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12-Week Spring Strength Workout Program

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Routine

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Legs

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 7

Leg Press

Equipment
Sets
5
Reps
12-20, 6-12*
Rest
60 sec
*Perform 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).
Exercise 2 of 7

Hack Squat to Calf Raise

Equipment
Sets
5
Reps
12-20, 6-12*
Rest
60 sec
*Perform 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).
Exercise 3 of 7

12-Week Spring Strength Workout Program

Equipment
Sets
4
Reps
12-20, 6-12*
Rest
--
*Perform 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).
Exercise 4 of 7

Leg Curl

Equipment
Sets
4
Reps
12-20, 6-12*
Rest
60 sec
How to
*Perform 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).
Exercise 5 of 7

Single-Leg Step-Up

Equipment
Sets
3
Reps
12-20, 6-12*
Rest
--
*Each side. Perform 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).
Exercise 6 of 7

Bulgarian Split Squat

Equipment
Sets
3
Reps
12-20, 6-12*
Rest
60 sec
*Each side. Perform 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).
Exercise 7 of 7

Standing Calf Raise

Equipment
Box
Sets
--
Reps
100*
Rest
60 sec
*Perform as many sets as needed to reach 100 reps. Use weights.
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