IRON & VOLUME | 6 Weeks of Strength + Muscle
Nick Urankar - Zeus Method
BodybuildingYou want to get stronger, build muscle, and feel like your training is going somewhere. You also need a plan that fits real life.
IRON & VOLUME gives you six weeks of focused strength work and bodybuilding volume, with a clear job every time you walk into the gym. Squat. Bench. Deadlift. Press. Then put in the accessory work that makes the session count.
Four main lifting days plus an optional Saturday volume day. Thirty sessions, each with a full 60-minute appointment and a 20-minute Busy option—including warm-up. Choose the version that fits today and keep moving forward.
You will build from controlled sets of seven toward strong triples, take a lighter fourth week, and work toward 100 quality reps on selected Saturday accessories. Simple coaching cues, movement substitutions, and a score for each part help you train with purpose and see your progress.
This is for lifters who know the basic movements and want structure for strength and muscle. Choose loads that fit your ability. No max-out test is required.
$37 one time. Lifetime access to this standalone program in TrainHeroic. Start when you are ready and repeat it when you want.
Don’t focus on being perfect. Focus on doing more than zero.
A
Back Squat
4 x 7
FULL B | Volume
B
B. VOLUME | 30:00-44:00 3 rounds: DB reverse lunge + Goblet squat. Reps: 5 reps per leg; then 10 reps. Rest 60-90 seconds after each pair. Leave about 2 reps in reserve; Establish controlled loads; leave 2 reps in reserve. Score: completed rounds and load/reps for each movement. Stop at the block cap even if rounds remain. Log this part’s score in session notes. Complete only your chosen Full or Busy option.
FULL C | Accessories
C
C. ACCESSORIES | 44:00-54:00 3 rounds: Leg curl + Standing calf raise. Reps/holds: 12 reps each. Rest 45-60 seconds after each pair. Control the leg curl both ways. Pause briefly at the top of calf raises without bouncing. Score: load/reps or hold time. Stop at the block cap. Log this part’s score in session notes. Complete only your chosen Full or Busy option.
FULL D | Finish
D
D. FINISH | 54:00-60:00 Alternate 30 seconds of controlled dead bugs with 30 seconds of forearm plank for 6 minutes. Rest within each interval as needed; stop before your lower back arches. Score: completion and duration; record variation, not a max-effort score. Log this part’s score in session notes. Complete only your chosen Full or Busy option.
BUSY | 20-minute alternative
E
20 minutes total 0:00-6:00: Use the warm-up movements above, then 2-3 progressively heavier sets of today's main lift. Extend warm-up if needed and shorten the rest of the session. 6:00-15:00: Back squat, 3 x 7. Start at minutes 6, 9 and 12. Build to 3 RIR from your last successful Busy load; use the week's rep target, not an automatic Full-session top weight. 15:00-20:00: One or two quality rounds: DB reverse lunge: 5 per leg; Dead bug: 5 per side. Rest 30-45 seconds after each pair. Leave 2 reps in reserve. Stop at 20:00. Use the same coaching and substitutions as Full. Score Busy separately: main-lift sets/load/reps, RIR and completed accessory rounds. This replaces the Full session. Log this part’s score in session notes. Complete only your chosen Full or Busy option.
A
Bench Press
4 x 7
FULL B | Volume
B
B. VOLUME | 30:00-44:00 3 rounds: DB bench press + Chest-supported DB row. Reps: 10 reps each. Rest 60-90 seconds after each pair. Leave about 2 reps in reserve; Establish controlled loads; leave 2 reps in reserve. Score: completed rounds and load/reps for each movement. Stop at the block cap even if rounds remain. Log this part’s score in session notes. Complete only your chosen Full or Busy option.
FULL C | Accessories
C
C. ACCESSORIES | 44:00-54:00 3 rounds: Hammer curl + Cable triceps pressdown. Reps/holds: 12 reps each. Rest 45-60 seconds after each pair. Keep elbows steady on curls and pressdowns. Stop the set before swinging or leaning takes over. Score: load/reps or hold time. Stop at the block cap. Log this part’s score in session notes. Complete only your chosen Full or Busy option.
