Warrior Level: Leg dumbbell weight training

Warrior Level – Dumbbell Leg Workout

Volume Meets Power. Burn With Purpose.
This phase cranks the intensity with compound-meets-isolation supersets. Expect lunges into jump squats, weighted split squats paired with RDLs—grit-focused combos designed to challenge both legs and lungs.

Your legs carry your house. Train like it

Leg day No. 1

·         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)

§  Calf raises

§  Dumbbell forward lunge

o   Set 4 x 4(8 min, 15 max)

§  Dumbbell squat

§  Dumbbell Romanian deadlift

o   Set 5 x 3 (go until fail)

§  Crunches

§  Reverse crunches

§  Russian twist

§  Window wipers

§  Plank

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)

o   Set 1 x 4 (8 min, 15 max)

§  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 3 (go until fail)

§  Roman sit ups

§  Leg lift holds

§  Planks

§  Leg raises

§  Heel taps

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 (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 3 (go until fail)

§  V sit

§  Leg raises

§  Standing elbows to knee

§  Side planks

§  Reverse crunches

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 3 (go until fail)

§  V-sit

§  Plank

§  Heel Taps

§  Crunches

§  Standing elbow to knee