Workout Routines

The 5-day Total-body Strength-building Challenge: Light up your legs on day 1

Utilize barbells, dumbbells, and bands to work your hamstrings, quads, and calves to exhaustion.

5 Day Strength Training Program: Day 1
Duration 45-60
Exercises 7
Equipment Yes

Whether you're trying to lean out or bulk up, you don't want to skimp on strength training. It's not only the best way to build muscle (regardless of the aesthetic you want), but also a perfect way to prevent injury and even boost your brain power as you get older.

If you've fallen off the strength-training bandwagon, this five-day program from Jen Romanelli, a personal trainer and co-owner of Trooper Fitness, will get you back on track. You can hit the ground running and start with day one—which focuses specifically on bulking up your leg strength—or incorporate each of the individual workouts into your regular routine. Bonus: These crucial exercises not only improve your overall leg strength and power production, but also help increase your testosterone levels.


Perform the exercise pairs (marked A and B) as supersets. You’ll do a set of A and then a set of B before resting. Repeat for all the prescribed sets. Exercise 1, the back squat, is done with conventional straight sets.

Depending upon your ability, you may increase or decrease the rest periods between supersets.

For more strength-building work

Check out our 10 strength-building strategies that will never die, our seven favorite exercises for building brute strength, and 10 ways to build strength without the size.

For a complete archive of our daily quick-hit routines, go to

The 5-day Total-body Strength-building Challenge Day 1: Light up your legs

Exercise 1.

Back Squat You'll need: Barbell How to
Man does back squat exercise thumbnail
5 sets
3 reps
2-3 min. rest

Exercise 2A.

Romanian Deadlift You'll need: Barbell How to
Romanian Deadlift thumbnail
4 sets
8 reps
0 sec. rest

Exercise 2B.

High Box Jump You'll need: Box How to
High Box Jump thumbnail
4 sets
10 reps
0 sec. rest
Hold a pair of dumbbells, as shown in the video.

Exercise 2C.

Lateral Band Walk You'll need: Resistance Band How to
Lateral Band Walk  thumbnail
4 sets
20 reps
90 sec. rest

Exercise 3A.

Hamstring Curl You'll need: Swiss Ball How to
Hamstring Curl thumbnail
4 sets
10 reps
0 sec. rest
Use a GHD machine.

Exercise 3B.

Barbell Landmine Squat You'll need: Barbell How to
exercise image placeholder
4 sets
10 (each side) reps
0 sec. rest

Exercise 3C.

Front Squat You'll need: Barbell How to
Front Squat thumbnail
4 sets
8-10 reps
90 sec. rest