Cast Iron Strength

**Cast Iron Strength** is a comprehensive 12-week program designed to build raw power and muscle through a structured 4-day weekly routine. Each session focuses on compound movements like squats, bench presses, and rows, ensuring you engage multiple muscle groups for maximum strength gains. With a mix of barbell and machine exercises, this program is perfect for lifters looking to elevate their training intensity and achieve impressive results. Get ready to forge your strength and transform your physique!

Disclaimer – this is an overreaching programme it is designed to push your 1 rep max over 12 weeks and will be a stressful period of training.  Don’t run this programme back to back and make sure to perform a lighter 4-6 weeks of training after to allow your body to acclimatise.

Disclaimer 2- I did not create this program. I found it online and because I couldn’t find it here , I made it available so I could do this again. 

Assistance Work

Assistance work will work off a 3-week linear cycle, you should look to keep the weight well within your maximum capabilities, try to take shorter rest periods and have general fatigue wear you down and get you near failure.  Generally, I would advise you work the following muscle groups 2-4x per week.

Lats (pulldown or pull up using a mixture of grips)
Rhomboids, Traps and Lats (rowing using a mixture of machines, dumbbells and grips)
Shoulders (presses or raises)
Lower back (hypers and rev hypers)
Abs (bracing using plank, weighted plank, rollouts or gymnastics progressions)

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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

For Lats Shoulders and Back, do any exercise you want

Squat (Barbell)

Chest Supported Row (Machine)

Front Squat (Barbell)

Bench Press (Close Grip)

Squat Day

Deficit Deadlift (Barbell)

Bench Press (Barbell)

Deadlift (Barbell)

Romanian Deadlift (Barbell)

Deadlift and Bench

Tricep Pushdown (Cable)

Bicep Curl (Cable)

Abs Crunch (Weighted)

Pull-Up (Weighted)

Seated Shoulder Press (Dumbbell)

Back Extension

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