This is the Lower B workout from the Advanced Shred plan. It trains Back, Quads, Hamstrings and Calves across 5 exercises, and takes roughly 70 to 85 minutes.
You open with Deadlift 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 |
|---|---|
 Deadlift | 4 × 6 |
 DB Bulgarian Split Squat | 3 × 10 |
 Hack Squat Machine | 3 × 10 |
 Leg Curl | 3 × 12 |
 Seated Calf Raise | 3 × 15 |
