Iron Methods
Chaos Club
Bodybuilding, Powerlifting, Strength & ConditioningTake your raw strength and muscle to the next level - no machines required.
Over 12 weeks, Iron Methods uses only barbells, dumbbells, and cables to build rock-solid positional strength, movement skill, and serious size. Think of this as your foundation: you’ll develop the internal stability and barbell mastery you need before diving into more externally supported hypertrophy work or sports-specific training.
What to expect: • Compound-First Focus: Heavy, challenging lifts front and center (squats, presses, pulls, and more) • Skill & Stability Built-In: Sprinkled throughout the program are movement competency drills so you learn to brace, balance, and control as you get stronger. • Strategic Progression: Methodical phases ramp intensity and complexity, pushing you physically and mentally each week. • Building Your Foundation: Finish stronger and more stable, primed for a follow-on program - whether you chase pure hypertrophy, explosive power, or athletic performance.
This isn’t a feel-good plan - it’s a challenge.
You’ll confront tough sets, refine barbell technique, and push past limits. If you’re ready to get stronger and bigger than ever and build the kind of foundation that any serious athlete or lifter needs, Iron Methods is for you.
A
Barbell Bench Press
3 x 5
B
Incline DB 1-Arm Press
3 x 10
C
Single Arm Lat Pulldown
3 x 10
D
Chest-Supported DB Row
3 x 10
E
Rear Delt Flyes
3 x 10
F1
Dip
3 x MAX
F2
Pull-Up
3 x MAX
A
Rear Foot Elevated Split Squat - Contralateral DB
3 x 10
B
Romanian Deadlift
3 x 5
C
Glute-Ham Raise
3 x 5
D1
Lateral Hip Dip
3 x 5
D2
Prone Hip Dip
3 x 5
D3
Copenhagen Hip Dip
3 x 5
E1
Hamstring Foam Roller ISO Hold
3 x 60
E2
Hamstring Curl on Slides
3 x MAX
A
Lat Pulldown
3 x 10
B
Single-Arm DB Row
3 x 10
C
DB Alternating Shoulder Press
3 x 12
D
Barbell Bridge Press
3 x 10
E1
90 Degree Iso Chin Up Hold
2 x MAX
E2
Chin-Up Bottom Position ISO HOLD
2 x MAX
A1
Rope Crunches
3 x 10
A2
Side Plank on Elbows
3 x 30
A3
Cable Cross Woodchop
3 x 10
B
DB Lateral Raise
3 x 10
C
Seated Incline DB Curls
3 x 10
D
Tricep Pushdown
3 x 10
E
1-Arm High Angle Cable Biceps Curl
3 x 15
F
Front Foot Elevated Single Leg Calf Raise
3 x 10
A
Front Squat
3 x 5
B
landmine Single Leg RDL
3 x 10
C
Front Foot Elevated Split Squat (Knee Over Toe)
3 x 10
D
DB Reverse Lunge
3 x 10
E1
Wall Sit
3 x 60
E2
Goblet Squat
3 x MAX
Josh Horn
Josh is a NCAA Strength & Conditioning Coach, Head Trainer at one of the busiest gyms in Boston, MA, a Marine Corps Infantry (Sergeant) Veteran, former competitive bodybuilder, and a former college football player. Josh has trained everyone from elite level athletes, to bodybuilders, and tactical professionals.