Franco Columbu Pull-Ups

Iron Addict’s Simple Power Based Routine + Convict Conditioning + Kettlebells

Life is really simple, but we insist on making it complicated. ~Confucius

Great saying. The same about training. I can easily rephrase this saying. Training is really simple, but we insist on making it complicated. You may have noticed already that the simpler the program the more it will be effective. In fact, the most effective programs out there are the simplest ones.

Ok, so what’s the point? And why the hell is Franco doing pull-ups in picture on the left? Well, I decided to make an experiment. Read on.

Iron Addict’s Forum

At first I’d like to tell you about Iron Addict’s Forum. It’s totally amazing place. People there are intelligent and always ready to help. There you will find HUGE knowledge base on training, nutrition, restoration etc. People there are aware of almost everything. I’d like to thank them for what they are doing. Community is very strong and friendly at the same time. You can learn A LOT there. If you haven’t registered yet then don’t waste time. URL is http://www.ironaddicts.com/.

Iron Addict’s Simple Power Based Routine

Here’s the original routine by Iron Addict:

“Here is a routine a LARGE percentage of the lifters here could make great gains doing.

Monday
Squat or box squat 2-3 x 5
Glute/Ham Raises or pullthroughs 3 x 10
Bent Row or Chest Supported row 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Wednesday
Bench Press or low board press 3 x 5, or 3 x 3
Incline Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Skull Crushers 3 x 10
Ab work 3 x 10

Friday
Deadlift or rack deadlift 2-3 x 5
Leg press 2 x 10
Chin or lat pull-down 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Monday
Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3
Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Tricep pushdowns 3 x 10
Ab work 3 x 10 Monday

next workout sequence repeat 1st through 4th workouts

Sets are NOT taken to failure, at least 1 rep short, or to the point RIGHT before form starts to break down. If you do not recover well, reduce 1 set from each of the lifts.

Rep cadence is explosive on the positive, controlled on the negative, no need to count cadence.

After warm-ups use the same weight for all sets. If you cannot get all the sets with the same weight, the weight is too heavy.

If you want to substitute something like dumbbell skull crushers for pushdowns, or hammer curls for barbell curls go ahead. DO NOT SUB OUT BIG COMPOUND MOVEMENTS FOR ISOLATION LIFTS. IF YOU CAN SQUAT AND DEADLIFT, DO THEM. THEY ARE THE MOST IMPORTANT LIFTS IN THE ROUTINE.

Rotate the lifts to something else every 4-8 weeks or whenever a lift stalls.

DELOAD BY DOING 1/2 THE SETS, OR 85% OF THE WEIGHT EVERY 4-8 WEEKS (4-5 WEEKS WORKS BEST FOR MOST PEOPLE)”

Original thread: http://www.ironaddicts.com/forums/showthread.php?t=8050

Great routine for great gains. It’s not full-body and it’s no problem. Its greatness in its simplicity. This routine provided measurable gains in strength and muscles for lots of people. I encourage you to try it out.

Ok, And How Can I Mix It with Convict Conditioning and Kettlebells?

Here’s the fun part. Let’s say you would like to try this routine but you don’t have access to commercial gym/don’t have all the necessary equipment/insert your own reason. What to do? There is an answer. Try a mix of kettlebells and Convict Conditioning exercise progressions blended using Iron Addict’s Simple Power Based Routine Principles.

The rules are the same but there are a few differences. Here’s the routine:

Monday

1. One-Arm Chin-Up Practice 1-3 x 1-5

2. Kettlebell Double Front Squat 2-3 x 5

3. Glute/Ham Raises or Kettlebell One Legged Deadlifts or Bridges 3 x 10

4. Kettlebell Bent-Over Row or Horizontal Rows 4 x 6

5. Towel Hammer Curls or Kettlebell Curls 3 x 8

6. Calf Raises 3 x 15

Wednesday

1. CC Prison Push-Up Progression

2. Weighted Push-Up 4 x 8

3. Kettlebell Double Military Press 3 x 8

4. Triceps Push-Ups 3 x 10

5. Ab work 3 x 10

Friday

1. One-Arm Chin-Up Practice 1-3 x 1-5

2. Kettlebell Double Swings or Double Snatches 2-3 x 5

3. Pistols or Step-Ups 2 x 10

4. Chin-Ups or Pull-Ups  4 x 6

5. Towel Hammer Curls or Kettlebell Curls 3 x 8

6. Calf Raises 3 x 15

Monday

1. CC One-Arm Handstand Push-Up Progression

2. Dips 4 x 8

3. Kettlebell Double Floor Press 3 x 8

4. Triceps Push-Ups 3 x 10

5. Ab work 3 x 10

Wednesday

Start over from the first workout.

That’s it. When you are able to hit all the reps with bodyweight exercise start adding weight. As for Convict Conditioning progressions use Paul Wade’s directions.

As you can see this variation of the program is NOT for beginners. You should have some serious training under your belt to approach it. I assume that you have mastered pistols and bridges. Also I use slightly different progression for One-Arm Chin-Up. By One-Arm Chin-Up Practice I mean Finger or Towel Assisted One-Arm Chin-Ups. It’s when you chin with your one hand and assist with fingers of another, or grab a towel with the other hand. Work to pinky finger Assisted One-Arm Chin-Ups or fifth-sixth fist on a towel Assisted Chin-Ups and then start CC One-Arm Chin-Up progression from step 8. You can read this article to learn more about One-Arm Chin-Up.

If you’re new to training and still want to try this routine then use variations that you can handle. I’ve included alternatives.

