This is the Lower B workout from the Superset Shred plan. It trains Back, Quads, Calves and Cardio across 6 exercises, and takes roughly 76 to 91 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 | 3 × 10 |
 DB Bulgarian Split Squat | 3 × 12 |
 Leg Extension | 3 × 15 |
 Dumbbell Walking Lunge | 3 × 12 |
 Seated Calf Raise | 3 × 15 |
 Burpee | 3 × 20 |
