Build Muscle Recommended program

Dumbbell Lower Body

Legs and glutes with one pair of dumbbells: goblet squats, Romanian deadlifts, reverse lunges and weighted bridges, finished with calf raises. The partner to the dumbbell upper-body day.

10exercises

38min

21sets

0Done ×

Start workout

Training flow

Warm-up 2 exercises

Bodyweight Squat

1 sets 10 reps Quadriceps

rest 10s

Standing Hip Circles

1 sets 10 reps Glutes

rest 15s

Main 6 exercises

Dumbbell Goblet Squat

3 sets 8-12 reps Quadriceps

rest 75s

Dumbbell Romanian Deadlift

3 sets 8-10 reps Hamstrings

rest 75s

Dumbbell Reverse Lunge

3 sets 8-10 reps Quadriceps

rest 60s

Dumbbell Glute Bridge

3 sets 12-15 reps Glutes

rest 60s

Dumbbell Sumo Squat

2 sets 12-15 reps Adductors

rest 60s

Dumbbell Calf Raise

3 sets 15-20 reps Calves

rest 45s

Cool-down 2 exercises

Standing Quad Stretch

1 sets 30s Quadriceps

rest 10s

Standing Hamstring Stretch

1 sets 30s Hamstrings

rest 10s