First, I would do something called the “bar complex.” It’s 12 barbell exercises done in a sequence. I do five rounds of the 12 exercises, starting with just the bar (45 pounds) and ten reps of each exercise. Each time I finish the circuit, I add five pounds to the bar and do two reps fewer than the round before it, so it looks like this: 10 reps x barbell (for each of the 12 exercises; same for the below) 8 reps x barbell + 5 lbs 6 reps x barbell + 10 lbs 4 reps x barbell + 15 lbs and (at heaviest) 2 reps x barbell + 20 lbs
