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12-Week Spring Strength Workout Program

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Routine

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Legs (Pull)

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 6

Barbell Deadlift

Equipment
Barbell
Sets
5
Reps
1-6, 6-12*
Rest
60 sec
Play How to
*Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).
Exercise 2 of 6

Pistol Squat

Equipment
No Equipment
Sets
3
Reps
1-6, 6-12*
Rest
--
Play How to
*Each side. Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).
Exercise 3 of 6

Single-Leg Romanian Deadlift

Equipment
Sets
3
Reps
1-6, 6-12*
Rest
60 sec
How to
*Each side. Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).
Exercise 4 of 6

Single-Leg Extension

Equipment
Sets
3
Reps
1-6, 6-12*
Rest
60 sec
How to
*Each side. Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).
Exercise 5 of 6

Single-Leg Curl

Equipment
Sets
3
Reps
1-6, 6-12*
Rest
60 sec
How to
*Each side. Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).
Exercise 6 of 6

Standing Calf Raise

Equipment
Box
Sets
3
Reps
1-6, 6-12*
Rest
60 sec
Play How to
*Perform weighted: 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).
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