Build muscle mass and work your entire body with this intermediate to advanced barbell workout that uses progressive overload to challenge your body every time you complete it.

In many areas of life, change happens progressively. From moving up to a new grade in school to taking on a promotion in your career, every step requires adding a little more responsibility until you’re ready for the next challenge. Advancement is no different when you’re looking to build strength — it happens gradually as your body adapts to lifting more weight.

“Human bodies are smart and adaptable, so we have to continue to give them a reason to make the changes we want to see,” says Susan Jackson, an in-club and virtual personal trainer based at Life Time in Des Moines, Iowa. “If you’re choosing to lift a weight that feels easy for you, your body won’t see any reason to get stronger or build muscle because it can already do what you’re asking of it⁠. But if your body is challenged, especially by the last few reps, you’re giving it a reason to get stronger.”