Iron Body 1 (Derek "Iron" Cruz) Science Behind the Plan: This specialized program focuses on developing structural strength, connective tissue durability, and muscular density through unconventional loading patterns. The program implements specific tension-building exercises targeting strength endurance—key components for an "iron body" that can withstand extreme demands. Progressive overload occurs through manipulating tension duration rather than simply adding weight.
6-Week Program: Week 1-2: Iron Foundation
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Day 1: ehmakf (chest, shoulders, arms, abs, back, forearms) - Upper tension focus
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8 reps × 3 sets per exercise with isometric emphasis
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Day 2: giptq! (legs, biceps, traps, triceps, quads, overall) - Lower tension development
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8 reps × 3 sets per exercise with slow eccentric emphasis
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Day 3: juhzn! (hips, glutes, shoulders, obliques, hamstrings, overall) - Structural work
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10 reps × 3 sets per exercise
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Total volume per week: =528 reps
Week 3-4: Iron Development
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Day 1: ehmakf (chest, shoulders, arms, abs, back, forearms) - Upper tension focus
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6 reps × 4 sets per exercise with intermediate tension protocols
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Day 2: giptq! (legs, biceps, traps, triceps, quads, overall) - Lower tension development
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6 reps × 4 sets per exercise with increased tension duration
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Day 3: juhzn! (hips, glutes, shoulders, obliques, hamstrings, overall) - Structural work
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8 reps × 4 sets per exercise
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Total volume per week: =576 reps
Week 5-6: Iron Mastery
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Day 1: ehmakf! (chest, shoulders, arms, abs, back, forearms, overall) - Upper tension focus
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5 reps × 5 sets per exercise with advanced tension techniques
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Day 2: giptq!a (legs, biceps, traps, triceps, quads, overall, abs) - Lower tension development
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5 reps × 5 sets per exercise with maximum tension protocols
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Day 3: juhzn! (hips, glutes, shoulders, obliques, hamstrings, overall) - Structural work
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6 reps × 5 sets per exercise
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Total volume per week: =625 reps