Squat Day
Posterior chain & arms
| Exercise | Sets | Reps |
|---|---|---|
| Anchor Lift | ||
| Barbell Back Squat Anchor | 5 | 8 |
| Accessory | ||
| EZ Bar Biceps Curl | 5 | 8 |
| Hammer Curl | 5 | 8 |
| Skull Crusher — EZ Bar | 5 | 8 |
| Rope Pushdown | 5 | 20 |
| Cable Crunch | 5 | 15 |
| Hanging Knee Raise | 5 | 15 |
Four days. Four anchor lifts. Twelve weeks per cycle. Built for natural lifters who want to get stronger and bigger without burning out or spinning their wheels.
Old Iron is organized around four primary barbell lifts — one per session. Each day takes its name from its anchor lift: Squat Day, Bench Day, Deadlift Day, OHP Day. The anchor lift is always first. Everything after it exists to support it.
Every working set runs 5 sets. Anchor lifts target 8 reps per set on a double progression model — you stay at a weight until you can complete all 5×8, then you add weight. Accessory rep targets are fixed and do not progress by weight the same way; focus on quality and control.
The 12-week cycle runs through four phases: Foundation, Double Progression, Push Phase, and Deload. Each phase adjusts the intent, not the movements. The bar stays the same. Your relationship to it changes.
Built-in rest days keep the joints healthy and recovery complete. The anchor lift is the session. Accessories are in service of it.
Posterior chain & arms
| Exercise | Sets | Reps |
|---|---|---|
| Anchor Lift | ||
| Barbell Back Squat Anchor | 5 | 8 |
| Accessory | ||
| EZ Bar Biceps Curl | 5 | 8 |
| Hammer Curl | 5 | 8 |
| Skull Crusher — EZ Bar | 5 | 8 |
| Rope Pushdown | 5 | 20 |
| Cable Crunch | 5 | 15 |
| Hanging Knee Raise | 5 | 15 |
Chest, back & shoulders
| Exercise | Sets | Reps |
|---|---|---|
| Anchor Lift | ||
| Flat Barbell Bench Press Anchor | 5 | 8 |
| Accessory | ||
| Incline Dumbbell Press | 5 | 8 |
| Bent Over Barbell Row | 5 | 8 |
| Face Pull | 5 | 20 |
| Cable Lateral Raise | 5 | 15 |
| Overhead Triceps Extension | 5 | 12 |
| Calf Press Machine | 5 | 15 |
Full posterior chain & arms
| Exercise | Sets | Reps |
|---|---|---|
| Anchor Lift | ||
| Barbell Deadlift Anchor | 5 | 8 |
| Accessory | ||
| Barbell Shrug | 5 | 8 |
| EZ Bar Biceps Curl | 5 | 8 |
| Seated Incline Dumbbell Curl | 5 | 8 |
| Skull Crusher — EZ Bar | 5 | 8 |
| Rope Pushdown | 5 | 15 |
Shoulders, chest, back & core
| Exercise | Sets | Reps |
|---|---|---|
| Anchor Lift | ||
| Barbell Overhead Press Anchor | 5 | 8 |
| Accessory | ||
| Incline Barbell Press | 5 | 8 |
| Bent Over Barbell Row | 5 | 8 |
| Face Pull | 5 | 20 |
| Cable Lateral Raise | 5 | 15 |
| Overhead Triceps Extension | 5 | 12 |
| Standing Calf Raise | 5 | 15 |
| Cable Crunch | 5 | 15 |
| Hanging Knee Raise | 5 | 15 |
Each 12-week block is designed to be run repeatedly. You finish stronger than you started, reset the anchor weights at a new baseline, and run it again.
Weeks 1–2
Establish your working weights. Sets should feel challenging but controlled. Technique review. No grinding reps.
Weeks 3–8
The engine of the program. Progress weight on anchor lifts whenever all 5×8 reps are completed. Expect 2–4 increases per lift.
Weeks 9–11
Transition to heavier loads with adjusted rep targets. Anchor sets shift to 5×5 at a weight 10–15% above your Phase II peak.
Week 12
Mandatory. Non-negotiable. Recovery is where adaptation happens. Show up, move the bar, go home.
Starting the Next Cycle
After Week 12, reset each anchor lift to 85–90% of your Phase II peak working weight and begin Phase I again. Your new baseline will be higher. The cycle drives long-term progression across multiple runs — not just within one.
Double progression means you progress in two dimensions: reps first, then weight. You earn the right to add weight by completing all prescribed reps. You don't guess — you earn.
Your first session working weight should be one you can complete all 5×8 reps with 1–2 reps still in reserve on the final set. If it feels light, good. The load will increase.
All 5 sets must reach 8 reps before you increase the load. If you complete 8, 8, 8, 8, 7 — you stay at that weight next session. No rounding up. No exceptions.
Upper body lifts (bench, OHP): add 5 lb per increment. Lower body lifts (squat, deadlift): add 10 lb per increment. Microplates are acceptable for stalls on upper body late in a cycle.
If you miss the same reps for two sessions in a row, drop the weight 10% and rebuild. A stall means recovery, technique, or load management needs attention — not that you've hit a ceiling.
You cannot manage what you don't measure. Write down sets, reps, and weight for every anchor lift, every session. This is how you see the progress that feels invisible week to week.
Over 8 sessions in Phase II, this lifter moved from 185 lb to 200 lb on the bench — a 15 lb increase — without grinding or missing sets permanently. Slow feels fast when you look back.
Every muscle group that matters gets trained twice per week or more. Volume is deliberately structured — not random accumulation.
| Muscle Group | Sets / Week | Volume | Training Days |
|---|---|---|---|
| Chest | 15 | Tue • Sat | |
| Back | 15 | Tue • Thu • Sat | |
| Shoulders | 25 | Tue • Sat | |
| Biceps | 20 | Sun • Thu | |
| Triceps | 30 | Sun • Tue • Thu • Sat | |
| Quads | 5 | Sun | |
| Hamstrings & Glutes | 10 | Sun • Thu | |
| Traps | 5 | Thu | |
| Calves | 10 | Tue • Sat | |
| Core | 20 | Sun • Sat |
Note: Anchor lifts contribute to multiple muscle groups — Squat sets are counted toward Quads and Hamstrings/Glutes; Deadlift sets toward Back and Hamstrings/Glutes. Triceps volume is high by design: heavy pressing is triceps-dependent, and direct work accelerates arm development.
The Old Iron eBook covers the full program, progression methodology, and everything you need to run your first 12-week cycle.