This is the Lower B workout from the Dumbbell Superset Burn plan. It trains Quads, Hamstrings, Glutes and Calves across 5 exercises, and takes roughly 70 to 85 minutes.
You open with DB Bulgarian Split 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 |
|---|---|
 DB Bulgarian Split Squat | 3 × 12 |
 Single Leg Romanian Deadlift | 3 × 12 |
 Dumbbell Step Up | 3 × 12 |
 Dumbbell Frog Pump | 3 × 12 |
 Seated Dumbbell Calf Raise | 3 × 15 |
