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His Iron Dominion
12-Week Six-Day Hypertrophy Gauntlet
An advanced six-day hypertrophy program designed to add size and strength across the chest, back, arms, shoulders, and legs. Each muscle group is trained twice per week through heavy and higher-volume straight sets, followed by daily conditioning, while planned recovery weeks manage accumulated fatigue. Consistent training can improve muscular size, lifting strength, work capacity, and overall physique balance.
Schedule6 days/week · 12 weeksSession105 minAccessOpen to everyone
Front · Side · Back14-week progression
Week 1 of 12
Foundation I · establish repeatable loads
Monday — Chest + Triceps Heavy
Week 1 · Foundation I · establish repeatable loads. Heavy pressing leads, and every chest and triceps movement remains an individual straight set so local fatigue does not spill into the next exercise. Plan 90–120 minutes, complete the work in order, and protect the full Sunday recovery day.
Heavy press foundation
straight · 1 round- Incline Barbell Bench PressThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition. Add 5 pounds only after every work set reaches the top of the range for two appearances.3 sets · 8–12 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
- Dumbbell Bench PressThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition. Add 5 pounds only after every work set reaches the top of the range for two appearances.2 sets · 8–12 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
Individual chest work
straight · 1 round- Parallel-Bar DipThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition.2 sets · 10–15 reps · 3 RIR
- Low-to-High Cable FlyThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition.2 sets · 10–15 reps · 3 RIR
Individual triceps strength work
straight · 1 round- Skull CrusherThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition.2 sets · 10–15 reps · 3 RIR
- Close-Grip Bench PressThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition.2 sets · 10–15 reps · 3 RIR
Individual triceps detail work
straight · 1 round- Triceps PushdownThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition.2 sets · 10–15 reps · 3 RIR
- Single-Arm Reverse-Grip Cable Triceps Extension · per sideThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition.2 sets · 10–15 reps · 3 RIR
Chest finisher
straight · 1 round- Push-UpUse a standard, incline, or knee variation and stop at the programmed RIR—not momentary failure.2 sets · 10–25 reps · 3 RIR
Daily conditioning
conditioning · 1 round- Brisk WalkingUse an incline treadmill walk at RPE 6–7 without holding the rails. Keep the first half controlled so output remains repeatable.1 sets · 1320–1500 sec
Tuesday — Back + Biceps Heavy
Week 1 · Foundation I · establish repeatable loads. Heavy hinge and row work lead before lat, upper-back, and biceps volume. Plan 90–120 minutes, complete the work in order, and protect the full Sunday recovery day.
Heavy pull foundation
straight · 1 round- Conventional DeadliftThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition. Add 5 pounds only after every work set reaches the top of the range for two appearances. No touch-and-go repetitions; reset position and brace each rep.3 sets · 8–12 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
- Barbell Bent-Over RowThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition. Add 5 pounds only after every work set reaches the top of the range for two appearances.3 sets · 8–12 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
Individual back thickness work
straight · 1 round- Wide-Grip Lat PulldownThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition.2 sets · 10–15 reps · 3 RIR
- Seated Cable RowThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition.2 sets · 10–15 reps · 3 RIR
Individual back assistance work
straight · 1 round- One-Arm Dumbbell Row · per sideThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition.2 sets · 10–15 reps · 3 RIR
- Back ExtensionThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition.2 sets · 10–15 reps · 3 RIR
Individual biceps strength work
straight · 1 round- Barbell Biceps CurlThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition.2 sets · 10–15 reps · 3 RIR
- Incline Dumbbell CurlThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition.2 sets · 10–15 reps · 3 RIR
Individual forearm and brachialis detail
straight · 1 round- Hammer CurlThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition.2 sets · 10–15 reps · 3 RIR
- Reverse CurlThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition.2 sets · 10–15 reps · 3 RIR
Daily conditioning
conditioning · 1 round- Rowing Ergometer IntervalsAlternate 45 seconds firm / 75 seconds easy; preserve hinge mechanics after the pull session. Keep the first half controlled so output remains repeatable.1 sets · 1320–1500 sec
Wednesday — Legs + Shoulders Strength
Week 1 · Foundation I · establish repeatable loads. Every lower-body and shoulder movement is performed as an individual straight set with full control over exercise-specific rest. Plan 90–120 minutes, complete the work in order, and protect the full Sunday recovery day.
