This is the Lower A workout from the Superset Shred plan. It trains Quads, Hamstrings, Calves and Core across 6 exercises, and takes roughly 76 to 91 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 | 3 × 10 |
 Romanian Deadlift | 3 × 10 |
 Leg Press | 3 × 12 |
 Leg Curl | 3 × 15 |
 Standing Calf Raise | 3 × 15 |
 Mountain Climber | 3 × 20 |
