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

Exercise 1 of 10

Barbell Squat

Equipment

Barbell

Sets

3

Reps

10-12*

Rest

--

*Doesn’t include 1-2 warm-up sets.

Exercise 2 of 10

Leg Press

Equipment

Sets

3

Reps

10-12

Rest

--

Exercise 3 of 10

Barbell Hack Squat

Equipment

Barbell

Sets

3

Reps

10-12

Rest

--

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Exercise 4 of 10

Romanian Deadlift

Equipment

Barbell

Sets

3

Reps

10-12*

Rest

--

*Doesn’t include 1-2 warm-up sets.

Exercise 5 of 10

Lying Leg Curl

Equipment

Sets

3

Reps

10-12**

Rest

--

** On your last set, do a drop set by reducing the weight 20%-30% and repping out to failure.

Exercise 6 of 10

Seated Calf Raise

Equipment

Bench

Sets

3

Reps

10-12*

Rest

--

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*Doesn’t include 1-2 warm-up sets.

Exercise 7 of 10

Donkey Calf Raise

Equipment

Box

Sets

3

Reps

10-12**

Rest

--

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** On your last set, do a drop set by reducing the weight 20%-30% and repping out to failure.

Exercise 8 of 10

Reverse Crunch

Equipment

No Equipment

Sets

2

Reps

12

Rest

--

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Exercise 9 of 10

Hanging Knee Raise

Equipment

Pullup Bar

Sets

2

Reps

12

Rest

--

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Exercise 10 of 10

Double Crunch

Equipment

No Equipment

Sets

2

Reps

to failure

Rest

--

Play How to