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 mensfitness.com/todaysworkout.