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
· 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 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)
§ 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