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Spring Gains 8-Week Workout Plan

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Routine

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Monday - Legs

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 7

Lying Hamstring Curl

Equipment
Sets
4
Reps
10, 8, 6, 6
Rest
--
Exercise 2 of 7

Back Squat

Equipment
Barbell, Squat Rack
Sets
4
Reps
10, 8, 6, 4
Rest
--
Exercise 3 of 7

Bulgarian Split Squat

Equipment
Dumbbells
Sets
4
Reps
10, 8, 6, 6 per leg
Rest
--
Exercise 4 of 7

Leg Press

Equipment
Sets
4
Reps
10, 8, 6, 4
Rest
--
Exercise 5 of 7

Leg Extension

Equipment
Sets
4
Reps
10, 8, 6, 6
Rest
--
Exercise 6 of 7

Standing Calf Raise

Equipment
Box
Sets
3
Reps
20
Rest
--
Perform 10 slow full-range reps and then 10 pulsing reps.
Exercise 7 of 7

Seated Calf Raise

Equipment
Bench
Sets
3
Reps
45
Rest
--
Do 15 reps with your toes pointed in, 15 reps with your toes straight, and 15 reps with your toes pointed out.
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