The 500-Rep Unloaded Barbell Challenge | Men's Health Magazine Australia

The 500-Rep Unloaded Barbell Challenge

For a strength and fat-blasting workout like no other, grab an unloaded 20-kilogram barbell.


Then perform 50 reps of each exercise in the order shown for a total of 500 reps. Try to complete each movement in as few sets as possible before moving on to the next exercise.



1. Hip thrust
2. Floor press
3. Zercher squat
4. Bent-over row
5. Overhead press
6. Biceps curl
7. Alternating forward lunge
8. High pull
9. Power punch
10. Pogo hop

Time how long the workout takes you. Progress the challenge by completing all 500 reps in less time, adding 2.5kg to the bar, or increasing the rep count to 55 for every exercise.

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