SMALL CHANGE FOR BIG GAINS WORKOUT 4
1 WEEK1 DAY27 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Smith Machine Squat V·17 | 1 | 10 (feet hip-width apart, under bar) |
| Smith Machine Squat V·17 | 1 | 10 (feet hip-width, 10” front of bar) |
| Smith Machine Squat V·17 | 1 | 10 (feet hip-width, 18” front of bar) |
| Smith Machine Squat V·17 | 1 | 10 (feet wide apart, under bar) |
| Smith Machine Squat V·17 | 1 | 10 (feet wide, 10” front of bar) |
| Smith Machine Squat V·17 | 1 | 10 (feet wide, 18” front of bar) |
| Leg Press V·02 | 1 | 10 (Feet together, bottom of foot plate) |
| Leg Press V·02 | 1 | 10 (Feet together, middle of foot plate) |
| Leg Press V·02 | 1 | 10 (Feet together, top of foot plate) |
| Leg Press V·02 | 1 | 10 (Feet wide, bottom of foot plate) |
| Leg Press V·02 | 1 | 10 (Feet wide, middle of foot plate) |
| Leg Press V·02 | 1 | 10 (Feet wide, top of foot plate) |
| Deadlift V·03 | 1 | 10 (Feet hip width) |
| Deadlift V·03 | 1 | 10 (Feet shoulder width) |
| Sumo Deadlift V·08 | 1 | 10 |
| Seated Calf Raise V·06 | 1 | 15 (close stance, toes pointed in) |
| Seated Calf Raise V·06 | 1 | 15 (Close stance, toes pointed forward) |
| Seated Calf Raise V·06 | 1 | 15 (Close stance, toes pointed out) |
| Seated Calf Raise V·06 | 1 | 15 (Wide stance, toes pointed in) |
| Seated Calf Raise V·06 | 1 | 15 (Wide stance, toes pointed forward) |
| Seated Calf Raise V·06 | 1 | 15 (Wide stance, toes pointed out) |
| Leg Press Calf Raise V·04 | 1 | 15 (feet close, toes pointed in) |
| Leg Press Calf Raise V·04 | 1 | 15 (feet close, toes pointed forward) |
| Leg Press Calf Raise V·04 | 1 | 15 (Feet close, toes pointed out) |
| Leg Press Calf Raise V·04 | 1 | 15 (Feet wide, toes pointed in) |
| Leg Press Calf Raise V·04 | 1 | 15 (Feet wide, toes pointed forward) |
| Leg Press Calf Raise V·04 | 1 | 15 (Feet wide, toes pointed out) |
| STAGE CLEAR! TOTAL VOLUME | 27 | 10 REPS |