The Art of Iron
This program is for those who crave the classic aesthetic, are committed to hard work, and understand that timeless results come from timeless methods.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bench Press (Barbell) | 3 | 6–10 reps |
| 1B | Dumbbell Pullover | 3 | 8–12 reps |
| Superset | |||
| 2A | Incline Bench Press (Barbell) | 3 | 6–10 reps |
| 2B | Lat Pulldown | 3 | 8–12 reps |
| Superset | |||
| 3A | Chest Fly (Dumbbell) | 3 | 8–12 reps |
| 3B | Barbell Row | 3 | 8–12 reps |
| Superset | |||
| 4A | Hanging Leg Raise | 3 | 15–20 reps |
| 4B | Deadlift (Barbell) | 3 | 6–8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bicep Curl (Dumbbell) | 3 | 8–10 reps |
| 1B | Overhead Press (Barbell) | 3 | 8–12 reps |
| Superset | |||
| 2A | Rear Delt Fly (Dumbbell) | 3 | 10–15 reps |
| 2B | Lateral Raise (Dumbbell) | 3 | 10–15 reps |
| Superset | |||
| 3A | Bicep Curl (Barbell) | 3 | 8–10 reps |
| 3B | Upright Row (Barbell) | 3 | 12–15 reps |
| Superset | |||
| 4A | Tricep Pushdown (Cable) | 3 | 10–15 reps |
| 4B | Wrist Curls | 3 | 8–12 reps |
| Superset | |||
| 5A | Reverse Wrist Curl (Dumbbell) | 3 | 15–20 reps |
| 5B | Single Arm Overhead Tricep Extension | 3 | 8–14 reps |
| 6 | Abs Crunch (Weighted) | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Calf Raise (Machine) | 3 | 15–20 reps |
| 1B | Leg Extension | 3 | 10–15 reps |
| 2 | Hack Squat | 3 | 6–8 reps |
| Superset | |||
| 3A | Tibialis Raise | 3 | 10–15 reps |
| 3B | Seated Hamstring Curl | 3 | 12–15 reps |
| 4 | Good Morning | 3 | 6–10 reps |
| Superset | |||
| 5A | Seated Calf Raise | 3 | 10–15 reps |
| 5B | Oblique Crunch | 3 | 10–15 reps |
| Superset | |||
| 6A | Hip Abductor (Machine) | 3 | 10–12 reps |
| 6B | Hip Adductor (Machine) | 3 | 10–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bench Press (Barbell) | 3 | 6–10 reps |
| 1B | Dumbbell Pullover | 3 | 8–12 reps |
| Superset | |||
| 2A | Incline Bench Press (Barbell) | 3 | 6–10 reps |
| 2B | Lat Pulldown | 3 | 8–12 reps |
| Superset | |||
| 3A | Chest Fly (Dumbbell) | 3 | 8–12 reps |
| 3B | Barbell Row | 3 | 8–12 reps |
| Superset | |||
| 4A | Hanging Leg Raise | 3 | 15–20 reps |
| 4B | Deadlift (Barbell) | 3 | 6–8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bicep Curl (Dumbbell) | 3 | 8–10 reps |
| 1B | Overhead Press (Barbell) | 3 | 8–12 reps |
| Superset | |||
| 2A | Rear Delt Fly (Dumbbell) | 3 | 10–15 reps |
| 2B | Lateral Raise (Dumbbell) | 3 | 10–15 reps |
| Superset | |||
| 3A | Bicep Curl (Barbell) | 3 | 8–10 reps |
| 3B | Upright Row (Barbell) | 3 | 12–15 reps |
| Superset | |||
| 4A | Tricep Pushdown (Cable) | 3 | 10–15 reps |
| 4B | Wrist Curls | 3 | 8–12 reps |
| Superset | |||
| 5A | Reverse Wrist Curl (Dumbbell) | 3 | 15–20 reps |
| 5B | Single Arm Overhead Tricep Extension | 3 | 8–14 reps |
| 6 | Abs Crunch (Weighted) | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Calf Raise (Machine) | 3 | 15–20 reps |
| 1B | Leg Extension | 3 | 10–15 reps |
| 2 | Hack Squat | 3 | 6–8 reps |
| Superset | |||
| 3A | Tibialis Raise | 3 | 10–15 reps |
| 3B | Seated Hamstring Curl | 3 | 12–15 reps |
| 4 | Good Morning | 3 | 6–10 reps |
| Superset | |||
| 5A | Seated Calf Raise | 3 | 10–15 reps |
| 5B | Oblique Crunch | 3 | 10–15 reps |
| Superset | |||
| 6A | Hip Abductor (Machine) | 3 | 10–12 reps |
| 6B | Hip Adductor (Machine) | 3 | 10–12 reps |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, The Art of Iron is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
The Art of Iron is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
The Art of Iron is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
