12-Week Spring Strength Workout Program

Exercise 1 of 6

Barbell Deadlift

Equipment

Barbell

Sets

5

Reps

1-6, 6-12*

Rest

60 sec

Play How to

*Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).

Exercise 2 of 6

Pistol Squat

Equipment

No Equipment

Sets

3

Reps

1-6, 6-12*

Rest

--

Play How to

*Each side. Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).

Exercise 3 of 6

Single-Leg Romanian Deadlift

Equipment

Sets

3

Reps

1-6, 6-12*

Rest

60 sec

How to

*Each side. Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).

Exercise 4 of 6

Single-Leg Extension

Equipment

Sets

3

Reps

1-6, 6-12*

Rest

60 sec

How to

*Each side. Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).

Exercise 5 of 6

Single-Leg Curl

Equipment

Sets

3

Reps

1-6, 6-12*

Rest

60 sec

How to

*Each side. Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).

Exercise 6 of 6

Standing Calf Raise

Equipment

Box

Sets

3

Reps

1-6, 6-12*

Rest

60 sec

Play How to

*Perform weighted: 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).