12-Week Spring Strength Workout Program

Exercise 1 of 8

Barbell Deadlift

Equipment

Barbell

Sets

5

Reps

12-20, 6-12*

Rest

--

Play How to

*Perform 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).

Exercise 2 of 8

12-Week Spring Strength Workout Program

Equipment

Sets

5

Reps

12-20, 6-12*

Rest

60 sec

*Perform 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).

Exercise 3 of 8

Single-arm Dumbbell Shoulder Press

Equipment

Dumbbells

Sets

5

Reps

12-20, 6-12*

Rest

60 sec

Play How to

*Each arm. Perform 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).

Exercise 4 of 8

Walking Lunge to Dumbbell Press

Equipment

Sets

4

Reps

12-20, 6-12*

Rest

60 sec

*Perform 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).

Exercise 5 of 8

Cable Lateral Raise

Equipment

Adjustable Cable Machine

Sets

4

Reps

12-20, 6-12*

Rest

--

How to

*Perform 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).

Exercise 6 of 8

Cable Front Raise

Equipment

Adjustable Cable Machine, Rope Attachment

Sets

4

Reps

12-20, 6-12*

Rest

60 sec

Play How to

*Perform 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).

Exercise 7 of 8

Dumbbell Shoulder Press

Equipment

Dumbbells

Sets

--

Reps

100*

Rest

--

Play How to

*Perform as many sets as needed to reach 100 reps.

Exercise 8 of 8

Standing Calf Raise

Equipment

Box

Sets

--

Reps

100*

Rest

60 sec

Play How to

*Perform as many sets as needed to reach 100 reps. Use weights.