Day1 MassGains


*For more on the Squat Variant, check out our Variations video and instructions.

Lying Leg Curl

Set up the machine so that the foot pad rests just above your ankles as you do your reps. Squeeze each rep at the top position for 1–2 seconds.


Rest the bar across your traps, slightly lower than the base of your neck. This ensures the bar won’t rest on your vertebrae. Squat low until your thighs are at least parallel to the floor or lower. Going a bit lower will make it easier to hit proper depth when you approach very heavy weight.

Keystone Deadlift

Hold the bar at arm’s length at your thighs. Push your hips back and lower your torso until the bar reaches the top of your knees. Keep your back flat and drive through your heels. It is similar to a Romanian deadlift, only with a shorter range of motion. (It’s also easier on the lower back.)

Bulgarian Split Squat

Hold a dumbbell in each hand and stand lunge length in front of a bench. Rest the top of one foot on the bench behind you. Bend both knees and lower your body until your rear knee nearly touches the floor. Keep your torso upright. To perform 11/2 reps, lower your body into the bottom position and then come up halfway. Go back down and then come up to the start position. That’s one “1½” rep.

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