4 Weeks to Massive Muscle Program

Exercise 1 of 9

Smith Machine Squat

Equipment

Sets

4

Reps

6-10

Rest

--

How to

Exercise 2 of 9

Barbell Lunge

Equipment

Barbell

Sets

4

Reps

12

Rest

--

Play How to

Exercise 3 of 9

Barbell Front Squat

Equipment

Barbell, Squat Rack

Sets

4

Reps

6-10

Rest

--

Play How to

Exercise 4 of 9

4 Weeks to Massive Muscle Program

Equipment

Sets

2

Reps

12*

Rest

--

*Perform as a drop set. Reduce weight by 20-30% once you hit failure.

Exercise 5 of 9

Back Squat

Equipment

Barbell, Squat Rack

Sets

4

Reps

6-10

Rest

--

Play How to

Exercise 6 of 9

Lying Leg Curl

Equipment

Sets

2

Reps

12*

Rest

--

*Perform as a drop set. Reduce weight by 20-30% once you hit failure.

Exercise 7 of 9

Standing Calf Raise

Equipment

Box

Sets

4

Reps

12-20*

Rest

--

Play How to

*Perform reps as 12, 12, 20, 20.

Exercise 8 of 9

Seated Calf Raise

Equipment

Bench

Sets

4

Reps

12-20*

Rest

--

Play How to

*Perform reps as 12, 12, 20, 20.

Exercise 9 of 9

Kneeling Cable Crunch

Equipment

Adjustable Cable Machine, Rope Attachment

Sets

4

Reps

20

Rest

--

Play How to