The Iron Oath Program old

To push beyond mediocrity. Optimizing full body development with a strong focus on the upper body. Each workout specifically designed, each muscle group being targeted 2x per week; no fluff included. 

Push yourself & reap the rewards of the Iron Oath Program. The only thing between you & your dream physique is consistency & hard work. Stay hard & watch your dreams transform into reality!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Warm Up

Weighted Wide Grip Pullups

Seated Row (Cable)

Cable SA Underhand Lat Pulldown

Cable Lat Humeral ADduction 

Face Away Cable Curl

Preacher Curl (Dumbbell)

Hammer Preacher Curl

Pull

Incline Chest Press (Machine)

Single Arm Pec Deck

Seated Shoulder Press (Dumbbell)

Cable SA Low-High Crossover 

Push

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

SL Leg Extensions

Seated Hamstring Curl

Calf Raises (On Leg Press Machine)

Weighted Hanging Leg Raises

Decline Sit Up (Weighted)

Legs & Abs

Pull-Up (Neutral Grip, Weighted)

Chest Supported Row (Machine)

Cable Cross-Body Lat Pull-Arounds 

Incline Curl (Dumbbell)

Concentration Curl

Incline Bench Press (Barbell)

Dip (Weighted)

Single Arm Pushdown

Romanian Deadlift (Barbell)

Smith Machine Shrugs 

Seated Cable Crunch

Legs & Accessories 

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