Spring Gains 8-Week Workout Plan

Exercise 1 of 7

Lying Hamstring Curl

Equipment

Sets

4

Reps

10, 8, 6, 6

Rest

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Exercise 2 of 7

Back Squat

Equipment

Barbell, Squat Rack

Sets

4

Reps

10, 8, 6, 4

Rest

--

Play How to

Exercise 3 of 7

Bulgarian Split Squat

Equipment

Dumbbells

Sets

4

Reps

10, 8, 6, 6 per leg

Rest

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Exercise 4 of 7

Leg Press

Equipment

Sets

4

Reps

10, 8, 6, 4

Rest

--

Exercise 5 of 7

Leg Extension

Equipment

Sets

4

Reps

10, 8, 6, 6

Rest

--

Exercise 6 of 7

Standing Calf Raise

Equipment

Box

Sets

3

Reps

20

Rest

--

Perform 10 slow full-range reps and then 10 pulsing reps.

Exercise 7 of 7

Seated Calf Raise

Equipment

Bench

Sets

3

Reps

45

Rest

--

Play How to

Do 15 reps with your toes pointed in, 15 reps with your toes straight, and 15 reps with your toes pointed out.