20 minutes a day Iron Athlete

Transform your physique in just 20 minutes a day with the **20 Minutes a Day Iron Athlete** program! Over the course of two weeks, you'll engage in a dynamic mix of powerbuilding and sculpting workouts designed for intermediate lifters. Each session is packed with effective exercises like squats, bench presses, and deadlifts, ensuring you build strength and muscle efficiently. Perfect for your garage gym, this program requires minimal equipment and delivers maximum results, keeping you motivated and on track to achieve your fitness goals!

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Week 1

Week 2

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Heavy Squat

Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Upper Push

Pull-Up (Weighted)

Dumbbell Row

Pull

Romanian Deadlift (Barbell)

Hanging Leg Raise

Hinge

Landmine Press

Goblet Squat

Quad hypertrophy and Press

Glute Bridge (Barbell)

Hamstring Curl

Hammer Curl (Dumbbell)

Lying Tricep Extension (Barbell)

Arms

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