The 12-Week Plan to Throw on Muscle Mass

Exercise 1 of 6

Bodyweight Squat

Equipment

No Equipment

Sets

1

Reps

25

Rest

60-90 sec

Exercise 2 of 6

Barbell Squat

Equipment

Barbell

Sets

5

Reps

10, 8, 6, 4, 3

Rest

60-90 sec

Exercise 3 of 6

Leg Press

Equipment

Sets

5

Reps

10, 8, 6, 4, 3

Rest

60-90 sec

Exercise 4 of 6

Hack Squat

Equipment

Sets

4

Reps

10, 8, 6, 4

Rest

60-90 sec

Exercise 5 of 6

Standing Calf Raise

Equipment

Box

Sets

3

Reps

10

Rest

60-90 sec

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Exercise 6 of 6

Seated Calf Raise

Equipment

Bench

Sets

3

Reps

10

Rest

60-90 sec

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