Workout Routines

The Classic Iron Workout Program: Amp up your total-body strength on day 7

This straightforward combination of classic moves might seem familiar, but that doesn't mean it's easy.

The Classic Iron Workout Program: Day 7
Duration 60
Exercises 3
Equipment Yes

The seventh day of the Classic Iron Workout Program—aka week 2, day 2—won't take up too much of your time in the gym, but it will work your muscles hard.

Created by Sean Collins, C.S.C.S., a USA Powerlifting club coach and head powerlifting coach at Murder of Crows Barbell Club in Brooklyn, this old-school, unfussy exercise combo employs traditional moves to focus on practical strength. The three exercises—deadlift, push press, and plank/side plank combo—will work your posterior chain and core to increase your all-out, practical strength.

This workout is similar to Day 2 of the Classic Iron program, but slightly more difficult in every way. The deadlifts are back, but you should be stepping up the (already formidable) weight for those eight-rep sets. The overhead press has been replaced with a push press, allowing you to work heavier and build up your explosive strength. The side planks will hit your core from new angles, too. Don't be surprised if you're sore tomorrow.


Perform as straight sets, completing all the prescribed sets for one exercise before moving on to the next. Make sure you're increasing the weight 5–10% compared to your lifts last week.

As always, make sure you thoroughly warm up before this workout, particularly the deadlifts. Here's a guide to warming up before lifting heavy, and a primer on proper deadlift form.

For more mass-building work:

Check out our favorite 10 ways to build muscle faster, our guide to the top 30 muscle-building foods, and our 10 most popular muscle-building workouts of 2017.

For a complete archive of our daily quick-hit routines, go to

Today's Workout The Classic Iron Workout Program: Day 7

Exercise 1.

Deadlift You'll need: Barbell How to
Deadlift  thumbnail
4 sets
8 reps
5-7 min. rest

Exercise 2.

Push Press You'll need: Barbell How to
Push Press thumbnail
5 sets
5 reps
90-120 sec. rest

Exercise 3.

Plank/Side Plank Combo You'll need: No Equipment How to
Bird-dog thumbnail
4 sets
1 min. reps
90-120 sec. rest