Dumbbell Strong — Lower Power
DB-only lower power day. Heavy goblet/DB squat, stiff-leg DB deadlift, unilateral split squat, weighted calves, loaded core. Long rests, ~55 min, 5 movements.
Estimated session
- Movements 5
- 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 | Dumbbell Squat Primary squat. 3s eccentric, upright torso, DBs at sides. 6-8 reps. 2 warm-up sets first 3 × 8–6 · rest 3 min | 3 | 8–6 | 3 min |
| 02 | Stiff-Legged Dumbbell Deadlift Heavy hinge, hamstring stretch, flat back. 6-8 reps. 1 warm-up set first 3 × 8–6 · rest 2:30 | 3 | 8–6 | 2:30 |
| 03 | Split Squat with Dumbbells Unilateral overload lever. Drive each leg near its limit. 8 reps/side. 3 × 8 · rest 2 min | 3 | 8 | 2 min |
| 04 | Standing Dumbbell Calf Raise Heavy, 1s pause at bottom stretch, full ROM. 8-12 reps. 3 × 12–8 · rest 1:15 | 3 | 12–8 | 1:15 |
| 05 | Russian Twist Hold a DB, controlled rotation, no momentum. 16 reps total. 3 × 16 · rest 1 min | 3 | 16 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Legs are load-capped with DBs, so build the squat stimulus from a 3-second eccentric and the heaviest holdable pair, not from chasing an impossible DB. Split squats are the overload lever — drive each leg near its own limit (RPE 9 last set) when the bilateral squat can't go heavier. Stiff-leg DB deadlift: hinge, soft knees, feel the hamstring stretch, stop short of lower-back rounding. Sub goblet squat for DB squat if grip fails before legs. Calves heavy with a full stretch and a 1-second pause at the bottom.
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 Power template?
Legs are load-capped with DBs, so build the squat stimulus from a 3-second eccentric and the heaviest holdable pair, not from chasing an impossible DB. 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 Power, and how long does it take?
Dumbbell Strong — Lower Power runs 5 movements and about 15 working sets, roughly 66 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 Power version different?
Dumbbell Strong — Lower Power is the lower power 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