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
  • WARMUP

    Episode 1

  • BARBELL RDL (4x12)

    Episode 2

    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 ...

  • BARBELL BENT OVER ROW (4x10)

    Episode 3

    Grab the barbell with an overhand grip, as you lower, hinge your hips keeping a neutral spine, engage your core & pull the bar back up to standing position.

    Beginner: Try just the bar first or dumbbells
    Intermediate: 10-20lb plates on each side of the barbell 

    Advanced: 25-35+lb plates on each ...

  • CHEST PRESS (4x12)

    Episode 4

    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...

  • BULGARIAN SPLIT SQUAT (4x10) PER SIDE

    Episode 5

    Start standing with one foot on the bench behind you, lower into a lunge, let the weights come down close to your shin/ankle & slowly stand back up. Lean your chest slightly forward throughout the movement & make sure you're not arching your back!

    Weight Recommendations:

    Beginner: Bodyweight on...

  • PLANK (2x 60SEC.)

    Episode 6

    PLANK FINISHER: 1 round / 60 sec. each

    -Front Plank

  • SUPERSET 4x: 10 THRUSTERS + 10 PLANK SLIDE UNDER ROWS

    Episode 7

    Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
    Equipment: 5-15lb dumbbell

  • SUPERSET 4x: 12 BENT OVER REVERSE FLIES + 10 FORWARD LUNGES PER SIDE

    Episode 8

    Bent Over Reverse Flies:
    Hinge your hips back, dropping your chest to about a 90 degree angle, with a slight bend in the elbows, raise the dumbbells up until your arms are in line with your shoulders, making sure not to arch your neck or back. Slowly return back.

    Weight Recommendations:

    Beginne...