Dumbbell Strong — Lower Hypertrophy
DB-only lower volume day. Goblet squat, Romanian DB deadlift, walking lunges, DB step-ups, calf raises with rest-pause, weighted plank. Short rests, ~55 min, 6 movements.
Estimated session
- Movements 6
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Goblet Squat Deep, upright torso, DB at chest. Controlled tempo. 12-15 reps. 1 warm-up set first 3 × 15–12 · rest 1:30 | 3 | 15–12 | 1:30 |
| 02 | Romanian Deadlift Hamstring stretch at bottom, neutral spine, DBs close to legs. 10-12 reps. 1 warm-up set first 3 × 12–10 · rest 1:30 | 3 | 12–10 | 1:30 |
| 03 | Dumbbell Lunges Walking or in-place. Unilateral overload lever. 12 reps/leg. 3 × 12–10 · rest 1:30 | 3 | 12–10 | 1:30 |
| 04 | Dumbbell Step Ups Knee-height box, drive through heel, no push-off bottom foot. 10 reps/leg. 3 × 10 · rest 1:15 | 3 | 10 | 1:15 |
| 05 | Standing Dumbbell Calf Raise Rest-pause — failure, rest 15s, 5-8 more, repeat once. Full stretch. 3 × 15–5 · rest 15s–1:15 | 3 | 15–5 | 15s–1:15 |
| 06 | Plank Add a DB on the back for load. Straight line, glutes squeezed. 3 × 45s · rest 45s | 3 | 45s | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
DB load is capped, so volume and unilateral work drive growth: hold RPE 8-9, rest 60-90s. Double-progress — add reps toward the top of each range first; only raise per-hand DB once the top rep target is hit at RPE<9 on all working sets. Lunges and step-ups are the overload levers; bias them harder than the goblet squat since each leg loads independently. Goblet squat is one DB at chest, so it caps earliest — push reps there, not load. Calf rest-pause must reach true failure each burst or the stimulus is lost. Sub Bulgarian split squat for walking lunges if space is tight, same per-leg load.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Dumbbell Strong — Lower Hypertrophy template?
DB load is capped, so volume and unilateral work drive growth: hold RPE 8-9, rest 60-90s. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Dumbbell Strong — Lower Hypertrophy, and how long does it take?
Dumbbell Strong — Lower Hypertrophy runs 6 movements and about 18 working sets, roughly 61 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the Lower Hypertrophy version different?
Dumbbell Strong — Lower Hypertrophy is the lower hypertrophy cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
Proposal — add weight