The 4-Week Workout Plan to Gain 10 Pounds of Muscle

Exercise 1 of 8

Barbell Deadlift

Equipment

Barbell

Sets

3

Reps

6-8*

Rest

--

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*Doesn’t include 1-2 warm-up sets.

Exercise 2 of 8

Barbell Bent-Over Row

Equipment

Barbell

Sets

4

Reps

6-8

Rest

--

Exercise 3 of 8

T-Bar Row

Equipment

Barbell, V-Handle Attachment

Sets

4

Reps

6-8

Rest

--

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Exercise 4 of 8

Barbell Biceps Curl

Equipment

Barbell

Sets

4

Reps

6-8*

Rest

--

Play How to

*Doesn’t include 1-2 warm-up sets.

Exercise 5 of 8

Incline Dumbbell Biceps Curl

Equipment

Bench, Dumbbells

Sets

4

Reps

6-8

Rest

--

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Exercise 6 of 8

Barbell Preacher Curl

Equipment

Sets

3

Reps

6-8

Rest

--

Exercise 7 of 8

Bodyweight Crunch

Equipment

No Equipment

Sets

2

Reps

20

Rest

--

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Exercise 8 of 8

Reverse Crunch

Equipment

No Equipment

Sets

2

Reps

20

Rest

--

Play How to