Lower-body strength
straight · 1 round- Back SquatThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition. Add 5 pounds only after every work set reaches the top of the range for two appearances.3 sets · 8–12 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
- Romanian DeadliftThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition. Add 5 pounds only after every work set reaches the top of the range for two appearances.2 sets · 8–12 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
Individual leg strength work
straight · 1 round- Leg PressThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition.2 sets · 10–15 reps · 3 RIR
- Walking Lunge · per sideThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition.2 sets · 10–20 reps · 3 RIR
Individual quad and side-delt work
straight · 1 round- Leg ExtensionThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition.2 sets · 10–15 reps · 3 RIR
- Dumbbell Lateral RaiseThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition.2 sets · 10–15 reps · 3 RIR
Individual hamstring and rear-delt work
straight · 1 round- Seated Leg CurlThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition.2 sets · 10–15 reps · 3 RIR
- Reverse Pec DeckThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition.2 sets · 10–15 reps · 3 RIR
Individual shoulder pressing
straight · 1 round- Barbell Overhead PressThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition.2 sets · 10–15 reps · 3 RIR
- Arnold PressThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition.2 sets · 10–15 reps · 3 RIR
Individual calf and shoulder detail
straight · 1 round- Standing Calf RaiseThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition.2 sets · 12–20 reps · 3 RIR
- Upright RowThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition.2 sets · 10–15 reps · 3 RIR
Daily conditioning
conditioning · 1 round- Assault Bike IntervalsAlternate 30 seconds firm / 90 seconds easy; keep this submaximal after legs. Keep the first half controlled so output remains repeatable.1 sets · 1320–1500 sec
Thursday — Chest + Triceps Volume
Week 1 · Foundation I · establish repeatable loads. Different pressing angles and controlled isolation create the second push stimulus. Plan 90–120 minutes, complete the work in order, and protect the full Sunday recovery day.
Volume press foundation
straight · 1 round- Decline Dumbbell PressThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition. Add 5 pounds only after every work set reaches the top of the range for two appearances.3 sets · 8–12 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
- Chest Press MachineThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition. Add 5 pounds only after every work set reaches the top of the range for two appearances.2 sets · 8–12 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
Individual chest angle work
straight · 1 round- Incline Dumbbell FlyThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition.2 sets · 10–15 reps · 3 RIR
- Low-to-High Cable FlyThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition.2 sets · 10–15 reps · 3 RIR
Individual chest squeeze work
straight · 1 round- Parallel-Bar DipThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition.2 sets · 10–15 reps · 3 RIR
- Svend PressThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition.2 sets · 10–15 reps · 3 RIR
Individual long-head triceps work
straight · 1 round- Dumbbell Overhead Triceps ExtensionThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition.2 sets · 10–15 reps · 3 RIR
- Triceps Cable Kickback · per sideThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition.2 sets · 10–15 reps · 3 RIR
Individual triceps detail work
straight · 1 round- Triceps PushdownThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition.2 sets · 10–15 reps · 3 RIR
- Skull CrusherThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition.2 sets · 10–15 reps · 3 RIR
Daily conditioning
conditioning · 1 round- Heavy Bag Boxing IntervalsUse 60 seconds crisp combinations / 60 seconds footwork recovery; technique beats impact power. Keep the first half controlled so output remains repeatable.1 sets · 1320–1500 sec
Friday — Back + Biceps Width
Week 1 · Foundation I · establish repeatable loads. Vertical pulling and underhand rows emphasize lat width before a biceps tri-set. Plan 90–120 minutes, complete the work in order, and protect the full Sunday recovery day.
