Day 1: Deadlifts, presses, and planks
For day 2 we’ll be doing a strength-building workout that utilizes deadlifts and overhead presses, finishing off with planks. Don’t forget to warm upOpens a New Window. before doing difficult lifts.
Day 2: Back squats, bench presses, pull-ups, and med ball throws
On day 3 of the Classic Iron Workout Program, we’ll do more exercises like barbell back squatsOpens a New Window. and bench pressesOpens a New Window.—except this time we’ll increase the weight and work at higher intensities.
Day 3: Deadlifts, Arnold presses, and upright row
For day 4 we’ll be doing some heavy sets of deadlifts, so make sure to take advantage of the lengthy rest sets. A faster workout is definitely not always a better workout—the last thing you want to do is injure yourself.
Day 4: Hamstrings, core, arms, and cardio
To finish off the first week we’ll mix up our routine with a series of unilateral workouts to work on common muscle imbalances.
Day 5: Front squats, bench press, dumbbell rows, battle ropes
Day 6 shouldn’t be a surprise, as it’s essentially a tougher version of day 1. Again, remember to rest as instructed—higher-intensity workloads call for longer rest periods.
Day 6: Deadlifts, push presses, plank combos
Day 7 is a relatively simple but challenging routine that combines deadlifts with push presses and a combination of planks and side planks. You should increase your weight by 5-10% compared to last week.
Day 7: Back squats, bench press, weighted pull-ups, and med ball throws
You’re probably noticing a pattern here—this is basically day 3, but dialed up a few matches, thanks to those weighted pull-ups and heavier back squats and bench presses. Make sure to take your time through each exercise.
Day 8: Deadlifts, push press, upright row
For day 8 we’ll continue with deadlifts and dumbbell work. This workout is designed to push you to the limit, so if you’re finding your current weight too easy, make sure to increase it.
Day 9: Hamstrings, core, arms, and cardio
With day 10 we’re going back to unilateral work alongside abs exercises and some plyometrics. Yes, it’s a lot, but you’ve gotten this far—we’re sure you can handle this.