This is the Exact Workout I did Today!

New Method: High-Intensity Interval Strength Training

Exercise is the most incredible medicine that I know of. It not only helps us get rid of unhealthy body weight and build more shapely muscles, it significantly decreases our risk of most all preventable diseases including: diabetes, depression, heart disease, and even some forms of cancer.

Unfortunately, the vast majority of people in America don’t do any ‘voluntary’ exercise at all (by voluntary, I mean they don’t do any extra physical activity outside of what they have to do for work or what’s required in just completing everyday activities). And of course, this is one of the big reasons why nearly 7 out of 10 people in our country are suffering from overweight/obesity and the preventable ailments which come along with it.

What I’ve discovered is that many people who have considered adding exercise to their lifestyle haven’t primarily because they believe the myth that to get good results, you have to exercise for hours a day. This is a big barrier for millions of people and it shouldn’t be, because the fact is we can all experience incredible benefits from working out for just 25 minutes a day; that is, if we follow the scientifically proven Intense Interval methods which dictate that QUALITY matters more than QUANTITY when it comes to exercise.

Show Me Don’t Tell Me (I will, I will! =)

Today I did the exact workout shown in this video below. It works, big time! Your muscles get stronger, you burn fat faster because your metabolism goes up (for as much as 30 to 40 hours after your workout), your cardio-pulmonary health improves, your heart gets healthier, your brain gets more energy, and your natural growth hormone (GH) levels go up 10 fold (for hours after your intense workout).

The keys to tapping into all these benefits and more is to do weight lifting in intense intervals where we work hard for a couple minutes then rest two minutes, then work, rest, work, rest, and work, rest again. We want to get our heart rate up to 90% to 95% of our estimated cardiac maximum (220 minus our age: for me that means I am aiming for about 160 heart beats per minutes at the end of my work sets–then I rest for a couple minutes until my pulse comes down to about 120).

You’ll notice in this exercise demonstration video that I do one set right after the other, with only maybe 10-15 seconds between each. After I complete 10 repetitions of all 5 exercises, I wait a couple minutes as I mentioned above (this is just enough time for a training partner to go through their 5 sets if you’re working out with somebody) and then I repeat all 5 exercises for a total of 5 times. I finished this workout in less than a half hour today and I was toast!

With this ‘5-25 Intense Interval Strength Training’ workout I can stick with the same weight for all 5 sets (as opposed to ‘pyramiding’ or increasing weight for each set as we did with Body-for-LIFE). The way 5-25 is designed we reach ‘progressive resistance overload’ (needed for positive muscle adaptations) through fatiguing the muscles more with each set. By your 5th set of 10 reps for each muscle group you will be toast too and that is good. =)  Give it a try and let me know how you like it! In my next blog I’ll show you how I work lower body and then I’ll discuss what’s new with High Intensity Interval Aerobic Training.


Upper Body Workout (as shown in video)

  1. Incline Chest Press — 10 Reps
  2. Iron-Cross Shoulder Raises — 10 Reps
  3. Dumbbell Lat Rows — 10 Reps
  4. Biceps Curls — 10 Reps
  5. Triceps Extension — 10 Reps
    * Rest two minutes then repeat all 5 exercises, a total of 5 times


  1. Wow Bill that was synergetic Workout, thanks for sharing such great style of without.

  2. I joined the challenge thanks for posting it. I bought your body for life book, inspiring. I have success journal on the way. I decided in Jan 2013 to make changes. I was 280 pounds through mostly cardio runs (ok jogs) Hiit treadmills and bike i lost 40 pounds
    (plus eating better) I have hit a plateau. My first question is you recommend 20 minute cardio; however , my running days have been 45 minutes to an hour and fifteen , my treadmill hiits 35 minutes Should I scale it back to 20 as I am starting serious strength training.with your program (after the first upper body day I know it is serious!) or can I maintain my distance and effort cardio days

  3. What about for lower body?

  4. Need some advice…I have very bad plantar fascias in both feet.What cardio exercises could I do to start 5-25? I need to loose about 75 lbs but very interested in getting started in Bill’s 5-25 workout. Please help.

  5. Need some advice…I have very bad plantar fascias in both feet.What cardio exercises could I do to start 5-25? I need to loose about 75 lbs but very interested in getting started in Bill’s 5-25 workout. Please help.

  6. I have joined the 12 week back on track challenge. I will be going to the gym tomorrow.

  7. Pretty! This was an extremely wonderful article.
    Thanks for supplying this information.

  8. Good workout Bill …That’s two more sets than the original Body for Life workout right ?
    Are you increasing the weight on each set ?


  9. I’m in.

  10. Patrick says:

    Huge fan if Bill! I just want to know how and where do I join the 5/25 challenge . Thank you and have a blessed day.

  11. I’ve always liked Bill Phillips but like many if not most weightlifting gurus or instructors, it seems they always say to do one thing while they do another. I know Bill knows how to count as he is a very intelligent man, so why cause any more confusion for all of those “hungry to gain muscle” people out there, than need be which just seems to happen far too often in this arena.

    A lot of people when doing presses lift the weights up once, bring them down, and then start their count which would explain why he did 11 reps on the incline press……but why 12 reps on the side raises when it says to do 10, and why 11 on the Bent Over Lateral Raises when it say to do 10? And then even continue stating. “Okay we just did another set of 10 reps, etc., etc…” ?

    Am I missing something here? Just wondering…

  12. What are your thoughts on using the Water Rower as my aerobic exercise? I am lifing 3 days /week…was wondering if the resistance from the rower would be too much? Any help is greatly appreciated!

  13. Brian Farrell says:

    Hello, I’ve been looking all over the website for the intensity cardio workout, but can’t seem to find it. Can you direct me there? Thanks.

  14. How many times a week do you do this?

    • Monday – Upper Body
      Tuesday – Cardio
      Wednesday – Lower Body
      Thursday – Upper Body
      Friday – Cardio
      Saturday – Lower Body
      Sunday – Rest Day

      • Gary Grenier says:

        OK, I JUST received the Day 1 of the new 12 week plan and it is your 5-25 plan. I can live with that, but what is the Bill Phillips 12 week plan with the workout plan from another Mohawk dude named Gethen?

      • Hi Gary,

        Unfortunately there was a mistake with the first email and a different program was sent out instead of the correct one. Please disregard the original email with photos of Kris Genthin. The most current email you received is the correct one =)


  15. Hi, just started the Back to Fit program (3 days in but going well) I was wondering if you have a calendar with the exercise program included that can be printed off that I can take the gym with me?

  16. Martial Arts….should I separate it from this program doing my MA 3 mornings per week and Fit as outlined in the PM or use my MA as the cardio part I fit?
    My MA runs 1 hour but I can cut it down to 25 non stop minutes.
    Thanks Bill.

  17. Bill,
    Huge fan.
    Started the program today.
    I take a 45 minute Shotokan class twice a week in the morning.
    Can I follow your program as outlined or will I have to cut out your cardio schedule?
    The morning class is like moderate cardio as you would know
    I will be doing Back To Fit in the late afternoon- early evenings.
    Thanks Bill, all the best to you and Maria.

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