Iron Giant 5-Day 12-Week

Train Monday through Friday for twelve weeks. Bench follows the three-day intermediate cycle with an assistance press, deadlifts follow the program’s deadlift progression, and Friday develops a squat variation you choose. Start with your lift maxima and the rounding step for your units. Use your actual weights and clean reps to guide progression. Thursday’s bench AMRAP adds two rounding increments to the next bench training max after twelve or more clean reps, one after nine to eleven, or none otherwise. Monday’s assistance press uses that week’s rep max; Thursday uses its separate percentages. Choose triceps and back/biceps accessories for three to five sets of ten to twenty-five. Wednesday’s extra biceps/shoulder work is optional, in amounts you choose. On Friday, work up to the rep max using warm-up weights you choose, then do an AMRAP and two back-off sets at eighty percent of the successful top weight. Superset the ramp with abdominal work you choose. Squat EMOM work has ten starts of three reps. Use the named tempo or pause variation and choose its cadence or pause duration before starting. Week ten’s Friday squat is a deload at no more than roughly seventy percent, week eleven tests a squat max, and week twelve lets you choose a squat max or another deload. Test deadlift on week twelve Tuesday and bench on Thursday, choosing warm-up ladders and attempt counts before training. Accelerate speed pulls forcefully with controlled technique. Set up lightning-pull assistance and bands as demonstrated before starting. In deload weeks four and eight, you may choose the alternative deadlift-only deload yourself.

• Adjustable bench
• Barbell
• Deficit platform
• Dumbbells
• Flat bench
• Glute-ham developer
• Parallel bars
• Resistance bands
• Squat rack