FULL D | Finish
D
D. FINISH | 54:00-60:00 6 minutes for quality: alternate 6-10 incline push-ups with 12 light band pull-aparts. Rest 20-30 seconds after each pair. Keep 2 reps in reserve; no rep race. Score: completion and duration; record variation, not a max-effort score. Log this part’s score in session notes. Complete only your chosen Full or Busy option.
BUSY | 20-minute alternative
E
20 minutes total 0:00-6:00: Use the warm-up movements above, then 2-3 progressively heavier sets of today's main lift. Extend warm-up if needed and shorten the rest of the session. 6:00-15:00: Barbell bench press, 3 x 7. Start at minutes 6, 9 and 12. Build to 3 RIR from your last successful Busy load; use the week's rep target, not an automatic Full-session top weight. 15:00-20:00: One or two quality rounds: Chest-supported DB row: 10 reps; Hammer curl: 8 reps. Rest 30-45 seconds after each pair. Leave 2 reps in reserve. Stop at 20:00. Use the same coaching and substitutions as Full. Score Busy separately: main-lift sets/load/reps, RIR and completed accessory rounds. This replaces the Full session.
A
Deadlift
3 x 5
FULL B | Volume
B
B. VOLUME | 30:00-44:00 3 rounds: Lat pulldown + DB hip thrust. Reps: 10 reps each. Rest 60-90 seconds after each pair. Leave about 2 reps in reserve; Establish controlled loads; leave 2 reps in reserve. Score: completed rounds and load/reps for each movement. Stop at the block cap even if rounds remain. Log this part’s score in session notes. Complete only your chosen Full or Busy option.
FULL C | Accessories
C
C. ACCESSORIES | 44:00-54:00 3 rounds: Seated cable row + Side plank. Reps/holds: 12 rows; then 20-30 seconds side plank per side. Rest 45-60 seconds after each pair. Pull toward the lower ribs without rocking backward. For side planks, stack shoulders and hips; use a shorter hold when alignment fades. Score: load/reps or hold time. Stop at the block cap. Log this part’s score in session notes. Complete only your chosen Full or Busy option.
FULL D | Finish
D
D. FINISH | 54:00-60:00 6 minutes easy-to-moderate bike, walk or row. Maintain a pace where you can speak in sentences. This is recovery-oriented conditioning after lifting. Score: completion and duration; record variation, not a max-effort score. Log this part’s score in session notes. Complete only your chosen Full or Busy option.
BUSY | 20-minute alternative
E
20 minutes total 0:00-6:00: Use the warm-up movements above, then 2-3 progressively heavier sets of today's main lift. Extend warm-up if needed and shorten the rest of the session. 6:00-15:00: Conventional deadlift, 3 x 5. Start at minutes 6, 9 and 12. Build to 3 RIR from your last successful Busy load; use the week's rep target, not an automatic Full-session top weight. 15:00-20:00: One or two quality rounds: Lat pulldown: 10 reps; Glute bridge: 10 reps. Rest 30-45 seconds after each pair. Leave 2 reps in reserve. Stop at 20:00. Use the same coaching and substitutions as Full. Score Busy separately: main-lift sets/load/reps, RIR and completed accessory rounds. This replaces the Full session.
A
Strict Press
4 x 7
FULL B | Volume
B
B. VOLUME | 30:00-44:00 3 rounds: Neutral-grip lat pulldown + DB lateral raise. Reps: 10 pulldowns; then 12 lateral raises. Rest 60-90 seconds after each pair. Leave about 2 reps in reserve; Establish controlled loads; leave 2 reps in reserve. Score: completed rounds and load/reps for each movement. Stop at the block cap even if rounds remain. Log completed rounds and each movement’s load/reps in session notes.
