore program? Download the updated The 21-Day Shred PDF—three additional program extensions coming soon.

Questions about any program? Follow Mike on Instagram, Facebook, and Twitter.

Want more workout program from Mike? Download the expansion package of The 21-Day Shred—The Shred Series. The package now includes The original 21-Day Shred program, plus The 21-Day Bulk, The 21-Day Transition, and The 21-Day At-Home Shred.


1. DB Squat
3 sets x 10

2. DB Forward and Reverse Lunges
3 sets x 5 each leg and direction

3. DB Plie Squat
3 sets x 10

4. DB Step Up
3 sets x 10

5. Burpees x 50


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