Five Fifty Five
This is one of my all-time favorite workouts because it mixes heavy lifts and body-weight exercises and hits every muscle you have from head to toe. That gives you a training stimulus that builds real-world strength and muscle. Yes, it looks simple, but it’s not—when you finish, you’ll be “done,” both figuratively and literally. It is adapted from a workout by a strength and conditioning coach I greatly admire, Dan John.
Do the exercises in order, as a circuit. Do 10 reps of the first exercise, 10 reps of the next, and so on, until you’ve completed all of the exercises. Then repeat the circuit, this time doing 9 reps of each. Repeat the circuit again, doing 8 reps of each, then 7 reps of each, and so on until you do only 1 rep of each exercise. Rest as needed throughout, and try to complete the workout as quickly as possible, while maintaining good form. Beginners can use a 95-pound barbell; intermediates can use a 185-pound barbell; and advanced trainees can use a 225-pound barbell.
1. barbell bench press
2. barbell deadlift
5. Barbell back squat
Reps: 10-9-8-7-6-5-4-3-2-1 of Each
Time: 15 to 25 Minutes