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The 12-Week Plan to Throw on Muscle Mass

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Routine

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Legs

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 8

Bodyweight Squat

Equipment
No Equipment
Sets
1
Reps
25
Rest
60-90 sec
Exercise 2 of 8

Barbell Squat

Equipment
Barbell
Sets
3
Reps
10, 8, 6
Rest
60-90 sec
Exercise 3 of 8

Leg Press

Equipment
Sets
3
Reps
10, 8, 6
Rest
60-90 sec
Exercise 4 of 8

Hack Squat

Equipment
Sets
3
Reps
10, 8, 6
Rest
60-90 sec
Exercise 5 of 8

Leg Extension

Equipment
Sets
3
Reps
10, 8, 6
Rest
60-90 sec
Exercise 7 of 8

Standing Calf Raise

Equipment
Box
Sets
3
Reps
12, 10, 8
Rest
60-90 sec
Exercise 8 of 8

Seated Calf Raise

Equipment
Bench
Sets
3
Reps
12, 10, 8
Rest
60-90 sec
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