Width foundation
straight · 1 round- Pull-UpThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition. Add 5 pounds only after every work set reaches the top of the range for two appearances. Use assistance or external load so every set lands inside the rep range.3 sets · 5–10 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
- Barbell Bent-Over RowThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition. Add 5 pounds only after every work set reaches the top of the range for two appearances. Use a controlled underhand grip only if wrists and elbows remain comfortable.3 sets · 8–12 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
Individual lat width work
straight · 1 round- Neutral-Grip Lat PulldownThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition.2 sets · 10–15 reps · 3 RIR
- Straight-Arm PulldownThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition.2 sets · 10–15 reps · 3 RIR
Individual back detail work
straight · 1 round- Machine RowThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition. Use a supinated or neutral handle when available.2 sets · 10–15 reps · 3 RIR
- Dumbbell ShrugThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition.2 sets · 12–20 reps · 3 RIR
Individual biceps cable work
straight · 1 round- Preacher CurlThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition.2 sets · 10–15 reps · 3 RIR
- Cable CurlThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition.2 sets · 10–15 reps · 3 RIR
Individual biceps finishing work
straight · 1 round- Zottman CurlThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition.2 sets · 10–15 reps · 3 RIR
- Spider CurlThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition.2 sets · 10–15 reps · 3 RIR
- Rope Hammer CurlThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition.2 sets · 10–15 reps · 3 RIR
Daily conditioning
conditioning · 1 round- Running IntervalsUse 30 seconds fast / 60 seconds walk or easy jog after a three-minute gradual build. Keep the first half controlled so output remains repeatable.1 sets · 1320–1500 sec
Saturday — Legs + Shoulders Volume
Week 1 · Foundation I · establish repeatable loads. Unilateral legs, glutes, calves, and shoulder detailing close the training week. Plan 90–120 minutes, complete the work in order, and protect the full Sunday recovery day.
Volume lower-body foundation
straight · 1 round- Front SquatThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition. Add 5 pounds only after every work set reaches the top of the range for two appearances.3 sets · 8–12 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
- Barbell Hip ThrustThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition. Add 5 pounds only after every work set reaches the top of the range for two appearances.3 sets · 8–12 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
Individual unilateral and hamstring work
straight · 1 round- Bulgarian Split Squat · per sideThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition.2 sets · 10–15 reps · 3 RIR
- Lying Leg CurlThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition.2 sets · 10–15 reps · 3 RIR
Individual quad and side-delt work
straight · 1 round- Single-Leg Leg Extension · per sideThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition.2 sets · 10–15 reps · 3 RIR
- Cable Lateral Raise · per sideThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition.2 sets · 10–15 reps · 3 RIR
Individual calf and rear-delt work
straight · 1 round- Donkey Calf RaiseThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition.2 sets · 12–20 reps · 3 RIR
- Chest-Supported Dumbbell Rear-Delt RaiseThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition.2 sets · 10–15 reps · 3 RIR
Individual shoulder pressing
straight · 1 round- Arnold PressThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition.2 sets · 10–15 reps · 3 RIR
Individual calf and shoulder finish
straight · 1 round- Seated Calf RaiseThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition.2 sets · 15–20 reps · 3 RIR
- Face PullThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition.2 sets · 10–15 reps · 3 RIR
- Plate Front RaiseThis is advanced training: preserve the programmed RIR, stop a set when technique changes, and never turn a missed repetition into a forced repetition.2 sets · 10–15 reps · 3 RIR
Daily conditioning
conditioning · 1 round- Easy RunningUse a conversational Zone 2 jog or brisk incline walk; this is aerobic work, not a seventh lifting test. Keep the first half controlled so output remains repeatable.1 sets · 1320–1500 sec