Jump to the routine

The Classic Iron Workout Program: Get stronger with intense deadlifts on day 4

Push your whole body to its limits with this no-nonsense, strength-building workout.

Jump to the Routine
  • 60

  • 3

  • Yes

Today's Workout

The Classic Iron Workout Program is designed to help you get stronger—plain and simple. And with six sets of heavy deadlift triples, the Day 4 workout will go a long way in increasing your all-out, total-body strength.

Today, we’re combining deadlifts with a superset of Arnold presses and upright rows for a workout that hits your entire body, but especially focuses on your hips, legs, back, and shoulders.

Murder of Crows Barbell Club co-owner Sean Collins, C.S.C.S., is back to show us the ropes.

Directions

First, complete your deadlift sets. These sets are designed to be heavy, so make sure you’re picking a challenging weight. Before you attempt any work sets, though, make sure you warm up your entire body thoroughly with both a total-body warmup. Then, do several sets of lighter deadlifts as you work your way to your “working weight”.

Don’t shortchange yourself with rest periods, either. These deadlifts will tax your nervous system and vast amounts of muscle, so give your body 5–7 minutes to recover before the next set.

The next two exercises are done as a superset: As soon as you finish the Arnold press, perform the upright row. Rest for 90-120 seconds before doing another superset.

For more total-body workouts

Check out the Reconstruction Plan, the one-rep workout for incredible strength, and our beginner’s guide to powerlifting.

For a complete archive of our daily quick-hit routines, go to mensfitness.com/todaysworkout.

Routine

Want a copy on the go?
Print

Today's Workout

The Classic Iron Workout Program: Day 4

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 3

Deadlift

Equipment
Barbell
Sets
6
Reps
3
Rest
5-7 min.
Exercise 2 of 3

Arnold Press

Equipment
Dumbbells
Sets
3
Reps
12
Rest
0 sec.
Exercise 3 of 3

Upright Row

Equipment
Barbell, Dumbbells, Kettlebells
Sets
3
Reps
12
Rest
90-120 sec.
See all of our tutorials