This is the Lower Volume 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 Walking Lunge while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. 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 Walking Lunge | 4 × 8 |
 Single Leg Romanian Deadlift | 3 × 8 |
 Dumbbell Step Up | 3 × 10 |
 Dumbbell Frog Pump | 3 × 12 |
 Seated Dumbbell Calf Raise | 4 × 12 |
