Iron Barrage

Program Description

Iron Barrage will guarantee anyone who uses this program to gain immense amounts of mass, density, and strength using a 4x/week split that will bias your chest, shoulders, back, arms, and legs. It is inspired by the mentality and physicality of martial artist Garou from One Punch Man, who represents the ideals of this program and the exercises chosen. Strength Work: You will use the 5/3/1 method for your main bench press, shoulder press, and squat variation that the program will ask your 1 rep max for when you click join and will give you certain weights using percentages of your max. Week 1: 3x5 Set 1: 65% of your training max for 5 reps Set 2: 75% of your training max for 5 reps Set 3(Top set): 85% of your training max for 5+ reps (AMRAP) Week 2: 3x3 Set 1: 70% of your training max for 3 reps Set 2: 80% of your training max for 3 reps Set 3(Top set): 90% of your training max for 3+ reps (AMRAP) Week 3: 3x1 Set 1: 75% of your training max for 1 rep Set 2: 85% of your training max for 1 rep Set 3(Top set): 95% of your training max for 1+ reps (AMRAP) After performing these sets, you will perform 2 sets at 90% and 80% of the top set weight, performing as many reps as needed to reach or get close to failure. At the end of every 3 weeks, add 5–10 pounds to your max and repeat the percentages again on the bench press, shoulder press, and squat. For strength work on deadlifts, it will look like this: Week 1: 1x3 Top Set: Work up to a triple at RPE 7 Backdown Set: Decrease the weight by 15% and perform 5 reps (2 more reps than the top set). Week 2: 1x2 Top Set: Work up to a double at RPE 8 Backdown Set: Decrease the weight by 15% and perform 4 reps (2 more reps than the top set) Week 3: 1x1 Top Set: Work up to a single at RPE 9 Backdown Set: Decrease the weight by 15% and perform 3 reps (2 more reps than the top set). Following all of your backdown sets, you will perform Romanian or stiff-legged deadlifts at 80% of your backdown set weight for 2 sets of 5–10. Format and Exercise Selection: I recommend following the split as follows: Upper Lower Rest Arms Rest Full Body You may adjust your schedule as needed, but ensure all days are hit once a week. If you want to change an exercise for whatever reason (pain, difficulty, enjoyability, or unavailability), I have provided a few alternatives to some exercises in the notes of Week 1, or you could choose an exercise yourself in the family of the movement, but I HIGHLY recommend giving movements some time to improve upon, and if you do not know how to perform a given movement, look up a tutorial. RPE 10 = 0 reps in reserve RPE 9 = 1 rep in reserve RPE 8 = 2 reps in reserve  If you have any questions, message me on my Instagram, @Kriszxzx.

Program Overview