The Massive Muscle Bulk-Up: How to Gain 5 Pounds in 4 Weeks

Legs

Squats: 4×6-12 with 120-180 sec rest
Lunges: 4×6-12 per leg with 120-180 sec rest
Romanian Deadlift: 4×6-12 with 120-180 sec rest
Leg Extensions: 4×10-15 with 120 sec rest
Lying Leg Curl: 4×10-15 with 120 sec rest
Standing Calf Raise: 3×12-18 with 90 sec rest
Seated Calf Raise: 3×12-18 with 90 sec rest

Upper Body

Bench Press: 4×6-10 reps with 120-180 sec rest
One-Arm Dumbell Row: 4×6-10 with 120-180 sec rest
Standing Shoulder Press: 4x 6-10 with 120-180 sec rest
Pullups: 4xAMRAP with 120 sec rest
Dumbell Incline Flye: 3×8-12 with 120 sec rest
High Pull: 3×8-10 with 120 sec rest
Tricep Pushdowns: 3×8-12 with 90-120 sec rest
Preacher Curls: 3×8-12 with 90-120 sec rest

Lower Body

Front Squat: 4×8-12 with 120-180 sec rest
Bulgarian Split Squat: 4×6-10 per leg with 120-180 sec rest
Good Mornings: 4×8-10 with 120-180 sec rest
Lateral Band Walks: 3×8-10 per leg with 90-120 sec rest
Hip Thrusts: 3×8-12 with 90-120 sec rest
Leg Extension: 3×10-15 with 90-120 sec rest
Seated Leg Curls: 3×10-15 with 90-120 sec rest
Donkey Calf Raises: 3×12-18 with 90 sec rest

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