The Iron Chorus - Chapter 2. Program Goals and The Master Template

Program Goals:

With any program you need to understand what you hope to get out of it. Lining up your goals before starting will ensure that you get the best possible results.


The Goals of this program are...

  1. To Learn a wide variety of exercises.

  2. To Progress and Improve in all aspects of fitness (strength, cardiovascular conditioning, a more favorable body composition, etc.)

  3. To Train Movement Patterns NOT Body Parts.


What this Program Is NOT...

  1. This program is NOT a “5 easy steps to the perfect body you’ve always wanted!!!”

  2. This program is NOT a specialty program or an advanced program. The longer you train and the more experience you acquire the more specificity you will require. This program is for those relatively new or those who feel clueless about training.

  3. This program is NOT an excuse to eat whatever you’d like. And although this is NOT a nutrition guide, a sound program is best coupled with a supportive diet. If you’d like to learn more about a diet that will help you with your goals, I suggest you read The Opera Bro Guide to Flexible Dieting.


Weekly Guidelines:

For the very basic beginner, training between 2 - 3 times per week is more than enough time in the gym. I do not recommend training more than 4-5 times per week. You need rest to recover and progress! Less is more!


An Example Week of Training:


Mon:              Tues:               Wed:                Thurs:           Fri:                  Sat:        Sun:

Training      20 mins    Training        15 mins      Rest        Training    Rest

Session 1    of Cardio    Session 2    of Cardio    Day        Session 3    Day


The MASTER Template:


Warm Up: *Approximately 5 Minutes*


Exercise                        Sets x Reps

Push: (_______________)            2 - 4 x 5 - 12

Pull: (_______________)            2 - 4 x 5 - 12

Squat: (_______________)            2 - 4 x 5 - 12

Hip Hinge: (_______________)        2 - 4 x 5 - 12


(Optional) 2-3 Accessory Lifts:

  1. (_______________)            1 - 3 x 8 - 12

  2. (_______________)            1 - 3 x 8 - 12

  3. (_______________)            1 - 3 x 8 - 12


3 rounds of HIIT Cardio:            Rounds x Time (in secs)

  1. (_______________)            1 - 3 x 30 - 60

  2. (_______________)            1 - 3 x 30 - 60

  3. (_______________)            1 - 3 x 30 - 60


(Optional) Steady State Cardio: *Approximately 15-30 Minutes*


Now that you have the template, all you have to do is fill in the Blanks!


Push:                                  Pull:

Machine Chest Press                One Arm Row

Dumbbell Bench Press            Bent Over Row

Dumbbell Shoulder Press            Lat Pulldown

Incline Dumbbell Bench Press        Machine Row

Bench Dips                    Reverse Grip Lat Pulldown

Barbell Bench Press                Australian Pull-Ups

Barbell Overhead Press            Pendlay Row

Bar Dips                    Pull-Ups



Squat:                    Hip Hinge:

Goblet Squat                    Sumo Dumbbell/Kettlebell Deadlift

Lunges                    Kettlebell/Dumbbell Swing

Bulgarian Split Squat                Stiff Legged Dumbbell Deadlift

Leg Press                    Stiff Legged Barbell Deadlift

Barbell Squat                    Dumbbell Deadlift

Step Ups                    Barbell Deadlift


HIIT Cardio:

Jumping Jacks    Push Up Position Planks    Alternating Shoulder Touch Planks

Mountain Climbers    Reverse Crunches        Crucifix Push Ups

Split Jump Lunges    Bicycle Crunches        Walk Outs

Planks            Burpees            V Crunches

Side Planks        6 Inches            Thrusters

Russian Twists    Jumping Goblet Squats    Wall Sits


“The Optionals”

Accessory Lifts:

You should pick the lifts that compliment the muscle groups that you would like to see improvement in, whether it be strength or size. Many guys will want to see improvement in their chest, shoulders and arms, ladies may prefer spending that time developing their legs, glutes and abs. Luckily ALL muscle groups are being utilized during the primary movers (Push, Pull, Squat, Hip Hinge) so no stone is left unturned! The accessory lifts are icing on the cake and therefore optional!

This list is by no means comprehensive, merely suggestions. If you find a particular lift that you enjoy on an internet article or YouTube video, feel free to incorporate it into your training!


Chest:            Shoulders:        Bicep:            Tricep:   

Push Ups        Lateral Flys        Cable Curl        Cable Push-Down

Dumbbell Flys        Front Raises        Hammer Curl        Reverse Grip Push-Down

Cable Flys        Rear Delt Flys        Preacher Curl        Skull Crushers

Pec Deck        Face Pulls        Reverse Grip Curl    Close Grip Push Ups


Back:                       Legs:                    Abs/Core:                  Glutes:

Cable Lat Pull-Over    Leg Extension        Cable Crunch        Dumbbell Glute Thrust

DB Lat Pull-Over    Leg Curl        Ab Roll Outs        Glute Bridge

Upright Row        Pistol Squats        Hanging Leg Raises    Cable Pull Throughs

Back Raises        Calf Raises        Oblique Crunches    Hip Abductors

Get Your Own Copy Here


Until Next Time,

Lift Big, Sing Big, and Look Great Doing It.

The Opera Bro

Posted on January 14, 2017 and filed under Books, Tutorials.