Zeus Method
IRON & VOLUME: 6-Week Strength + Muscle Program
IRON & VOLUME: 6-Week Strength + Muscle Program
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Build strength. Put in the volume. Make it fit your life.
You want to get stronger and build muscle. You also have a life that does not always leave an hour to train. IRON & VOLUME gives you a clear plan for both kinds of days.
Created by Nick Urankar, this six-week program combines focused barbell lifting with bodybuilding work. Follow the full session when you have the time. Use the 20-minute option when your day gets squeezed. Keep moving forward.
One program. Two ways to show up.
- Full 60: A 60-minute appointment with warm-up, main lift, muscle-building pairs, accessories, and a finish.
- Busy 20: A separate 20-minute option for every day, including preparation and rest. Keep the priority work and leave the rest.
What is inside
- Six weeks and 30 training sessions, each with Full and Busy options.
- Four main lifting days plus an optional Saturday volume day.
- Squat, bench press, conventional deadlift, and strict press progression.
- A planned lighter fourth week and controlled strength work in weeks five and six.
- Exercises listed in order with sets, reps, rest, coaching, and substitutions.
- A 98-page PDF with printable training logs and clickable week navigation.
Your week
Monday: Squat + Legs
Tuesday: Bench + Back
Wednesday: Deadlift + Posterior Chain
Thursday: Recovery
Friday: Press + Shoulders
Saturday: Optional Volume
Sunday: Recovery
What you need
A barbell, plates, rack, bench, dumbbells, and cables or bands. The program includes substitutions for common equipment limitations. Best suited to people familiar with the main lifts.
$29 one-time purchase. Digital PDF ebook. No physical item or recurring charge. A ZEUS app subscription is not required and is not included with this purchase.
Already a ZEUS Unlimited member? This ebook is included in your app resources. You do not need to buy it again.
The Busy option is a smaller training dose, not a promise of identical results. Choose the version that fits today. Not perfect. Never Zero.
Look inside Iron & Volume
Read an actual Week 1 session from the ebook. Compare the full session with its separate busy-day option. Choose one version for the day.
Your weekly schedule
Monday: Squat + Legs Tuesday: Bench + Back Wednesday: Deadlift + Posterior Chain Thursday: Recovery Friday: Press + Shoulders Saturday: Optional Volume Sunday: Recovery
See the full workout
ZEUS METHOD / IRON & VOLUME NICK URANKAR / NEVER ZERO 7 WEEK 1 / MONDAY / FULL / 1 OF 2 Squat + Legs 60-minute appointment. Continue onto the next page for Parts C and D. Warm-up | 0:00-10:00 2 minutes easy bike or walk 8 bodyweight squats 6 reverse lunges per leg 8 glute bridges Then complete 2-4 progressively heavier warm-up sets of the main lift. A. IRON | 10:00-30:00 Back squat: 4 sets x 7 reps. Rest 2-3 minutes between sets. Build gradually across the prescribed sets. Finish with 3 good reps in reserve. Log every set; this is your baseline. Coaching: Brace before each rep, use a repeatable depth and keep the whole foot planted. On lunges, take a controlled step back; on goblet squats, keep ribs stacked over hips. Score: every work-set load and reps; final set at 3 RIR. B. VOLUME | 30:00-44:00 3 rounds 1. DB reverse lunge - 5 reps per leg 2. Goblet squat - 10 reps Rest 60-90 seconds after each pair. Leave about 2 reps in reserve; use the weekly accessory progression above. Score: completed rounds and load/reps for each movement. Stop at the block cap even if rounds remain. ZEUS METHOD / IRON & VOLUME NICK URANKAR / NEVER ZERO 8 WEEK 1 / MONDAY / FULL / 2 OF 2 Squat + Legs Continue your Full session. The Busy alternative is on the next page. C. ACCESSORIES | 44:00-54:00 3 rounds 1. Leg curl - 12 reps 2. Standing calf raise - 12 reps 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. D. FINISH | 54:00-60:00 1. Controlled dead bugs - 30 seconds 2. Forearm plank - 30 seconds Repeat this sequence 6 times. Rest within each interval as needed. Stop before your lower back arches. Log variation and time, not a max-effort score. MOVEMENT OPTIONS Back squat / use goblet squat or leg press Reverse lunge / use supported split squat Leg curl / use band leg curl or sliding hamstring curl Calf raise / use bodyweight calf raise LOG YOUR FULL SESSION A: loads / reps / final RIR __________________________________ B: rounds / loads / reps ____________________________________ C: rounds / loads / reps or holds _____________________________ D: variation / duration _____________________________________
See the 20-minute workout
ZEUS METHOD / IRON & VOLUME NICK URANKAR / NEVER ZERO 9 WEEK 1 / MONDAY / BUSY / 20 MINUTES Squat + Legs This replaces the Full session. Warm-up, rest, and transitions are included. 0:00-6:00 / WARM UP 1-2 minutes easy bike or walk 8 bodyweight squats 6 reverse lunges per leg 8 glute bridges Then 2-3 progressively heavier main-lift warm-up sets. Extend preparation if needed; shorten the work that follows. 6:00-15:00 / MAIN WORK 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 / ACCESSORIES One or two quality rounds 1. DB reverse lunge: 5 per leg 2. Dead bug: 5 per side Rest 30-45 seconds after each pair. Leave 2 reps in reserve. Stop at 20:00. Use the coaching and substitutions on the Full pages. Log this version separately. If you need longer rest or warm-up, complete less work. LOG YOUR BUSY SESSION Loads / reps / RIR __________________________________________ Accessory rounds / notes ___________________________________
Text previews from the ebook, reformatted for this page. The shorter option is less training volume. Warm up appropriately and use the coaching and substitutions provided.
What ZEUS members say
“With 4 kids. A full time job. Nothing has felt more consistent in my life than my fitness.”
Tyler Krueger · ZEUS member
Feedback about the ZEUS training experience, not a review of this individual ebook. Individual experiences vary.
Which one fits your life?
| Your starting point | Choose | How you get it |
|---|---|---|
| Dumbbell strength, muscle and conditioning | SWOLE | 8-week PDF · $19 once |
| Barbell strength and bodybuilding | Iron & Volume | 6-week PDF · $29 once |
| A library of workouts to choose from | ZEUS Fitness Vault | 600+ workouts · $27 once |
| Ongoing programming across multiple tracks | ZEUS Unlimited | 7-day trial, then $25/month |
| Try sample workouts before deciding | Free Training Guide | Free PDF by email |
Ebook purchases are separate from the app subscription. Already a member? Check your app resources before buying. Choose the equipment and time commitment that fit you.
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