30 Min Full Body Dumbbell Strength Workout at Home | Pull Day Glutes, Back & Hamstrings - Day 2

Welcome to DAY 2 of my 4-Day Full Body Workout Program! Today is Pull-Focused – targeting glutes, hamstrings, back, and lats with a mix of heavy strength supersets, functional circuits, and a serious finisher to build muscle and improve strength. DAY 1 – Push-Focused: Chest, shoulders, quads & core DAY 2 – Pull-Focused: Glutes, hamstrings, back & lats ← you are here DAY 3 – Moderate Intensity “Gap Filler”: Full body compound movements DAY 4 – Cardio / HIIT: High-energy conditioning Today’s Workout Format: ✅ Strength supersets for lower & upper body ✅ Mini-circuit for posterior chain power ✅ Glute-focused finisher for that final burn Equipment: Dumbbells, kettlebell (optional), heavy resistance band (optional), mat Workout Breakdown: 1️⃣ Superset – Romanian Deadlift + Single Arm Row (Heavy) – 2 rounds 2️⃣ Superset – Reverse Lunge Step Back + Bent Over Row – 2 rounds 3️⃣ Mini-Circuit – Swing (Dumbbell or Kettlebell) / B-Stance RDL / 1.5 Rep Banded Glute Bridge – 2 rounds 4️⃣ Finisher – Bear Crawl / Glute Bridge Hold with March – 2 rounds 💪 Lift heavy, move with control, and feel the power in every rep! Hit LIKE & SUBSCRIBE so you never miss a workout in this series.