SG01

  • Day 1
  • Day 2
  • Day 3

Barbell Glute Bridge

Barbell Glute Bridge

Barbell Full Squat

Barbell Full Squat

Deadlift Hook Grip

Deadlift Hook Grip

Dumbbell Step Up

Dumbbell Step Up

Lying Leg Curls

Lying Leg Curls
Barbell Glute Bridge
Barbell Full Squat
Deadlift Hook Grip
Dumbbell Step Up
Lying Leg Curls

Smith Machine Squat Benefits

Smith Machine Squat Benefits

Barbell Romanian Deadlift Movement

Barbell Romanian Deadlift Movement

Kettlebell Overhead Squat

Kettlebell Overhead Squat

Single Leg Standing Calf Raise

Single Leg Standing Calf Raise

Reverse Hack Squat

Reverse Hack Squat
Smith Machine Squat Benefits
Barbell Romanian Deadlift Movement
Kettlebell Overhead Squat
Single Leg Standing Calf Raise
Reverse Hack Squat

Machine Hack Squat

Machine Hack Squat

Seated Calf Raise

Seated Calf Raise

Squat Hold Calf Raises

Squat Hold Calf Raises

Dumbbell Hip Thrust

Dumbbell Hip Thrust

Pendulum Lunge

Pendulum Lunge
Machine Hack Squat
Seated Calf Raise
Squat Hold Calf Raises
Dumbbell Hip Thrust
Pendulum Lunge

Aggregated Volume

Weekly Completion

About This Workout Plan

This gain muscle workout spans over 4 weeks, with 3 workout days per week.

Guidelines

  • Hover over the main exercise image to make edits.
  • Clone, change the weeks or delete the workout.
  • Click on input rows to update your progress.
  • Save changes to track your progress week by week.
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