SPRING GYM PROGRAM

SPRING GYM PROGRAM

29 Seasons

The Spring Gym Program is a dynamic 4-week training plan designed to help you build muscle, break through plateaus, and challenge yourself with five gym-focused workouts per week. This program blends strength training, circuit-style workouts, and high-intensity finishers to push your limits while keeping you feeling strong, energized, and motivated throughout the journey.

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SPRING GYM PROGRAM
  • WARM UP

    Episode 1

    Let's warmup & then get right into the workout of the day, excited to grow with you today!

  • CABLE KICKBACKS (4x12)

    Episode 2

    Lean your chest forward, engage your core, and kick your leg backwards with the resistance of the cable. Make sure you are not arching your back, move slow & controlled & drive the weight through your glute on the kick and the return motion

    Weight Recommendations:

    Beginner: 10-20lbs
    
Intermedia...

  • BULGARIAN SPLIT SQUAT TO SINGLE LEG RDL (4x8)

    Episode 3

    Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!

  • BARBELL RDL (4x12)

    Episode 4

    Engage your core, hinge at the hips as you lower the bar, keeping your spine neutral . then drive your hips forward and use your hamstrings to power back to standing position.

    Weight Recommendations:
    Beginner: Try just the bar first or dumbbells
    
Intermediate: 10-35lb plates on each side of the ...

  • HIP THRUSTS (4x12)

    Episode 5

    Use a barbell. Support upper back on a bench/ thrust machine, press through your heels to drive your glutes up to a tabletop position, then slowly return back down.

    Weight Recommendations:

    Beginner: Try just the bar first or dumbbells
    
Intermediate: 15-35lb plates on each side of the barbell
    ...

  • PAUSE SQUAT (4x10)

    Episode 6

    Sit into a regular back squat but at the bottom hold for 3 seconds, squeezing your core & glutes tight as you breath, then stand up and repeat.

    Weight Recommendations:

    Beginner: Try just the bar first or dumbbells
    Intermediate: 10-25lb plates on each side of the barbell
    Advanced: 30-55lb plates...

  • SUPERSET (4X): 8 LATERAL LUNGE TO CURTSY LUNGE + 10 SQUAT JUMPS

    Episode 7

    Perform 8 Lateral Lunges to Curtsy Squats, then go straight into 10 Squat Jumps. Rest for 45-60 seconds before starting the next round!