Workout Routines

The Classic Iron Workout Program: Strengthen your back squat and bench press on day 8

This workout isn't about flash or fancy methods—just lifting the heavy iron and making yourself a lot stronger today.

Today's Workout
Duration 60
Exercises 4
Equipment Yes

By this point in The Classic Iron Workout Program, you should be no stranger to squats and bench presses. To make sure you're getting the most out of this workout—especially now that you're in week two—you're going to up the intensity a bit and add a little more weight compared to day 3 of Classic Iron.

By increasing your weight and intensity, this workout will continue to push your muscles to their limits without the risk of overtraining.

Murder of Crows Barbell Club co-owner and head powerlifting coach Sean Collins, C.S.C.S., demonstrates the workout.


Complete all four exercises in sequence.

Make sure you increase the overall weight in the barbell back squat and the bench press by about 5–10% of what you did on day 3, ensuring that your muscles and central nervous system forge new strength. Make sure you don't cheat yourself on the rest periods, either—they're designed to be fairly long, so your body can attack each set at a high intensity.

For more classic workouts:

Check out the Timeless Workout Programthe 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 8

Exercise 1.

Back Squat You'll need: Barbell How to
Man does back squat exercise thumbnail
5 sets
4 reps
4-6 min. rest
Increase weight 5-10% from Week 1

Exercise 2.

Bench Press You'll need: Barbell How to
Bench Press thumbnail
6 sets
4 reps
4-6 min. rest
Increase weight 5-10% from Week 1

Exercise 3.

Weighted Pullup You'll need: Pullup Bar How to
Weighted 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