There you have it. Now all you need to gain muscle and strength is a pair of kettlebells, high bar and a wall. No excuses.

Thanks for reading. Stay tuned for more.

Play rough!

Alex Zinchenko

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12 thoughts on “Iron Addict’s Simple Power Based Routine + Convict Conditioning + Kettlebells

  1. rob

    Just edited the workout slightly what do you think?

    1st workout
    Monday
    Squat
    Glute/Ham Raises
    Bent Row
    Barbell
    Calf Raises 3 x 15

    2nd workout 1 day later
    Wednesday
    Bench Press
    Incline Dumbbell Bench Press 4 x 8
    Military
    Skull Crushers 3 x 10
    Ab work 3 x 10

    3rd workout 1 day later
    Friday
    Deadlift
    front squat
    Chin
    Barbell
    Calf Raises 3 x 15

    4th workout After TWO DAYS OFF
    Monday
    Incline bench press
    Dumbbell Bench Press 4 x 8
    Military
    skull crusher
    Ab work 3 x 10 Monday

    Reply
    1. Alex Zinchenko Post author

      Hey, Rob.

      If by “Barbell” you mean biceps curls then seems reasonable to me. Follow the instructions on intensity pretty close. If you can’t do, for example, 4 x 8 with given weight you need to go lighter.

      – Alex

      Reply
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  3. Reav3n

    Hi! I just found your article, and I was about to get a new routine. I modified the second workout plan a bit, and what do you think if I do it in a week during the break? I would workout every Monday, Tuesday, Thursday and Friday. The other days are rest days or maybe a little running. I’m in a good conditioning I think, and during the holiday I could rest enough.
    And if you have a little time, would you please take a look to my modified workout plan? I’m going to a gym for a month I think, but I’d miss the bodyweigh exercises.
    So here it is! :

    A-Day:
    One-arm chin up practice
    Front squat 3×5
    Bridge or dragon flag 3×10 (I know they are not the same, maybe I could add bridge for a set of 5.)
    Horizontal row/pull up 4×6
    Biceps curls 3×8 (I am not sure, maybe i just skip this move and do the horizontal row AND the pull ups too.)
    Calf raises

    B-Day:
    Push-up progression (one arm push ups with legs spread wide[not that wide])
    Bench Press 3×5
    Weighted push-ups 4×8
    Triceps push-ups 3×10
    Windscreen wipers 3×10 (maybe I will do my best windscreen wipers, then when I am out for the sets, I will make some toes-to-bar ’till 10.)

    So this point I would take a day off, then..

    C-Day:
    One-arm chin up practice
    Deadlift 2-3×5
    One-legged squat practice 3×3
    Back squat 2-3×8 (This one will leave me in sweat, I think.)
    Pull ups 4×6 (I just skip biceps curls, or add two sets of them after pull ups. Maybe that would be the best)
    Calf raises 3×15

    D-Day:
    Handstand-push up progression
    Dips 4×8
    Military press 3×8
    Close push ups 3×10
    Windscreen wipers 3×10

    Then I can take 2 days off to relax, then start it over. During the summer days I will make some sandbags, so I won’t need the gym that much. This progression would work with that tool too? Okay, too much questions. So what do you think about my modified routine? Of course I will try it, but I’m curious. I want to gain more strength and endurance with this program, and a little mass. :)

    – Ákos

    Reply
    1. Alex Zinchenko Post author

      Hey Ákos,

      It all depends on your recovery. The routine seems to be fine. However, if you find yourself underrecovered with this frequency, you’ll need either to eat more, or to use the original scheme of Mon-Wed-Fri-Mon. Or both.

      – Alex

      Reply
      1. Reav3n

        Thank you for the fast reply!
        I think I can handle it, but if I can’t, I’ll make a step back.

        – Ákos

        Reply
  4. arek

    what do you think about such routine as an addition to martial arts training (twice a week)

    wednesday
    1. Towell pull ups 4x max
    2. kettlebell rows 4x 6-10
    3. Pistol squats 4x max
    4. half Bridges with 60lbs sandbag 4×10 + neck bridges (bodyweight) 4×20
    5. Ab circuit (3 times: Ab wheel 1 minute / leg rises 1 minute /side plank 1 minute each side/ 24 kg kettlebell swings 1 min)
    stretching/yoga

    Saturday
    1. Push ups(various types) 4x 20
    2. Weigted push ups (backpack) 5×5
    3. DIPS with additional weight 4x 5-8
    4. various bridges/ neck harness
    5. Sandbag shouldering 4×5
    6. Turkish get up 3×5 each side

    Sunday
    1. towell pull ups 4x max
    2. kettlebell snatch 4×5
    3 handstand pushups 2-3 x 5-10
    4 Kettlebell Clean and press 5×5 OR Sandbag shoulder to shoulder press 5×5
    5. sandbag bear hug squat 4×5-10
    6. various bridges/neck harness
    7. Ab circuit (3 times: Ab wheel 1 minute / leg rises 1 minute /side plank 1 minute each side/ 24 kg kettlebell swings 1 min)
    stretching/yoga

    Reply
    1. Alex Zinchenko Post author

      Arek,

      I think it will be too much volume-wise. I would cut all the sets at least in half. Additionally, doing easier exercises before low-rep strength work is a big no-no.

      – Alex

      Reply
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  6. Arunesh

    Hi Alex,

    Quick question for you. I just started with the SPBR routine 2 weeks back and I think its great but I feel like I am not hitting by back enough. Would you recommend maybe throwing in a couple of additional back workouts with the leg days?

    Thanks,
    Arunesh

    Reply

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