IRON & VOLUME: 6-Week Strength + Muscle Program

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.