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

Exercise 1 of 7

Smith Machine Squat

Equipment

Sets

3

Reps

6-8*

Rest

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How to

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

--

Play How to

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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

6-8*

Rest

--

Play How to

*Doesn’t include 1-2 warm-up sets.

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Exercise 6 of 7

Hanging Leg Raise

Equipment

Pullup Bar

Sets

2

Reps

20

Rest

--

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Exercise 7 of 7

Cable Crunch

Equipment

Adjustable Cable Machine, Rope Attachment

Sets

2

Reps

20

Rest

--

Play How to

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