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Iron Sheik

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1 athletes joined

Program Description

This program is meant to be fun and enjoyable because I don’t have time for anything that isn’t that. I hope to get strong and big, but those are second and third on my list of purposes. Shout out to the middle aged folks who just want to move. Weeks 6 & 7 are peak weeks Week 8 is a deload

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 14, 2025 08:08
  • Last Edited
    Jun 18, 2025 07:57

Summary

Unleash your inner warrior with the Iron Sheik program, an 8-week journey designed for those ready to elevate their strength and endurance. This 5-day-a-week regimen combines intense cardio sessions with powerful push and leg workouts, utilizing bodyweight and sandbag exercises to build functional strength. Perfect for the garage gym enthusiast, you'll push your limits and sculpt your physique while mastering essential movements. Get ready to transform your fitness and embrace the grind!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sandbag Clean Over Shoulder
2
AMRAP
-
2
Sandbag Clean
6
1 reps
-
3
High Pull
3
8-12 reps
-
4
Chin-Up (Weighted)
3
5-8 reps
-
5
Kettlebell Power Row
3
10-20 reps
-
6
Kettlebell Bicep Curl
3
12-15 reps
-
7
Decline Sit Up (Weighted)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sandbag Clean Over Shoulder
2
AMRAP
-
2
Sandbag Clean
6
1 reps
-
3
High Pull
3
8-12 reps
-
4
Chin-Up (Weighted)
3
5-8 reps
-
5
Kettlebell Power Row
3
10-20 reps
-
6
Kettlebell Bicep Curl
3
12-15 reps
-
7
Decline Sit Up (Weighted)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sandbag Clean Over Shoulder
2
AMRAP
-
2
Sandbag Clean
6
1 reps
-
3
High Pull
3
8-12 reps
-
4
Chin-Up (Weighted)
3
5-8 reps
-
5
Kettlebell Power Row
3
10-20 reps
-
6
Kettlebell Bicep Curl
3
12-15 reps
-
7
Decline Sit Up (Weighted)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sandbag Clean Over Shoulder
2
AMRAP
-
2
Sandbag Clean
6
1 reps
-
3
High Pull
3
8-12 reps
-
4
Chin-Up (Weighted)
3
5-8 reps
-
5
Kettlebell Power Row
3
10-20 reps
-
6
Kettlebell Bicep Curl
3
12-15 reps
-
7
Decline Sit Up (Weighted)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sandbag Clean Over Shoulder
2
AMRAP
-
2
Sandbag Clean
6
1 reps
-
3
High Pull
3
8-12 reps
-
4
Chin-Up (Weighted)
3
5-8 reps
-
5
Kettlebell Power Row
3
10-20 reps
-
6
Kettlebell Bicep Curl
3
12-15 reps
-
7
Decline Sit Up (Weighted)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sandbag Clean Over Shoulder
3
AMRAP
-
2
Sandbag Clean
8
1 reps
-
3
High Pull
4
8-12 reps
-
4
Chin-Up (Weighted)
4
5-8 reps
-
5
Kettlebell Power Row
4
10-20 reps
-
6
Kettlebell Bicep Curl
4
12-15 reps
-
7
Decline Sit Up (Weighted)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sandbag Clean Over Shoulder
3
AMRAP
-
2
Sandbag Clean
8
1 reps
-
3
High Pull
4
8-12 reps
-
4
Chin-Up (Weighted)
4
5-8 reps
-
5
Kettlebell Power Row
4
10-20 reps
-
6
Kettlebell Bicep Curl
4
12-15 reps
-
7
Decline Sit Up (Weighted)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sandbag Clean Over Shoulder
1
AMRAP
-
2
Sandbag Clean
2
1 reps
-
3
High Pull
2
8-12 reps
-
4
Chin-Up (Weighted)
2
5-8 reps
-
5
Kettlebell Power Row
2
10-20 reps
-
6
Kettlebell Bicep Curl
2
12-15 reps
-
7
Decline Sit Up (Weighted)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Pushup
3
-
2
Push Up (Incline)
3
8-12 reps
-
3
Sandbag Press
3
15-20 reps
-
4
Partial Lateral Raise
3
10-12 reps
-
5
Incline Bench Press (Barbell)
3
8-12 reps
-
6
Narrow Push Up
3
-
7
Sandbag Getup To Shoulder Carry
4
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Pushup
3
-
2
Push Up (Incline)
3
8-12 reps
-
3
Sandbag Press
3
15-20 reps
-
4
Partial Lateral Raise
3
10-12 reps
-
5
Incline Bench Press (Barbell)
3
8-12 reps
-
6
Narrow Push Up
3
-
7
Sandbag Getup To Shoulder Carry
4
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Pushup
3
-
2
Push Up (Incline)
3
8-12 reps
-
3
Sandbag Press
3
15-20 reps
-
4
Partial Lateral Raise
3
10-12 reps
-
5
Incline Bench Press (Barbell)
3
8-12 reps
-
6
Narrow Push Up
3
-
7
Sandbag Getup To Shoulder Carry
4
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Pushup
3
-
2
Push Up (Incline)
3
8-12 reps
-
3
Sandbag Press
3
15-20 reps
-
4
Partial Lateral Raise
3
10-12 reps
-
5
Incline Bench Press (Barbell)
3
8-12 reps
-
6
Narrow Push Up
3
-
7
Sandbag Getup To Shoulder Carry
4
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Pushup
