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

Day 8 : Monday - Legs

Exercises 7
Equipment Yes
Exercises marked with a letter (“A,” “B,” and so on) are performed sequentially; do the lettered exercises as supersets, completing all prescribed supersets before moving on to the next exercise.

Exercise 1A

Sumo Deadlift You'll need: Barbell How to
Sumo Deadlift thumbnail
3 sets
10 reps
-- rest

Exercise 1B

Overhead Lunge You'll need: Barbell How to
Overhead Lunge thumbnail
3 sets
10 reps
-- rest

Exercise 2A

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

Exercise 2B

Dumbbell Romanian Deadlift You'll need: Dumbbells How to
Dumbbell Romanian Deadlift  thumbnail
3 sets
10 reps
-- rest

Exercise 3

Leg Press How to
Leg Press thumbnail
3 sets
30 reps
-- rest
Perform 10 reps with your feet in a narrow stance, 10 with a shoulder-width stance, and 10 with your feet wide.

Exercise 4A

Seated Hamstring Curl How to
Leg Curl thumbnail
3 sets
10 reps
-- rest

Exercise 4B

Leg Extension How to
Leg Extension thumbnail
3 sets
10 reps
-- rest
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