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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.

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5 Day Strength Training Program: Day 1

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.

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Directions

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 mensfitness.com/todaysworkout.

Routine

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The 5-day Total-body Strength-building Challenge

Day 1: Light up your legs

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 7

Back Squat

Equipment
Barbell
Sets
5
Reps
3
Rest
2-3 min.
Exercise 2 of 7

Romanian Deadlift

Equipment
Barbell
Sets
4
Reps
8
Rest
0 sec.
Exercise 3 of 7

High Box Jump

Equipment
Box
Sets
4
Reps
10
Rest
0 sec.
Hold a pair of dumbbells, as shown in the video.
Exercise 4 of 7

Lateral Band Walk

Equipment
Resistance Band
Sets
4
Reps
20
Rest
90 sec.
Exercise 5 of 7

Hamstring Curl

Equipment
Swiss Ball
Sets
4
Reps
10
Rest
0 sec.
Use a GHD machine.
Exercise 6 of 7

Barbell Landmine Squat

Equipment
Barbell
Sets
4
Reps
10 (each side)
Rest
0 sec.
Exercise 7 of 7

Front Squat

Equipment
Barbell
Sets
4
Reps
8-10
Rest
90 sec.
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