Workout Routines

The Classic Iron Workout Program: Turn up the heat and fix your muscle imbalances on day 5

We're ending the week with a rigorous routine designed to target specific muscle groups, burn more calories, and improve your overall cardio capability.

Men's Fitness Today's Workout
Duration 30
Exercises 6
Equipment Yes

Up to this point, The Classic Iron Workout Program has primarily focused on traditional, big-rock movements like squats, bench presses, deadlifts, and shoulder presses. These compound lifts—especially done at a high intensity—are arguably the single best way to build functional, all-over strength. (It's called the Classic Iron Workout Program for a reason.)

To finish off Week 1, though, program creator Sean Collins, C.S.C.S., threw us a curveball. For Day 5, the head powerlifting coach of Murder of Crows Barbell Club incorporated unilateral exercises (aka single-arm and single-leg exercises) to target muscle imbalances. Traditional powerlifting moves are awesome, but they can also paper over imbalances between your right and left sides. By doing these unilateral moves, however, you'll target each side equally, giving both sides of your body time to develop. Think of it like a little change of pace—and watch your "main" lifts improve as a result.

Add in the stability-intensive abs work and conditioning-friendly box jumps at the end, and you're looking at a perfect all-around workout routine that'll burn plenty of calories while you're at it.

Here, Collins demos the workout once again to make sure you end the week on a high note.


Complete sets 1, 2, 4, and 5 as traditional straight sets. Do the two exercises in set three (3A, the biceps curl, and 3B, the dumbbell kickbacks) as a superset; complete both exercises back-to-back, resting only after finishing the dumbbell kickbacks.

For more on conditioning and muscle imbalances

Check out our four ways to correct muscle imbalances, 10 awkward exercises that build tons of muscle, and Today's Workout 104, which incorporates unilateral moves into a fat-burning core workout.

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

Today's Workout The Classic Iron Workout Program: Day 5

Exercise 1.

Single-Leg Romanian Deadlift You'll need: Dumbbells How to
Single-Leg Romanian Deadlift thumbnail
3 sets
12 each side reps
90-120 sec. rest

Exercise 2.

Dumbbell Lunge You'll need: Dumbbells How to
Dumbbell Lunge thumbnail
3 sets
12 each side reps
90-120 sec. rest

Exercise 3A.

Biceps Curl You'll need: Elastic Band How to
Biceps Curl  thumbnail
3 sets
12 reps
0 sec. rest

Exercise 3B.

Dumbbell Kickback You'll need: Dumbbells How to
Underhand Kickback  thumbnail
3 sets
12 reps
90-120 sec. rest

Exercise 4.

Hanging Knee Raise You'll need: Pullup Bar How to
exercise image placeholder
3 sets
AMRAP reps
90-120 sec. rest

Exercise 5.

High Box Jump You'll need: Box How to
High Box Jump thumbnail
1 sets
Tabata style: 20 sec. on / 10 sec. off for 4 min. reps
0 sec. rest