*See video. Work up to a 1- to 10- rep max. Rotate with a similar movement each week. For example, on the first leg day, you can do the classic back squat one week, then a box squat the next, and a pause squat in Week 3.
Exercise 3 of 5
Exercise 4 of 5
Mass Gains Workout – Dumbbell Bulgarian Split Squat
8 (1.5 reps; each leg)
*Bend both knees and lower your body until your rear knee nearly touches the floor. Keep your torso upright. To perform 1 1⁄2 reps, lower your body into the bottom position and then come up halfway. Go back down and then come up to the start position.