The Mass-Building Program to Look Bigger in Three Weeks

Exercise 1 of 6

Swiss Ball Leg Curl

Equipment

Swiss Ball

Sets

3

Reps

15

Rest

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Lie on your back with your heels resting on a Swiss ball. Brace yourself with your hands, then raise your hips and curl your feet towards your butt.

Exercise 2 of 6

Seated Leg Curl

Equipment

Sets

3

Reps

15

Rest

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Exercise 3 of 6

Dumbbell Romanian Deadlift

Equipment

Dumbbells

Sets

2

Reps

15-6

Rest

10 to 15 seconds

Perform 15 reps with a 4-second lowering phase, then rest 10 to 15 seconds and pump out 6 more regular-tempo reps

Exercise 4 of 6

Back Squat

Equipment

Barbell

Sets

4

Reps

8

Rest

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Exercise 5 of 6

Goblet Squat

Equipment

Kettlebells

Sets

3

Reps

15

Rest

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Exercise 6 of 6

Leg Press

Equipment

Sets

--

Reps

5 minutes, AMRAP

Rest

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