Testing your physical limits, building mental grit, and forging total-body strength, stamina, and power
Barbell, dip station, bench, weight plates, pullup bar
678 (as measured by a fit 6’3”, 255-pound man using a Garmin FR70 fitness watch)
Do this workout 3 days a week for 4 weeks. Start with the warmup, doing the moves back-to-back in a circuit (10 reps of each, 5 circuits total). Next, load a barbell and do the main workout. Select the heaviest load that allows you to complete all your sets of the weighted exercises. Perform the exercises as a circuit; start with 10 reps per move and subtract 1 rep in each successive circuit (10 circuits total). Rest as needed. Try to finish the workout faster each week.
1. Inverted Row
Set a bar at about waist height and hang below it using an overhand, shoulder-width grip. Your arms should be straight (hands directly above your shoulders), your body straight from head to ankles, and your heels touching the floor. Begin by pulling your shoulder blades back, and then continue to pull with your arms to lift your chest to the bar. Pause, and then lower your body back to the starting position.
Grab the bars of a dip station and lift yourself up so your arms are straight. Bend your knees and cross your ankles behind you. This is the starting position. Shift your torso forward and lower yourself as far as you can without discomfort. Pause; push back up to the starting position.
1. Barbell Bench Press
Grab a barbell using an overhand grip that’s just beyond shoulder width, and hold it above your sternum with your arms straight. Lower it straight down, pause, and push it back up to the starting position. Keep your elbows tucked so that when you’re in the down position, your upper arms form a 45-degree angle to your body.
2. Barbell Deadlift
Roll the barbell against your shins and grab it using a shoulder-width, overhand grip. Keeping your back flat, pull your torso back and up, thrusting your hips forward as you stand up with the bar. Pause, and then lower the bar back to the floor, keeping it close to your body.
Assume a pushup position with your feet together, arms straight, and hands positioned below but slightly wider than your shoulders. (Your body should form a straight line from head to ankles.) Keeping your elbows tucked, lower your body until your chest nearly touches the floor. Pause, and return to the starting position.
4. Barbell Squat
Stand tall with your feet shoulder-width apart, using an overhand grip to hold a barbell across your upper back. Keeping your back flat, push your hips back and lower your body until your thighs are at least parallel to the floor. Pause, and return to the starting position.
Hang at arm’s length from a pullup bar, using an overhand grip that’s slightly beyond shoulder width. Pull your chest to the bar, squeezing your shoulder blades together. Pause, and slowly lower your body back to the starting position.
This article originally appeared in Men's Health US.