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

Day 4 : Thursday - Lower Body

Exercises 7
Equipment Yes

Exercise 1

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

Exercise 2

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

Exercise 3

Barbell Good Morning You'll need: Barbell How to
Good Morning thumbnail
3 sets
10 reps
-- rest

Exercise 4

Barbell Hip Thrust You'll need: Barbell How to
Barbell Hip Thrust  thumbnail
4 sets
10, 8, 6, 6 reps
-- rest

Exercise 5

Goblet Squat You'll need: Dumbbells, Kettlebells How to
Goblet Squat thumbnail
3 sets
10 reps
-- rest
Perform with dumbbells

Exercise 6

Sumo Squat You'll need: Dumbbells How to
Sumo Squat thumbnail
3 sets
10 reps
-- rest
Perform with dumbbells

Exercise 7

Barbell Calf Raise You'll need: Barbell How to
Barbell Calf Raise  thumbnail
3 sets
20 reps
-- rest
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