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Strength Building Workouts

Bill Starr’s Big 3 Workout Program

Monday – Heavy Day

  • Powerclean – 5 sets of 5
  • Bench – 5 sets of 5
  • Squat – 5 sets of 5

The heavy day sets the pace for the week. The rest of the week is based on the accomplishments of the heavy day. Increase the power clean and bench by 5 pounds each week, and… Read more

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Strength Building Workouts

Bill Starr Strength Factor Routine

From the Article “The Forgotten Factor: Strength” in Robert Kennedy’s REPS! Magazine, Winter 2006 Edition, Page 104.

Monday (Heavy Day)

  • Back Squats: 5 x 5 ramping to limit
  • Bench Press: 5 x 5 ramping to limit
  • Deadlifts:
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Strength Building Workouts

Madcow Intermediate 5×5 Workout

Monday – Heavy Day

  • Squat – 5 sets of 5
  • Bench – 5 sets of 5
  • Barbell Row or Powerclean – 5 sets of 5
  • Weighted hyperextensions – 2 sets
  • Weighted sit-ups – 4 sets

On Monday, the weight for each lift is increased on each set of 5, from a light warm-up… Read more

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Muscle Building Workouts

Kyle Griffin’s 4 Day Bodybuilding Split

For questions on this muscle building workout, please visit Kyle Griffin at the Muscle and Brawn forum: Kyle Griffin (BigFiveFive).

4 day on, 3 day off split, working each muscle group twice a week.

  • Monday/Tuesdays,  Thursdays/Fridays
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Muscle Building Workouts

Steve Reeves Intermediate Full Body Workout Variation

I’ll have a writeup soon on various ways in which you can work these two programs. There is a lot that can be done with these routines by making small changes as to how you work them.

This is Reeves own intermediate routine.

Steve Reeves’

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Back Exercises

Straight Arm Lat Pushdown

Benefits of the straight arm lateral push down:

Most lifters, when they train back will opt for exercises like deadlifts, pull ups (wide, narrow), rows (bent over BB rows, one arm DB rows, cable rows, etc). Whilst these are great for the back,… Read more

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Muscle Building Workouts

3 Month Muscle Building Workout

3 Month Muscle Building Workout

  • Workout For: Late Beginners to Intermediate Bodybuilders
  • Workout Schedule: 4 days per week, Monday, Tuesday, Thursday and Friday
  • Primary Workout Goal: Muscle Building
  • Secondary Workout Goal: Strength
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