This is the Lower Heavy workout from the Dumbbell Advanced Strength plan. It trains Quads, Hamstrings, Glutes and Calves across 5 exercises, and takes roughly 70 to 85 minutes.
You open with Dumbbell Goblet Squat while you are freshest, then work down the list. Most sets sit in lower reps for strength. Rest 3 to 5 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Dumbbell Goblet Squat | 5 × 5 |
 Dumbbell Romanian Deadlift | 5 × 5 |
 DB Bulgarian Split Squat | 4 × 6 |
 Dumbbell Hip Thrust | 3 × 8 |
 Standing Dumbbell Calf Raise | 4 × 10 |
