Welcome to The Iron Method. For the next eight weeks you'll bench, squat, pull and deadlift, and you'll add weight to each of them on purpose. Today is about finding your working weights, not proving anything. Pick a bench press weight you can do for 8 clean reps with two left in you. Log it. That number is your starting line, and everything in this program is about moving it.
| Exercise | Sets / Reps |
| Barbell Bench Press Week 1. Find a weight where every rep is clean and you leave one in the tank. Write it down. | 4 x 8 |
| Bent-Over Barbell Row Hinge, flat back, pull to your belly. Same rule: clean reps set the starting weight. | 4 x 8 |
| Dumbbell Shoulder Press | 3 x 12 |
| Lat Pulldown Pull to your upper chest and keep your torso still. | 3 x 12 |
| Cable Triceps Pushdown | 3 x 15 |
| EZ-Bar Curl | 3 x 15 |
| Face Pull Pull to your forehead with your elbows high. Always 15 reps. It keeps your shoulders healthy. | 3 x 15 |
Like any exercise, training carries some risk of injury. Talk to a doctor before you start if you are new to exercise, pregnant or managing a health condition, and stop and see a doctor if you feel pain. You use this program at your own risk.
Download Volted. Pick your program. Train, eat, and track every day.
