Science has shown that low-rep, high-weight work—like in 5/3/1—builds the most strength, he says. But higher-rep work allows ...

Each of your four weekly workouts will star one of the four big barbell exercises: Bench press, squat, overhead press, and ...

How to do it: Sit at a lat pulldown machine with palms facing you. Pull the bar toward your upper chest. How to do it: Sit on ...

Instructions: Do 10-12 reps of each exercise, resting for 20 seconds between each move. Repeat the whole circuit for three ...