This is the Lower Intensity workout from the Bodyweight Advanced Shred plan. It trains Quads, Hamstrings and Calves across 5 exercises, and takes roughly 70 to 85 minutes.
You open with Pistol 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 |
|---|---|
 Pistol Squat | 4 × 6 |
 Nordic Curl | 3 × 8 |
 Box Jump | 4 × 10 |
 Walking Lunge | 3 × 15 |
 Calf Raise | 4 × 20 |
