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
  • FINISHER CIRCUIT

    Episode 1

    Arms and core finisher. 1 circuit, 45 seconds of work followed by 15 seconds of rest.

    Weight recommendation: 3-5lb dumbbells

  • CHEST PRESS (4x10)

    Episode 2

    Lay back on the bench or floor (you can lift legs like I am, or have them bent on the floor.) Lower the dumbbells toward your chest with control, engage your chest to press them back up above your head!

    Weight Recommendations:
    Beginner: 5-10lb dumbbells
    Intermediate: 12-20lb dumbbells
    Advance...

  • LAT PULL DOWN (4x12)

    Episode 3

    Grab the bar with your palms facing forward, as you pull, slightly lean back to pull the bar into your chest & make sure to engage your lats & your core throughout the movement!

    Beginner: 30-50lbs
    
Intermediate: 55-70lbs 

    Advanced: 70-100+lbs

    *Modification: do tricep extensions with dumbbells

  • HAMMER CURL PRESS (4x10)

    Episode 4

    Stand with dumbbells in hands by your sides. Without rotating your wrists, curl the dumbbells up to your shoulders, palms stay facing in towards eachother, then press the dumbbells straight up and slowly return the motion to starting position.

    Weight Recommendations:
    Beginner: 5-10lbs
    Intermedi...

  • SINGLE ARM BENT OVER ROWS (4x10)

    Episode 5

    Have a bench in front of you to place one arm and lean over to create an almost table-top position. Hold a dumbbell in your working hand, keep your hips and shoulders squared to the floor as you pull the dumbbell up and in toward your hipbone.

    Weight Recommendations:

    Beginner: 5-10lbs
    
Interme...

  • SUPERSET 4X: 10 CABLE UPRIGHT ROW + 10 BICEP CURL

    Episode 6

    Perform 10 Upright Rows, then go straight into 10 Bicep Curls. Rest for 45-60 seconds before starting the next round!

  • SKULL CRUSHERS (4x10)

    Episode 7

    Lay flat on a bench with either a set of dumbbells in each hand OR 1 dumbbell held horizontally. Extend arms above head/chest & slowly bend the elbows, lowering the dumbbells towards the top of your head & slightly behind your head & then reverse the movement back to starting position. Keep the e...

  • WARM UP

    Episode 8

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