Workout Plans
Spring Gains 8-Week Workout Plan thumbnail
Per Bernal / M+F Magazine
Per Bernal / M+F Magazine

Day 1 : Monday - Legs

Exercises 7
Equipment Yes

Exercise 1

Lying Hamstring Curl How to
How To Do A Lying Hamstring Curl thumbnail
4 sets
10, 8, 6, 6 reps
-- rest

Exercise 2

Back Squat You'll need: Barbell, Squat Rack How to
Back Squat thumbnail
4 sets
10, 8, 6, 4 reps
-- rest

Exercise 3

Bulgarian Split Squat You'll need: Dumbbells How to
Bulgarian Split Squat thumbnail
4 sets
10, 8, 6, 6 per leg reps
-- rest

Exercise 4

Leg Press How to
Leg Press thumbnail
4 sets
10, 8, 6, 4 reps
-- rest

Exercise 5

Leg Extension How to
Leg Extension thumbnail
4 sets
10, 8, 6, 6 reps
-- rest

Exercise 6

Standing Calf Raise You'll need: Box How to
Standing Calf Raise thumbnail
3 sets
20 reps
-- rest
Perform 10 slow full-range reps and then 10 pulsing reps.

Exercise 7

Seated Calf Raise You'll need: Bench How to
Seated Calf Raise thumbnail
3 sets
45 reps
-- 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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