WarDad Level: Leg dumbbell weight training
WarDad Level – Dumbbell Leg Workout
No Mercy. No Shortcuts. Just Grind.
This final-tier superset gauntlet is forged for men who carry the weight of others. Expect heavy dumbbell squats into walking lunges, Bulgarian splits into jump sets, and extended sets under fatigue. This one humbles you—and then rebuilds you.
Legs of stone. Will of fire. This is WarDad training.
· Superset - 30 secs between reps and 1 minute break between sets
o Warm up x 3
§ 50 body weight squats
§ Pull ups (6min, max out)
o Set 1 x 4 (8 min, 15 max)
§ Deadlift
§ Dumbbell split squat
o Set 2 x 4 (8 min, 15 max)
§ Dumbbell goblet squat
§ Dumbbell side lunge
o Set 3 x 4 (8 min, 15 max)
§ Dumbbell forward lunge
o Set 4 x 4 (8 min, 15 max)
§ Dumbbell squat
§ Dumbbell Romanian deadlift
o Set 5 x 4 (go until fail)
§ Crunches
§ Reverse crunches
§ Russian twist
§ Window wipers
§ Plank
o Set 6
§ 100 Dips (as quick as you can)
§ 100 Push ups (as quick as you can)
Leg day No. 2 - 30 secs between reps and 1 minute break between sets
· Superset
o Warm up x 3
§ 1 minute high knees
§ Chin ups (6min, max out)
§ Dumbbell squat
§ Dumbbell Romanian deadlift
o Set 2 x 4 (8 min, 15 max)
§ Dumbbell hip thrust
§ Dumbbell Weighted step up
o Set 3 x 4 (8 min, 15 max)
§ Dumbbell split squat
§ Calf raises
o Set 4 x 4 (8 min, 15 max)
§ Dumbbell goblet squat
§ Dumbbell side lunge
o Set 5 x 4 (go until fail)
§ Roman sit ups
§ Leg lifts holds
§ Planks
§ Leg raises
§ Heel taps
o Set 6
§ 150 push ups (as quick as you can)
Leg day No. 3 - 30 secs between reps and 1 minute break between sets
· Superset
o Warm up x3
§ 2 minutes of skipping (jump rope)
§ Pull ups Pull ups (6min, max out)
o Set 1 x 4 (8 min, 15 max)
§ Deadlift
§ Dumbbell goblet squat
o Set 2 x 4 (8 min, 15 max)
§ Dumbbell side lunge
§ Dumbbell forward lunge
o Set 3 x 4 (8 min, 15 max)
§ Bulgarian split squat
§ Calf raises
o Set 4 x 4 (8 min, 15 max)
§ Dumbbell squat
§ Dumbbell Romanian deadlift
o Set 5 x 4 (go until fail)
§ V sit
§ Leg Raise
§ Standing elbows to knee
§ Side planks
§ Reverse crunches
o Set 6
§ 150 triceps dips (as quick as you can)
Leg day No. 4 - 30 secs between reps and 1 minute break between sets
· Superset
o Warm up x 3
§ 10 burpees
§ Chin ups (6min, max out)
o Set 1 x 4 (8 min, 15 max)
§ Dumbbell squat
§ Dumbbell split squat
o Set 2 x 4 (8 min, 15 max)
§ Dumbbell Weighted step up
§ Dumbbell side lunge
o Set 3 x 4 (8 min, 15 max)
§ Deadlift
§ Dumbbell forward lunge
o Set 4 x 4 (8 min, 15 max)
§ Bulgarian split squat
§ Calf raises
o Set 5 x 4 (go until fail)
§ V- sit
§ Roman sit ups
§ Heel Taps
§ Crunches
§ Standing elbow to knee
o Set 6 x 3 (max out - circuit 30 secs between rounds)
§ Hammer curls
§ Svend press
§ Upright row