Workout Routines

The Classic Iron Workout Program: Forge lasting total-body muscle on day 6

This routine goes old-school and incorporates intense, no-nonsense moves to build strength that sticks.

The Classic Iron Workout Program: Forge lasting total-body muscle on day 6
Duration 30
Exercises 4
Equipment Yes

If you've reached the second week of the Classic Iron Workout Program, it's likely you've not only noticed gains in your muscle growth, but also are probably sore as hell. And that's because the workouts 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, are all about building serious strength. No gimmicks here—just old-school, all-over strength-building.

Day 6 of Classic Iron—effectively a more challenging version of Day 1—starts out no different. You'll incorporate traditional moves like the front squat and bench press, as well as a few variations like Tabata-style battle ropes and incline dumbbell rows to develop lasting muscle throughout your entire body. These moves might be familiar, but that doesn't mean they'll be easy, so make sure to use the longer rest to your advantage—you'll need it.


Perform as straight sets, completing all the prescribed sets for one exercise before moving on to the next.

As in Day 1 of Classic Iron, the "density" reps should be a 10-minute AMRAP. Rest as needed, but try to distribute your reps consistently across the 10 minutes. Choose a weight that you can comfortably lift for eight reps. Aim to do 30-40 reps within the 10-minute time span.

For more muscle-building work:

Check out our favorite 10 at-home workouts to build muscle in under 20 minutes, our most popular muscle-building workouts of 2017, and our 30-minute dumbbell workout program to build muscle.

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

Today's Workout The Classic Iron Workout Program: Day 6

Exercise 1.

Front Squat You'll need: Barbell How to
Front Squat thumbnail
4 sets
8 reps
4-6 min. rest

Exercise 2.

Bench Press You'll need: Barbell How to
Bench Press thumbnail
4 sets
8 reps
4-6 min. rest

Exercise 3.

Incline Dumbbell Row You'll need: Dumbbells How to
Incline Dumbbell Row thumbnail
1 sets
10-min. AMRAP reps
As needed rest

Exercise 4.

Battle ropes You'll need: Rope Attachment How to
Battle ropes thumbnail
1 sets
Tabata style: 4 min. (20 sec. on, 10 sec. off) reps
0 sec. rest