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
  • BARBELL RDL (4x12)

    Episode 1

    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 ...

  • LAT PULL DOWN (4x12)

    Episode 2

    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

  • SEATED ROW (4x12)

    Episode 3

    Sit up tall with a flat back / engaged core & and pull your elbows back toward your hipbones pinching your shoulder blades together & squeezing your back muscles the whole time. Slowly return to starting position.

    Weight Recommendations:

    Beginner: 10-15 lbs
    Intermediate: 25-35lbs
    Advanced: 40-7...

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

    Episode 4

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

  • SQUAT/LEG PRESS (4x12)

    Episode 5

    Find a weight that challenges you, but allows you to keep proper form. Engage your core, slowly drop into a squat, keeping your core engaged & push through your heels. Make sure not to fully lock out your legs.

    Beginner: Dumbbell squats or bodyweight-10lbs plates on the machine
    
Intermediate: 25...

  • SUPERSET: 10 KB SWINGS +10 KB SQUAT TO UPRIGHT ROW

    Episode 6

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

    *Modification: you can go bodyweight on the lunges, and use dumbbells instead of kettlebell if needed!

  • WARM UP

    Episode 7

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