{"product_id":"iron-volume-6-week-strength-muscle-program","title":"IRON \u0026 VOLUME: 6-Week Strength + Muscle Program","description":"\u003ch2\u003eBuild strength. Put in the volume. Make it fit your life.\u003c\/h2\u003e\u003cp\u003eYou want to get stronger and build muscle. You also have a life that does not always leave an hour to train. IRON \u0026amp; VOLUME gives you a clear plan for both kinds of days.\u003c\/p\u003e\u003cp\u003eCreated 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.\u003c\/p\u003e\u003ch3\u003eOne program. Two ways to show up.\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFull 60:\u003c\/strong\u003e A 60-minute appointment with warm-up, main lift, muscle-building pairs, accessories, and a finish.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBusy 20:\u003c\/strong\u003e A separate 20-minute option for every day, including preparation and rest. Keep the priority work and leave the rest.\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eWhat is inside\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eSix weeks and 30 training sessions, each with Full and Busy options.\u003c\/li\u003e\n\u003cli\u003eFour main lifting days plus an optional Saturday volume day.\u003c\/li\u003e\n\u003cli\u003eSquat, bench press, conventional deadlift, and strict press progression.\u003c\/li\u003e\n\u003cli\u003eA planned lighter fourth week and controlled strength work in weeks five and six.\u003c\/li\u003e\n\u003cli\u003eExercises listed in order with sets, reps, rest, coaching, and substitutions.\u003c\/li\u003e\n\u003cli\u003eA 98-page PDF with printable training logs and clickable week navigation.\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eYour week\u003c\/h3\u003e\u003cp\u003eMonday: Squat + Legs\u003cbr\u003eTuesday: Bench + Back\u003cbr\u003eWednesday: Deadlift + Posterior Chain\u003cbr\u003eThursday: Recovery\u003cbr\u003eFriday: Press + Shoulders\u003cbr\u003eSaturday: Optional Volume\u003cbr\u003eSunday: Recovery\u003c\/p\u003e\u003ch3\u003eWhat you need\u003c\/h3\u003e\u003cp\u003eA 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.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003e$29 one-time purchase.\u003c\/strong\u003e Digital PDF ebook. No physical item or recurring charge. A ZEUS app subscription is not required and is not included with this purchase.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eAlready a ZEUS Unlimited member?\u003c\/strong\u003e This ebook is included in your app resources. You do not need to buy it again.\u003c\/p\u003e\u003cp\u003eThe Busy option is a smaller training dose, not a promise of identical results. Choose the version that fits today. Not perfect. Never Zero.\u003c\/p\u003e\u003cstyle\u003e.zeus-buy-help{margin:32px 0;padding:24px;background:#f6f6f0;color:#17191c;border-radius:8px;line-height:1.6}.zeus-buy-help h2{font-size:26px;margin:0 0 16px}.zeus-buy-help h3{font-size:20px}.zeus-buy-help details{border-top:1px solid #ccc;padding:16px 0}.zeus-buy-help summary{font-weight:700;cursor:pointer}.zeus-buy-help pre{white-space:pre-wrap;overflow-wrap:anywhere;font:inherit;font-size:15px;background:white;color:#17191c;padding:18px;border-radius:5px}.zeus-buy-help table{width:100%;border-collapse:collapse;font-size:14px}.zeus-buy-help th,.zeus-buy-help td{padding:12px;text-align:left;border-bottom:1px solid #ccc}.zeus-buy-help .scroll{overflow-x:auto}.zeus-buy-help blockquote{margin:16px 0;padding-left:18px;border-left:3px solid #b4be38;font-style:normal}.zeus-buy-help .small{font-size:12px}\u003c\/style\u003e\u003csection class=\"zeus-buy-help\" id=\"zeus-look-inside\"\u003e\u003ch2\u003eLook inside Iron \u0026amp; Volume\u003c\/h2\u003e\n\u003cp\u003eRead an actual Week 1 session from the ebook. Compare the full session with its separate busy-day option. Choose one version for the day.