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12-Week Spring Strength Workout Program

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Routine

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Shoulders & Legs

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 8

Barbell Deadlift

Equipment
Barbell
Sets
5
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 2 of 8

12-Week Spring Strength Workout Program

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).
Equipment
Dumbbells
Sets
5
Reps
12-20, 6-12*
Rest
60 sec
*Each arm. Perform 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).
Exercise 4 of 8

Walking Lunge to Dumbbell Press

Equipment
Sets
4
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 5 of 8

Cable Lateral Raise

Equipment
Adjustable Cable Machine
Sets
4
Reps
12-20, 6-12*
Rest
--
How to
*Perform 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).
Exercise 6 of 8

Cable Front Raise

Equipment
Adjustable Cable Machine, Rope Attachment
Sets
4
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).
Equipment
Dumbbells
Sets
--
Reps
100*
Rest
--
*Perform as many sets as needed to reach 100 reps.
Exercise 8 of 8

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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