This is the Lower A workout from the Advanced Shred plan. It trains Quads, Hamstrings and Calves across 5 exercises, and takes roughly 70 to 85 minutes.
You open with Barbell Back Squat while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest 45 to 75 seconds on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Barbell Back Squat | 4 × 8 |
 Romanian Deadlift | 4 × 8 |
 Leg Press | 3 × 12 |
 Leg Curl | 3 × 12 |
 Standing Calf Raise | 3 × 15 |
