Dumbbell Quads Workout

Warm up first

1. 5 min bike or brisk walk
2. Bodyweight squats — 2 x 12, slow and deep
3. Ramp up to your working weight in two sets

The session

1. 1
   Bulgarian Split Squat

   Dumbbell · All four heads
   4 × 6-10rest 150s
2. 2
   Goblet Squat

   Dumbbell · All four heads
   3 × 6-10rest 150s
3. 3
   Walking Lunge

   Dumbbell · All four heads
   3 × 6-10rest 150s

Why this order

The heaviest movements come first, while you are freshest: the 3 compounds at the top are the ones that decide whether the session was worth doing. There is no isolation work here — with a pair of dumbbells and nothing else, the compounds are the session. Every movement here takes 150 seconds between sets — they are all big enough to need it.

Quads wants 12–20 hard sets a week and 2x per week, so this is a session you can run twice a week and land in that range. More about training the quads.

Same muscle, different kit

• Quads Workout5 exercises · everything a full gym has
• Bodyweight Quads Workout3 exercises · no equipment at all