The 12-Week Plan to Throw on Muscle Mass

Exercise 1 of 8

Bodyweight Squat

Equipment

No Equipment

Sets

1

Reps

20

Rest

60-90 sec

Exercise 2 of 8

Barbell Squat

Equipment

Barbell

Sets

4

Reps

12, 10, 8, 6

Rest

60-90 sec

Exercise 3 of 8

Leg Press

Equipment

Sets

4

Reps

12, 10, 8, 6

Rest

60-90 sec

Exercise 4 of 8

Hack Squat

Equipment

Sets

4

Reps

12, 10, 8, 6

Rest

60-90 sec

Exercise 5 of 8

Leg Extension

Equipment

Sets

3

Reps

12, 10, 8

Rest

60-90 sec

Exercise 6 of 8

Leg Curl

Equipment

Sets

3

Reps

12, 10, 8

Rest

60-90 sec

How to

Exercise 7 of 8

Standing Calf Raise

Equipment

Box

Sets

3

Reps

15, 12, 10

Rest

60-90 sec

Exercise 8 of 8

Seated Calf Raise

Equipment

Bench

Sets

--

Reps

15, 12, 10

Rest

60-90 sec

Play How to