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Spring Strength Training Program Part 2

The second half of this 12-week program tests your power production.

Spring Strength Training Program Part 2

Ready to get fit?

Start this plan
  • Goal

    Build Strength

  • Skill level

    Intermediate

  • Duration

    12 weeks

  • Days per week

    6

  • Type

    Strength Training

  • Goal

    Build Strength

  • Skill level

    Intermediate

  • Duration

    12 weeks

  • Days per week

    6

  • Type

    Strength Training

Spring Strength Part 2:

At Week 7, the program changes to a 6-day split and we move into the Max Strength phase, performing 1-6 reps of each move at a heavier weight to test our power production. Lastly, Month 3 of the plan is a final muscle growth push; working out 6 days a week at 6-12 reps of each exercise.

Reps:

Weeks 7-8 (Max Strength/Power): Rep Range = 1-6 reps

Weeks 9-12 (Hypertrophy): Rep Range = 6-12 reps

Part 2 Notes:

In the Max Strength phase, use six reps as your benchmark. Once you can perform each set for six reps, add weight to the bar. Just don’t allow your ego to take over; stick with a light progression of five to 10 pounds max.

The beginning moves of each workout—the big moves—should be for lower reps at a higher weight, then slowly dropping weight and increase reps within the rep ranges given. For example, on Week 7, Day 1, bench press for 1-3 reps and do six reps of the chest flye.

REST AS NEEDED

Return to Spring Strength>>

Go back to Part 1 of the Spring Strength Workout>>

The Plan

  • Goal

    Build Strength

  • Skill level

    Intermediate

  • Duration

    12 weeks

  • Days per week

    6

  • Type

    Strength Training

Part 2: Strength

Weeks 7-8: Max Strength/Power; Weeks 9-12: Hypertrophy

Week 7 Max Strength/Power

  • Day 1

    Chest

    60 min.

    6

    Yes

    Start

    Chest

    <script src="//content.jwplatform.com/players/8yiKBn0R-E1EucFxD.js"></script>

  • Day 2

    Legs

    60 min.

    5

    Yes

    Start

    Legs

    <script src="//content.jwplatform.com/players/yBHEFL0E-E1EucFxD.js"></script>

  • Day 3

    Back

    60 min.

    5

    Yes

    Start

    Back

    <script src="//content.jwplatform.com/players/3hrG32aq-E1EucFxD.js"></script>

  • Day 4

    Shoulders

    60 min.

    6

    Yes

    Start

    Shoulders

    <script src="//content.jwplatform.com/players/xEC4FL0z-E1EucFxD.js"></script>

  • Day 5

    Legs (pull)

    60 min.

    6

    Yes

    Start

    Legs (pull)

    <script src="//content.jwplatform.com/players/yE3H3yOO-E1EucFxD.js"></script>

  • Day 6

    Arms and Abs

    60 min.

    10

    Yes

    Start

    Arms and Abs

    <script src="//content.jwplatform.com/players/ClhwlqUF-E1EucFxD.js"></script>

  • Day 7

    Rest

Week 8 Max Strength/Power

  • Day 1

    Chest

    60 min.

    6

    Yes

    Start

    Chest

    <script src="//content.jwplatform.com/players/8yiKBn0R-E1EucFxD.js"></script>

  • Day 2

    Legs

    60 min.

    5

    Yes

    Start

    Legs

    <script src="//content.jwplatform.com/players/yBHEFL0E-E1EucFxD.js"></script>

  • Day 3

    Back

    60 min.

    5

    Yes

    Start

    Back

    <script src="//content.jwplatform.com/players/3hrG32aq-E1EucFxD.js"></script>

  • Day 4

    Shoulders

    60 min.

    6

    Yes

    Start

    Shoulders

    <script src="//content.jwplatform.com/players/xEC4FL0z-E1EucFxD.js"></script>

  • Day 5

    Legs (pull)

    60 min.

    6

    Yes

    Start

    Legs (pull)

    <script src="//content.jwplatform.com/players/yE3H3yOO-E1EucFxD.js"></script>

  • Day 6

    Arms and Abs

    60 min.

    10

    Yes

    Start

    Arms and Abs

    <script src="//content.jwplatform.com/players/ClhwlqUF-E1EucFxD.js"></script>

  • Day 7

    Rest

Week 9 Hypertrophy

  • Day 1

    Chest

    60 min.

    6

    Yes

    Start

    Chest

    <script src="//content.jwplatform.com/players/8yiKBn0R-E1EucFxD.js"></script>

  • Day 2

    Legs

    60 min.

    5

    Yes

    Start

    Legs

    <script src="//content.jwplatform.com/players/yBHEFL0E-E1EucFxD.js"></script>

  • Day 3

    Back

    60 min.

