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

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Routine

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Legs, Calves & Abs

Exercise
Equipment
Sets
Reps
Rest
Exercise 2 of 7

Leg Press

Equipment
Sets
4
Reps
6-8
Rest
--
Exercise 3 of 7

Barbell Hack Squat

Equipment
Barbell
Sets
4
Reps
6-8
Rest
--
Exercise 4 of 7

Romanian Deadlift

Equipment
Barbell
Sets
4
Reps
6-8*
Rest
--
*Doesn’t include 1-2 warm-up sets.
Exercise 5 of 7

Standing Calf Raise

Equipment
Box
Sets
3
Reps
20*
Rest
--
Exercise 6 of 7

Hanging Leg Raise

Equipment
Pullup Bar
Sets
2
Reps
20
Rest
--
Exercise 7 of 7

Cable Crunch

Equipment
Adjustable Cable Machine, Rope Attachment
Sets
2
Reps
20
Rest
--
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