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12-Week Spring Strength Workout Program

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Routine

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Chest

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 6

Dumbbell Bench Press

Equipment
Bench, Dumbbells
Sets
5
Reps
1-6, 6-12*
Rest
--
*Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).
Equipment
Smith Machine
Sets
5
Reps
1-6, 6-12*
Rest
60 sec
*Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).
Exercise 3 of 6

Bench Dip

Equipment
Bench
Sets
5
Reps
1-6, 6-12*
Rest
60 sec
*Perform weighted: 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).
Exercise 4 of 6

Incline Machine Chest Press

Equipment
Sets
4
Reps
1-6, 6-12*
Rest
60 sec
*Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).
Exercise 5 of 6

Dumbbell Flye

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

General Pushup

Equipment
No Equipment
Sets
--
Reps
100*
Rest
60 sec
*Perform as many sets as needed to reach 100 reps.
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