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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 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
--
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
--
*Doesn’t include 1-2 warm-up sets.
Exercise 7 of 10

Donkey Calf Raise

Equipment
Box
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 8 of 10

Reverse Crunch

Equipment
No Equipment
Sets
2
Reps
20
Rest
--
Exercise 9 of 10

Hanging Knee Raise

Equipment
Pullup Bar
Sets
2
Reps
20
Rest
--
Exercise 10 of 10

Double Crunch

Equipment
No Equipment
Sets
2
Reps
to failure
Rest
--
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