Iron Press

 This setup ensures consistent, long-term gains across all three lifts, which is ideal for lifters who want to specialize in pressing strength without neglecting full powerlifting development. Use 90% of 1RM for Squat, and Deadlift only every cycle.

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Week 1

Week 2

Week 3

Week 4

Week 5

Squat (Barbell)

Bench Press (Paused)

Larsen Press (Barbell)

Deadlift (Barbell)

Optional Lower Body Accessory 1

Bench Press (Barbell)

Incline Bench Press (Barbell)

Bent Over Row (Barbell)

Overhead Press (Barbell)

Pull-Up (Weighted)

Tricep Pushdown (Cable)

Bicep Curl (EZ Bar)

Upright Row (Dumbbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Seated Shoulder Press (Dumbbell)

Bench Press (Close Grip)

Deadlift (Paused)

Test 1 rm

Test 1 Rm

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