\u26e9\ufe0f\u98a8\u6797\u706b\u5c71\uff01
The Iron Shrine is a low volume/high intensity program designed in JAPAN to streamline efficiency at the gym and MAXIMIZE rest time and muscle growth. Carefully crafted to target every angle of the muscles, the Iron Shrine offers SIX different workouts providing the variation your body needs to build the strong physique you seek! This program can be used whether you want to bulk OR cut!

The body grows during rest, the workout is only the catalyst, so lift heavy, eat well, and sleep plenty! 
Lift at the Iron Shrine and let the muscle kami smile upon you. \u7b4b\u8089\u795e\u306f\u5fa1\u6b66\u904b\u306b\u795d\u798f\u3092

\u26a1\ufe0fSCHEDULE\ud83d\udcc6
This program is designed to be done in order:
-Chest/Back
-Legs
-Rest
-Shoulders/Arms
-Rest
-Optional Rest Day
-Repeat

With the Iron Shrine, you can worn out 4 or 5 days a week, your choice! Ideally, you repeat a muscle group every 5 days.The program also affords you an extra rest day which will have you training the same muscle group every days. Both styles allow you to target a muscle group twice within 7 days. 

While a push, pull, legs split is popular, the fatigue toward the end of a workout tends to get to even the best of us, decreasing the quality of our sets once we finally get to our shoulders and arms. This split is designed to give these areas their own day of focus, with plenty of rest before and after your torso workout so the arms can work at their MAXIMUM capacity.

\u26a1\ufe0fVOLUME/INTENSITY\ud83d\udcaa
The Iron Shrine focuses on lower volume and higher intensity, with moderate to long rest periods between sets. The program promotes final sets to failure and THROUGH failure with use of partial reps to stimulate muscle growth and build your strength! 
Additionally, the use of JABER REPS/SETS (Myoreps variants) are used to stimulate a strong hyoertrophy stimulus when you need it most. 

Get stronger, feel stronger, look stronger with high intensity/low volume! Warm up and go for 3 sets of 6, with enough intensity where 6 reps is your limit!

\u26a1\ufe0fPROGRESSION\ud83d\udcc8
If successful in your 3x6, increase your next working weight incrementally by the slightest margin every time you repeat your routine. Progressive overload happens little by little, building your strength massively over time! Stay healthy, work at your upper limit, and trust the process.

If unsuccessful in your 3x6, perform JABER REPS by cutting the working weight by 50% and performing a set of 20 immediately. Rest for 15 seconds every time you fail until you hit *at least* 20 reps. DO NOT progress your weight or reps until you succeed at your target 3x6. (Record Jaber reps by entering "M" for "Myoreps" on Lyfta).

But why?

As the great Muhammad Ali once said, the reps don\u2019t count until they start to burn. The final reps in a set that you have to fight for are the ones most often skipped, but those are the reps that stimulate the most growth in your muscles! Jaber reps allow you to work the muscles at or near failure consistently, using a safe, manageable weight. Even though you may have failed your 3x6, Jaber reps reward you with the failure stimulus and extra volume you\u2019ll need to overcome the plateau next time! 

The Iron Shrine also promotes working THROUGH failure by performing partial reps beyond failure on certain exercises. Rack up these partial reps and let the muscles know it\u2019s time to grow!

Dumbbell progression is a bit different. It follows a  4,5,6 progression. This means 3x4 your first week, then if you\u2019re successful you try 3x5 and then 3x6. If you succeed at 3x6, increase the weight and decrease the reps to 3x4 once again. Jaber reps still apply if you fail before your target.

\u26a1\\uXTRA\ud83c\udfc6\ud83c\udf96\ufe0f
You may notice a set of face pull raises at the end of every workout. Do these! Form is key, with incredibly light weight. Treat these as 10 sets of 1 if you have to. Face pull raises are critical to rebuilding external rotation in our shoulders, strengthening your rotator cuffs, lower traps, and building your rear deltoids for that 3D BOULDER shoulder look you\u2019ve been looking for. Not to mention strong rotator cuffs contribute heavily to a powerful bench press foundation, among other exercises. Don\u2019t skip these!

You may also notice a lack of abdominal exercises in the program. This is intentional. The abs can be trained like every other muscle, 3x6, high intensity will build them if you want to. But if you\u2019re lifting at your maximum potential for 6 reps each sets, stabilizing properly with your core, you will find your abs will be sore after your workout cycle without needing to give them extra work. REMARKS

\u26a1\ufe0fREMARKS\ud83d\udde3\ufe0f
The Iron Shrine\u2019s exercise selections, including machines, are based upon empirical evidence that this program WORKS. However, if you lack certain equipment at your gym, you can always substitute an exercise temporarily for something similar. Remember, consistency is your key, there is no be-all-end-all to \u201coptimal\u201d workouts. This plan is meant to be a foundation that you can use you build your routine the way YOU like it. 

Any program can be enhanced with proper coaching!If you need a coach, or have any general questions, feel free to reach out to coach Zayd Jaber on Instagram (@jabmasterflash) for a program and workouts that are hand tailored for YOU.

Welcome to The Iron Shrine! We can\u2019t wait to get stronger with you as we ascend to the Pantheon of Gains! \u26e9\ufe0f

The Iron Shrine Basics (Torso/Legs/Arms)

Shoulders/Arms 2

The Iron Shrine Basics (Torso/Legs/Arms)

Shoulders/Arms 2

Cable Y-raise

Cable Unilateral Bicep Curl

Lying Triceps Extension

Standing Cross-over High Reverse Fly

Pronated Cross Body Hammer Curl

Smith Shrug

Cable Supinated Face Pull Raise (with Ropes)

Legs 2

Romanian Deadlift

Sled Hack Squat

Sled Calf Press On Leg Press

Lever Seated Leg Curl

Cable Supinated Face Pull Raise (with Ropes)

Chest/Back 2

Standing Shoulder External Rotation

Lever Incline Chest Press

Bent Over Row

Lever Seated Fly

Lever One Arm Lateral High Row

Cable Supinated Face Pull Raise (with Ropes)

Shoulders/Arms 1

Lever Shoulder Press

Biceps Curl

Cable Rope High Pulley Overhead Tricep Extension

Dumbbell Incline One Arm Lateral Raise

Dumbbell One Arm Hammer Preacher Curl

Cable Standing One Arm Tricep Pushdown

Lever Seated Reverse Fly

Cable Supinated Face Pull Raise (with Ropes)

Legs 1

Full Squat

Hip Thrust

Lever Leg Extension

Lever Standing Calf Raise

Cable Supinated Face Pull Raise (with Ropes)

Chest/Back 1

Standing Shoulder External Rotation

Lever Lying Chest Press

Close-Grip Front Lat Pulldown

Lever Incline Fly (male)

Cable Straight Arm Pulldown (VERSION 2)

Cable Supinated Face Pull Raise (with Ropes)

Workouts in program

Shoulders/Arms 2

Legs 2

Chest/Back 2

Shoulders/Arms 1

Legs 1

Chest/Back 1