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4 Weeks to Massive Muscle Program

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Routine

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Abs & Legs

Exercise
Equipment
Sets
Reps
Rest
Exercise 2 of 9

Barbell Lunge

Equipment
Barbell
Sets
4
Reps
12
Rest
--
Exercise 3 of 9

Barbell Front Squat

Equipment
Barbell, Squat Rack
Sets
4
Reps
6-10
Rest
--
Exercise 4 of 9

4 Weeks to Massive Muscle Program

Equipment
Sets
2
Reps
12*
Rest
--
*Perform as a drop set. Reduce weight by 20-30% once you hit failure.
Exercise 5 of 9

Back Squat

Equipment
Barbell, Squat Rack
Sets
4
Reps
6-10
Rest
--
Exercise 6 of 9

Lying Leg Curl

Equipment
Sets
2
Reps
12*
Rest
--
*Perform as a drop set. Reduce weight by 20-30% once you hit failure.
Exercise 7 of 9

Standing Calf Raise

Equipment
Box
Sets
4
Reps
12-20*
Rest
--
*Perform reps as 12, 12, 20, 20.
Exercise 8 of 9

Seated Calf Raise

Equipment
Bench
Sets
4
Reps
12-20*
Rest
--
*Perform reps as 12, 12, 20, 20.
Exercise 9 of 9

Kneeling Cable Crunch

Equipment
Adjustable Cable Machine, Rope Attachment
Sets
4
Reps
20
Rest
--
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