3
-
2
Push Up (Incline)
3
8-12 reps
-
3
Sandbag Press
3
15-20 reps
-
4
Partial Lateral Raise
3
10-12 reps
-
5
Incline Bench Press (Barbell)
3
8-12 reps
-
6
Narrow Push Up
3
-
7
Sandbag Getup To Shoulder Carry
4
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Pushup
4
-
2
Push Up (Incline)
4
8-12 reps
-
3
Sandbag Press
4
15-20 reps
-
4
Partial Lateral Raise
4
10-12 reps
-
5
Incline Bench Press (Barbell)
4
8-12 reps
-
6
Narrow Push Up
4
-
7
Sandbag Getup To Shoulder Carry
6
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Pushup
4
-
2
Push Up (Incline)
4
8-12 reps
-
3
Sandbag Press
4
15-20 reps
-
4
Partial Lateral Raise
4
10-12 reps
-
5
Incline Bench Press (Barbell)
4
8-12 reps
-
6
Narrow Push Up
4
-
7
Sandbag Getup To Shoulder Carry
6
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Pushup
2
-
2
Push Up (Incline)
2
8-12 reps
-
3
Sandbag Press
2
15-20 reps
-
4
Partial Lateral Raise
2
10-12 reps
-
5
Incline Bench Press (Barbell)
2
8-12 reps
-
6
Narrow Push Up
2
-
7
Sandbag Getup To Shoulder Carry
2
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sandbag Shoulder Squat
4
12-15 reps
-
2
Chest Fly (Dumbbell)
3
12-15 reps
-
3
Sandbag Bear Hug Lunge
2
8-12 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Snatch (Kettlebell)
4
10-20 reps
-
6
Lying Toes To Bar
3
12-15 reps
-
7
Sandbag Bear Hug Carry
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sandbag Shoulder Squat
4
12-15 reps
-
2
Chest Fly (Dumbbell)
3
12-15 reps
-
3
Sandbag Bear Hug Lunge
2
8-12 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Snatch (Kettlebell)
4
10-20 reps
-
6
Lying Toes To Bar
3
12-15 reps
-
7
Sandbag Bear Hug Carry
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sandbag Shoulder Squat
4
12-15 reps
-
2
Chest Fly (Dumbbell)
3
12-15 reps
-
3
Sandbag Bear Hug Lunge
2
8-12 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Snatch (Kettlebell)
4
10-20 reps
-
6
Lying Toes To Bar
3
12-15 reps
-
7
Sandbag Bear Hug Carry
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sandbag Shoulder Squat
4
12-15 reps
-
2
Chest Fly (Dumbbell)
3
12-15 reps
-
3
Sandbag Bear Hug Lunge
2
8-12 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Snatch (Kettlebell)
4
10-20 reps
-
6
Lying Toes To Bar
3
12-15 reps
-
7
Sandbag Bear Hug Carry
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sandbag Shoulder Squat
4
12-15 reps
-
2
Chest Fly (Dumbbell)
3
12-15 reps
-
3
Sandbag Bear Hug Lunge
2
8-12 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Snatch (Kettlebell)
4
10-20 reps
-
6
Lying Toes To Bar
3
12-15 reps
-
7
Sandbag Bear Hug Carry
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sandbag Shoulder Squat
6
12-15 reps
-
2
Chest Fly (Dumbbell)
4
12-15 reps
-
3
Sandbag Bear Hug Lunge
3
8-12 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Snatch (Kettlebell)
6
10-20 reps
-
6
Lying Toes To Bar
4
12-15 reps
-
7
Sandbag Bear Hug Carry
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sandbag Shoulder Squat
6
12-15 reps
-
2
Chest Fly (Dumbbell)
4
12-15 reps
-
3
Sandbag Bear Hug Lunge
3
8-12 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Snatch (Kettlebell)
6
10-20 reps
-
6
Lying Toes To Bar
4
12-15 reps
-
7
Sandbag Bear Hug Carry
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sandbag Shoulder Squat
2
12-15 reps
-
2
Chest Fly (Dumbbell)
2
12-15 reps
-
3
Sandbag Bear Hug Lunge
1
8-12 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Snatch (Kettlebell)
2
10-20 reps
-
6
Lying Toes To Bar
2
12-15 reps
-
7
Sandbag Bear Hug Carry
2
-
Week 1
1 / 8 Weeks
Day 2
1
Cardio
1 Set
-
Day 4
1
Cardio
1 Set
-
Day 3
1
Deficit Pushup
3 Sets
-
2
Push Up (Incline)
3 Sets
8-12 Reps
-
3
Sandbag Press
3 Sets
15-20 Reps
-
4
Partial Lateral Raise
3 Sets
10-12 Reps
-
5
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
-
6
Narrow Push Up
3 Sets
-
7
Sandbag Getup To Shoulder Carry
4 Sets
1 Reps
-
Day 5
1
Sandbag Shoulder Squat
4 Sets
12-15 Reps
-
2
Chest Fly (Dumbbell)
3 Sets
12-15 Reps
-
3
Sandbag Bear Hug Lunge
2 Sets
8-12 Reps
-
4
Bicep Curl (Barbell)
3 Sets
8-12 Reps
-
5
Snatch (Kettlebell)
4 Sets
10-20 Reps
-
6
Lying Toes To Bar
3 Sets
12-15 Reps
-
7
Sandbag Bear Hug Carry
3 Sets
-
Day 1
1
Sandbag Clean Over Shoulder
2 Sets
AMRAP
-
2
Sandbag Clean
6 Sets
1 Reps
-
3
High Pull
3 Sets
8-12 Reps
-
4
Chin-Up (Weighted)
3 Sets
5-8 Reps
-
5
Kettlebell Power Row
3 Sets
10-20 Reps
-
6
Kettlebell Bicep Curl
3 Sets
12-15 Reps
-
7
Decline Sit Up (Weighted)
3 Sets
12-15 Reps
-