Dumbbell Progressive Overload

Lower Heavy

StrengthDumbbells4 daysIntermediate

This is the Lower Heavy workout from the Dumbbell Progressive Overload 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.

The workout

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

Other workouts in this plan

Upper Heavy Lower Heavy Upper Volume Lower Volume

Run Dumbbell Progressive Overload in SUUPRFree. Loads the full plan, tracks every set.