FULL C | Accessories
C
C. ACCESSORIES | 44:00-54:00 3 rounds: Cable curl + Cable triceps pressdown. Reps/holds: 12 reps each. Rest 45-60 seconds after each pair. Use full controlled elbow movement and keep shoulders quiet. The last few reps should be challenging without momentum. Score: load/reps or hold time. Stop at the block cap. Log load/reps or hold time in session notes.
FULL D | Finish
D
D. FINISH | 54:00-60:00 6 minutes bike or brisk walk: 30 seconds purposeful pace, 30 seconds easy, repeated 6 times. Stay below an all-out effort. Score: completion and duration; record variation, not a max-effort score.
BUSY | 20-minute alternative
E
20 minutes total 0:00-6:00: Use the warm-up movements above, then 2-3 progressively heavier sets of today's main lift. Extend warm-up if needed and shorten the rest of the session. 6:00-15:00: Standing barbell strict press, 3 x 7. Start at minutes 6, 9 and 12. Build to 3 RIR from your last successful Busy load; use the week's rep target, not an automatic Full-session top weight. 15:00-20:00: One or two quality rounds: Neutral-grip lat pulldown: 10 reps; DB lateral raise: 10 reps. Rest 30-45 seconds after each pair. Leave 2 reps in reserve. Stop at 20:00. Use the same coaching and substitutions as Full. Score Busy separately: main-lift sets/load/reps, RIR and completed accessory rounds. This replaces the Full session.
A
DB Split Squat
3 x 8
FULL B | Volume target
B
B. VOLUME TARGET | 20:00-40:00 Accumulate 60 chest-supported DB rows AND 60 alternating hammer curls total. For curls, each arm rep counts as one (30 per side). Rows use both arms together; each simultaneous pull counts as one rep. Alternate sets of 10-15 rows and 10-20 total curls. Rest 45-75 seconds after each set. Use separate weights for the two exercises; leave 3 reps in reserve. Maximum 8 sets per exercise, stopping at the rep target or 20-minute cap, whichever comes first. Never force unfinished reps beyond the cap. Choose light-to-moderate weights and establish baseline loads. Score reps completed for EACH exercise, load and number of sets. Log completed rounds and each movement’s load/reps in session notes.
FULL C | Trunk + calves
C
C. TRUNK + CALVES | 40:00-52:00 3 rounds: 12 standing calf raises, 8 dead bugs per side, 20-30 seconds side plank per side. Rest 45-60 seconds after each round. Keep ribs and pelvis controlled. End holds when alignment fades. Score rounds/reps/holds, not speed. Log load/reps or hold time in session notes.
FULL D | Easy engine
D
D. EASY ENGINE | 52:00-60:00 8 minutes easy walk, bike or row at conversational pace. Log mode and duration. No sprint finish.
BUSY | 20-minute alternative
E
20 minutes total 0:00-5:00: 1 minute easy movement; 6 split squats per side, 8 light rows and 8 light curls. Rehearse your working loads. 5:00-13:00: 3 quality rounds: supported DB split squat 8 per leg + chest-supported DB row 10 reps. Rest 45-60 seconds after each pair. Keep 3 RIR. Stop at 13:00 even if rounds remain. 13:00-20:00: Alternate 16 total hammer curls (equal reps per arm) with 6 dead bugs per side. Rest 30-45 seconds after each pair; aim for 2-3 quality rounds, stopping at 20:00. Keep 3 RIR. Week 1 focus: establish repeatable loads. No 100-rep quota on Busy days. Score actual sets/reps/loads and duration separately from Full. This replaces the Full session. Log this part’s score in session notes. Complete only your chosen Full or Busy option.
Nick Urankar
I built IRON & VOLUME to give you a clear plan for getting stronger and putting in quality muscle-building work. Bring the effort. Use weights you can control. When life gets busy, use the short option and keep going. Don’t focus on perfect. Focus on more than zero. — Nick, Zeus Method
Build a stronger, more capable version of yourself—one session at a time. Get the full six-week plan, a 20-minute option for every day, coaching notes, and lifetime program access for $37. Start where you are. Never zero.
Get IRON & VOLUME | 6 Weeks of Strength + Muscle
