Dumbbell Heavy Compounds

Legs

This is the Legs workout from the Dumbbell Heavy Compounds plan. It trains Quads, Hamstrings, Glutes and Calves across 5 exercises, and takes roughly 70 to 85 minutes.

You open with DB Bulgarian Split 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.

The workout

Exercise	Sets × Reps
DB Bulgarian Split Squat	4 × 6
Single Leg Romanian Deadlift	4 × 6
Dumbbell Walking Lunge	4 × 6
Dumbbell Hip Thrust	4 × 6
Standing Dumbbell Calf Raise	3 × 8

Other workouts in this plan

PushPullLegs