A decade ago, you wouldn’t have thought fitness social media could possibly make training advice any more complicated. Boy, were we wrong.
But don’t worry, we’ve got the antidote.
Our ‘Strength + Size Made Simple’ plan, available exclusively to Men’s Health Squad members on the MH app, combines the latest science with battle-tested rep schemes and exercise selections to help you build a bigger, more capable physique – all packaged into simple, easy-to-follow workouts that are, most importantly, easy to progress.
Take this lower body biased workout for a spin, following the coach’s notes below, before tucking into the full programme.
The Workout
Lower Body
5 x 5 Barbell Back Squats
Upper Body
5 x 5 Weighted Pull-ups
Lower Body Tri-set (4 Rounds)
A. 10 x Dumbbell Romanian Deadlifts
B. 15 x Goblet Squat
C. 20 x Alternating Forward Goblet Lunge (Total Reps)
Optional Conditioning
20 sec work/ 40 sec rest x 8 minutes of:
Ski/Bike/Row/Run
Coach’s Notes
Build to heavy 5 rep maxes across first 1-3 sets, use final working weight for last 2-3 sets.
Rest 2-3 minutes between sets. As long as necessary between final sets.
What to read next
If you can’t perform weighted pull-ups, perform 5 max rep sets.
No rest between tri-set movements, 2 minutes rest between rounds.
Go as heavy as possible while maintaining good form.
Conditioning: Use cardio machine of choice.
Note your finishing metres or calories – aim to beat this number each week.
Build strength and gain muscle with this training plan from Men’s Health fitness director Andrew Tracey. Tap the link below to unlock 14 days of free access to the Men’s Health app and start training today.
With almost 18 years in the health and fitness space as a personal trainer, nutritionist, breath coach and writer, Andrew has spent nearly half of his life exploring how to help people improve their bodies and minds.
As our fitness editor he prides himself on keeping Men’s Health at the forefront of reliable, relatable and credible fitness information, whether that’s through writing and testing thousands of workouts each year, taking deep dives into the science behind muscle building and fat loss or exploring the psychology of performance and recovery.
Whilst constantly updating his knowledge base with seminars and courses, Andrew is a lover of the practical as much as the theory and regularly puts his training to the test tackling everything from Crossfit and strongman competitions, to ultra marathons, to multiple 24 hour workout stints and (extremely unofficial) world record attempts.
You can find Andrew on Instagram at @theandrew.tracey, or simply hold up a sign for ‘free pizza’ and wait for him to appear.
