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Spring Gains 8-Week Workout Plan

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Routine

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Thursday - Lower-Body HIIT

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 9

Barbell Box Squat

Equipment
Barbell, Box
Sets
3
Reps
5
Rest
--
Single leg (no barbell)
Exercise 2 of 9

Alternating Jump Lunge

Equipment
No Equipment
Sets
3
Reps
20
Rest
--
Exercise 3 of 9

Explosive Stepup

Equipment
Box
Sets
3
Reps
20
Rest
--
Exercise 4 of 9

Hang Clean

Equipment
Barbell
Sets
5
Reps
5
Rest
--
Exercise 5 of 9

Barbell Front Squat

Equipment
Barbell, Squat Rack
Sets
5
Reps
5
Rest
--
Exercise 6 of 9

Back Squat

Equipment
Barbell, Squat Rack
Sets
5
Reps
5
Rest
--
Exercise 7 of 9

Dumbbell Reverse Lunge

Equipment
Dumbbells
Sets
5
Reps
5 per leg
Rest
--
Exercise 8 of 9

Kettlebell Swing

Equipment
Kettlebells
Sets
5
Reps
10
Rest
--
Exercise 9 of 9

Goblet Squat

Equipment
Dumbbells, Kettlebells
Sets
5
Reps
10
Rest
--
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