    5

    Yes

    Start

    Back

    <script src="//content.jwplatform.com/players/3hrG32aq-E1EucFxD.js"></script>

  • Day 4

    Shoulders

    60 min.

    6

    Yes

    Start

    Shoulders

    <script src="//content.jwplatform.com/players/xEC4FL0z-E1EucFxD.js"></script>

  • Day 5

    Legs (pull)

    60 min.

    6

    Yes

    Start

    Legs (pull)

    <script src="//content.jwplatform.com/players/yE3H3yOO-E1EucFxD.js"></script>

  • Day 6

    Arms and Abs

    60 min.

    10

    Yes

    Start

    Arms and Abs

    <script src="//content.jwplatform.com/players/ClhwlqUF-E1EucFxD.js"></script>

  • Day 7

    Rest

Week 10 Hypertrophy

  • Day 1

    Chest

    60 min.

    6

    Yes

    Start

    Chest

    <script src="//content.jwplatform.com/players/8yiKBn0R-E1EucFxD.js"></script>

  • Day 2

    Legs

    60 min.

    5

    Yes

    Start

    Legs

    <script src="//content.jwplatform.com/players/yBHEFL0E-E1EucFxD.js"></script>

  • Day 3

    Back

    60 min.

    5

    Yes

    Start

    Back

    <script src="//content.jwplatform.com/players/3hrG32aq-E1EucFxD.js"></script>

  • Day 4

    Shoulders

    60 min.

    6

    Yes

    Start

    Shoulders

    <script src="//content.jwplatform.com/players/xEC4FL0z-E1EucFxD.js"></script>

  • Day 5

    Legs (pull)

    60 min.

    6

    Yes

    Start

    Legs (pull)

    <script src="//content.jwplatform.com/players/yE3H3yOO-E1EucFxD.js"></script>

  • Day 6

    Arms and Abs

    60 min.

    10

    Yes

    Start

    Arms and Abs

    <script src="//content.jwplatform.com/players/ClhwlqUF-E1EucFxD.js"></script>

  • Day 7

    Rest

Week 11 Hypertrophy

  • Day 1

    Chest

    60 min.

    6

    Yes

    Start

    Chest

    <script src="//content.jwplatform.com/players/8yiKBn0R-E1EucFxD.js"></script>

  • Day 2

    Legs

    60 min.

    5

    Yes

    Start

    Legs

    <script src="//content.jwplatform.com/players/yBHEFL0E-E1EucFxD.js"></script>

  • Day 3

    Back

    60 min.

    5

    Yes

    Start

    Back

    <script src="//content.jwplatform.com/players/3hrG32aq-E1EucFxD.js"></script>

  • Day 4

    Shoulders

    60 min.

    6

    Yes

    Start

    Shoulders

    <script src="//content.jwplatform.com/players/xEC4FL0z-E1EucFxD.js"></script>

  • Day 5

    Legs (pull)

    60 min.

    6

    Yes

    Start

    Legs (pull)

    <script src="//content.jwplatform.com/players/yE3H3yOO-E1EucFxD.js"></script>

  • Day 6

    Arms and Abs

    60 min.

    10

    Yes

    Start

    Arms and Abs

    <script src="//content.jwplatform.com/players/ClhwlqUF-E1EucFxD.js"></script>

  • Day 7

    Rest

Week 12 Hypertrophy

  • Day 1

    Chest

    60 min.

    6

    Yes

    Start

    Chest

    <script src="//content.jwplatform.com/players/8yiKBn0R-E1EucFxD.js"></script>

  • Day 2

    Legs

    60 min.

    5

    Yes

    Start

    Legs

    <script src="//content.jwplatform.com/players/yBHEFL0E-E1EucFxD.js"></script>

  • Day 3

    Back

    60 min.

    5

    Yes

    Start

    Back

    <script src="//content.jwplatform.com/players/3hrG32aq-E1EucFxD.js"></script>

  • Day 4

    Shoulders

    60 min.

    6

    Yes

    Start

    Shoulders

    <script src="//content.jwplatform.com/players/xEC4FL0z-E1EucFxD.js"></script>

  • Day 5

    Legs (pull)

    60 min.

    6

    Yes

    Start

    Legs (pull)

    <script src="//content.jwplatform.com/players/yE3H3yOO-E1EucFxD.js"></script>

  • Day 6

    Arms and Abs

    60 min.

    10

    Yes

    Start

    Arms and Abs

    <script src="//content.jwplatform.com/players/ClhwlqUF-E1EucFxD.js"></script>

  • Day 7

    Rest

Topics:
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Written by Workout by Prince Brathwaite
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