Workout Routines

The Classic Iron Workout Program: Push yourself with more intensity on Day 3

The bench press and squat are back—but this time you'll up the ante.

Today's Workout
Duration 60
Exercises 4
Equipment Yes

On Day 3 of the Classic Iron Workout Program, we'll dial up the intensity a notch. We're doing more sets of classic exercises like barbell back squats and bench presses—except this time we'll increase the weight and work at higher intensities. Yes, that might seem intimidating at first, but if you've come this far you're definitely up to the challenge.

And by finishing off this routine with pullups and medicine ball rotational throws, this workout will also hammer your overall upper-body development and core conditioning.

Sean Collins, C.S.C.S., the head powerlifting coach at Murder of Crows Barbell Club in Brooklyn, is back to show us how it's done.


Complete all four exercises as straight sets.

As with the previous workouts in the Classic Iron Workout Program, the main focus is building strength. The rest periods in the major lifts are fairly long, so make sure you load up a challenging weight. In the bench press and back squat, increase the weights by 5–10% compared to Day 1.

For more classic workouts:

Check out the Timeless Workout Program, the old-school bodybuilder's chest and back workout, and the old-school muscle-building plan for mammoth gains.

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

Today's Workout The Classic Iron Workout Program: Day 3

Exercise 1.

Back Squat You'll need: Barbell How to
Man does back squat exercise thumbnail
5 sets
4 reps
4-6 min. rest

Exercise 2.

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

Exercise 3.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
3 sets
AMRAP reps
90 sec. rest

Exercise 4.

Medicine Ball Rotational Throw You'll need: Medicine Ball How to
Man Throwing Medicine Ball thumbnail
1 sets
Tabata style: 20 sec. on / 10 sec. off for 4 min. reps
-- rest