\u003c\/p\u003e\n\u003cdetails\u003e\u003csummary\u003eYour weekly schedule\u003c\/summary\u003e\u003cpre\u003eMonday: Squat + Legs\nTuesday: Bench + Back\nWednesday: Deadlift + Posterior Chain\nThursday: Recovery\nFriday: Press + Shoulders\nSaturday: Optional Volume\nSunday: Recovery\u003c\/pre\u003e\u003c\/details\u003e\u003cdetails\u003e\u003csummary\u003eSee the full workout\u003c\/summary\u003e\u003cpre\u003eZEUS METHOD \/ IRON \u0026amp; VOLUME\nNICK URANKAR \/ NEVER ZERO 7\nWEEK 1 \/ MONDAY \/ FULL \/ 1 OF 2\nSquat + Legs\n60-minute appointment. Continue onto the next page for Parts C and D.\nWarm-up | 0:00-10:00\n2 minutes easy bike or walk\n8 bodyweight squats\n6 reverse lunges per leg\n8 glute bridges\nThen complete 2-4 progressively heavier warm-up sets of the main lift.\nA. IRON | 10:00-30:00\nBack squat: 4 sets x 7 reps. Rest 2-3 minutes between sets.\nBuild gradually across the prescribed sets. Finish with 3 good reps in reserve. Log every\nset; this is your baseline.\nCoaching: Brace before each rep, use a repeatable depth and keep the whole foot\nplanted. On lunges, take a controlled step back; on goblet squats, keep ribs stacked over\nhips.\nScore: every work-set load and reps; final set at 3 RIR.\nB. VOLUME | 30:00-44:00\n3 rounds\n1. DB reverse lunge - 5 reps per leg\n2. Goblet squat - 10 reps\nRest 60-90 seconds after each pair. Leave about 2 reps in reserve; use the weekly\naccessory progression above.\nScore: completed rounds and load\/reps for each movement. Stop at the block cap even if\nrounds remain.\n\nZEUS METHOD \/ IRON \u0026amp; VOLUME\nNICK URANKAR \/ NEVER ZERO 8\nWEEK 1 \/ MONDAY \/ FULL \/ 2 OF 2\nSquat + Legs\nContinue your Full session. The Busy alternative is on the next page.\nC. ACCESSORIES | 44:00-54:00\n3 rounds\n1. Leg curl - 12 reps\n2. Standing calf raise - 12 reps\nRest 45-60 seconds after each pair. Control the leg curl both ways. Pause briefly at the\ntop of calf raises without bouncing.\nScore: load\/reps or hold time. Stop at the block cap.\nD. FINISH | 54:00-60:00\n1. Controlled dead bugs - 30 seconds\n2. Forearm plank - 30 seconds\nRepeat this sequence 6 times.\nRest within each interval as needed. Stop before your lower back arches. Log variation\nand time, not a max-effort score.\nMOVEMENT OPTIONS\nBack squat \/ use goblet squat or leg press\nReverse lunge \/ use supported split squat\nLeg curl \/ use band leg curl or sliding hamstring curl\nCalf raise \/ use bodyweight calf raise\nLOG YOUR FULL SESSION\nA: loads \/ reps \/ final RIR __________________________________\nB: rounds \/ loads \/ reps ____________________________________\nC: rounds \/ loads \/ reps or holds _____________________________\nD: variation \/ duration _____________________________________\u003c\/pre\u003e\u003c\/details\u003e\u003cdetails\u003e\u003csummary\u003eSee the 20-minute workout\u003c\/summary\u003e\u003cpre\u003eZEUS METHOD \/ IRON \u0026amp; VOLUME\nNICK URANKAR \/ NEVER ZERO 9\nWEEK 1 \/ MONDAY \/ BUSY \/ 20 MINUTES\nSquat + Legs\nThis replaces the Full session. Warm-up, rest, and transitions are included.\n0:00-6:00 \/ WARM UP\n1-2 minutes easy bike or walk\n8 bodyweight squats\n6 reverse lunges per leg\n8 glute bridges\nThen 2-3 progressively heavier main-lift warm-up sets. Extend preparation if needed; shorten the\nwork that follows.\n6:00-15:00 \/ MAIN WORK\nBack squat, 3 x 7.