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The Classic Iron Workout Program: Build strength all over on day 1

Get serious gains by going back to basics with this old-school barbell workout routine.

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The Classic Iron Workout Program: Build strength all over on day 1

While there’s certainly nothing wrong with trying unique exercises once in a while, it’s hard to beat the classics—they’re standards for a reason, after all.

That’s why we recruited Sean Collins, C.S.C.S., a USA Powerlifting club coach and head powerlifting coach at Murder of Crows Barbell Club in Brooklyn, to create the Classic Iron Workout Program. Be warned: Just because these workouts incorporate exercises you probably know, it doesn’t mean they’ll be easy. These are intense, full-body, no-nonsense lifts, all designed to build your overall strength and improve your body’s response to training under heavy loads.

Directions

On day 1 you’ll tackle two classic “big-rock” lifts: the front squat and the barbell bench press. You’ll have plenty of time for rest between sets, so make sure you pick a challenging weight that won’t tempt you to slack off.

You’ll then follow that with “density reps” of an incline dumbbell row. When doing density reps, you’ll effectively do as many reps as possible within a certain amount of time (eight minutes, in this case). Rest as needed, but try to keep your work periods consistent. Choose a weight that you can comfortably lift for eight reps. Aim to do 30-40 reps within the eight-minute time span.

Perform all four exercises as straight sets.

For more strength-building work

Check out our 10 strength-building strategies that will never die, our seven favorite exercises for building brute strength, and 10 ways to build strength without the size.

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

Routine

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Today's Workout

The Classic Iron Workout Program: Day 1

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 4

Front Squat

Equipment
Barbell
Sets
3
Reps
10
Rest
4-6 min.
Exercise 2 of 4

Bench Press

Equipment
Barbell
Sets
3
Reps
10
Rest
4-6 min.
Exercise 3 of 4

Incline Dumbbell Row

Equipment
Dumbbells
Sets
1
Reps
Density: As many as possible for 8 minutes
Rest
As needed
Exercise 4 of 4

Battle ropes

Equipment
Rope Attachment
Sets
--
Reps
Tabata: 20 sec. on, 10 sec. off for 4 min.
Rest
As needed.
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