\nStart at minutes 6, 9 and 12. Build to 3 RIR from your last successful Busy load; use the\nweek's rep target, not an automatic Full-session top weight.\n15:00-20:00 \/ ACCESSORIES\nOne or two quality rounds\n1. DB reverse lunge: 5 per leg\n2. Dead bug: 5 per side\nRest 30-45 seconds after each pair. Leave 2 reps in reserve. Stop at 20:00.\nUse the coaching and substitutions on the Full pages. Log this version separately. If you need\nlonger rest or warm-up, complete less work.\nLOG YOUR BUSY SESSION\nLoads \/ reps \/ RIR __________________________________________\nAccessory rounds \/ notes ___________________________________\u003c\/pre\u003e\u003c\/details\u003e\u003cp class=\"small\"\u003eText 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.\u003c\/p\u003e\u003c\/section\u003e\u003csection class=\"zeus-buy-help\"\u003e\u003ch2\u003eWhat ZEUS members say\u003c\/h2\u003e\n\u003cblockquote\u003e“With 4 kids. A full time job. Nothing has felt more consistent in my life than my fitness.”\u003cbr\u003e\u003cstrong\u003eTyler Krueger · ZEUS member\u003c\/strong\u003e\n\u003c\/blockquote\u003e\n\u003cp class=\"small\"\u003eFeedback about the ZEUS training experience, not a review of this individual ebook. Individual experiences vary.\u003c\/p\u003e\u003c\/section\u003e\u003csection class=\"zeus-buy-help\" id=\"zeus-program-comparison\"\u003e\u003ch2\u003eWhich one fits your life?\u003c\/h2\u003e\n\u003cdiv class=\"scroll\"\u003e\u003ctable\u003e\n\u003cthead\u003e\u003ctr\u003e\n\u003cth scope=\"col\"\u003eYour starting point\u003c\/th\u003e\n\u003cth scope=\"col\"\u003eChoose\u003c\/th\u003e\n\u003cth scope=\"col\"\u003eHow you get it\u003c\/th\u003e\n\u003c\/tr\u003e\u003c\/thead\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003ctd\u003eDumbbell strength, muscle and conditioning\u003c\/td\u003e\n\u003ctd\u003e\u003ca href=\"\/pages\/swole-8-week-program\"\u003eSWOLE\u003c\/a\u003e\u003c\/td\u003e\n\u003ctd\u003e8-week PDF · $19 once\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eBarbell strength and bodybuilding\u003c\/td\u003e\n\u003ctd\u003e\u003ca href=\"\/products\/iron-volume-6-week-strength-muscle-program\"\u003eIron \u0026amp; Volume\u003c\/a\u003e\u003c\/td\u003e\n\u003ctd\u003e6-week PDF · $29 once\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eA library of workouts to choose from\u003c\/td\u003e\n\u003ctd\u003e\u003ca href=\"\/products\/600-zeus-method-workouts\"\u003eZEUS Fitness Vault\u003c\/a\u003e\u003c\/td\u003e\n\u003ctd\u003e600+ workouts · $27 once\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eOngoing programming across multiple tracks\u003c\/td\u003e\n\u003ctd\u003e\u003ca href=\"https:\/\/train.zeusmethod.com\/groups\/9208\/join\/\"\u003eZEUS Unlimited\u003c\/a\u003e\u003c\/td\u003e\n\u003ctd\u003e7-day trial, then $25\/month\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eTry sample workouts before deciding\u003c\/td\u003e\n\u003ctd\u003e\u003ca href=\"\/pages\/free-zeus-training-guide\"\u003eFree Training Guide\u003c\/a\u003e\u003c\/td\u003e\n\u003ctd\u003eFree PDF by email\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\u003c\/div\u003e\n\u003cp class=\"small\"\u003eEbook 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.\u003c\/p\u003e\u003c\/section\u003e","brand":"Zeus Method","offers":[{"title":"Default Title","offer_id":54491998486841,"sku":"ZEUS-IRON-VOLUME-6WK-PDF","price":29.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0735\/7713\/6441\/files\/iron-and-volume-6-week.png?v=1789659792","url":"https:\/\/zeusmethod.com\/products\/iron-volume-6-week-strength-muscle-program","provider":"Zeus Method","version":"1.0","type":"link"}