IRON INTELLIGENCE

I tried Evan Centopani’s Iron Intelligence program, available on www.bodybuilding.com. It was my first attempt at a nutrition and workout regimen dedicated to putting on muscle mass. If I were to do it again, I would put much more effort into prepping my meals ahead of time. At the beginning, I would either run out of food or run out of time.

I loved the workouts because they start off very simple and only 3 times per week. By the end, you train 5 days a week with much more variety. I didn’t complete the last 2 weeks of training due to a new work schedule, but if you want to go the full 12 weeks, the workouts are exactly the same as weeks 9 and 10.

From BodyBuilding.com: 

The best method for building muscle? There’s more than one way to make good things happen. Based on 20 years in the iron game, here’s how Evan Centopani works out for muscle mass and strength. You’ll use a 12-week schedule that is split into three parts.

Your trainer: IFBB Pro Evan Centopani

The first leg is designed to help you build strength. When people ask whether reps or heavy weight is more important, my answer is both; do heavy weight for higher reps. The more strength you can build, the more weight you can carry into a higher rep range and build new muscle.

Squatting 405lb for four reps won’t help you build a load of mass. However, squat 405lb for 15-20 and your legs will take on new dimensions. That’s goal of the second portion of the schedule: maximum weight for higher reps. This part will have you gaining some noticeable size.

The final leg of the routine is designed to help you bring out condition while continuing to gain. For condition, you need to train like a demon. People rely too heavily on diet and cardio for conditioning and forget that hard and heavy training is the single most effective tool we have when it comes to getting in shape.

Get some and then get some more, leaving you to finish stronger and more muscular. That is, if you have the guts to hit the wall and then bust straight through it.

WEEK 1

WEEK 1 DAY 1

LEGS

1) BARBELL SQUAT

  • 2 Warmup sets of 15,20 reps
  • 4 x 6-8 reps

2) LEG PRESS

  • 2 Warmup sets of 15, 20 reps
  • 4 x 8-10 reps

3) ROMANIAN DEADLIFT

  • 2 Warmup sets of 8-10 reps
  • 3 x 6-8 reps

4) GLUTE-HAM RAISE

  • 3 x 8-10 reps

WEEK 1 DAY 2

CHEST

1) BENCH PRESS

  • 2 Warmup sets of 15,20 reps
  • 5 x 6-8 reps

2) INCLINE DUMBBELL CHEST PRESS

  • 3 x 10 reps

WEEK 1 DAY 3

BACK

1) BENT-OVER ROW

  • 2 Warmup sets of 15,20 reps
  • 5 x 6-8 reps

2) DEADLIFT

  • 2 Warmup sets of 15,20 reps
  • 5 x 6-8 reps

WEEK 2

WEEK 2 DAY 1

LEGS

1) BARBELL SQUAT

  • 2 Warmup sets of 15, 20 reps
  • 4 x 6-8 reps

2) LEG PRESS

  • 2 Warmup sets of 15,20 reps
  • 4 x 6-8 reps

3) ROMANIAN DEADLIFT

  • 5 x 10 reps

4) GLUTE-HAM RAISE

  • 3 x 10 reps

WEEK 2 DAY 2

CHEST

1) BENCH PRESS

  • 2 Warmup sets of 15,20 reps
  • 5 x 6-8 reps

2) INCLINE DUMBBELL PRESS

  • 3 x 10 reps

WEEK 2 DAY 3

BACK

1) BENT-OVER BARBELL ROW

  • 2 Warmup sets of 15,20 reps
  • 5 x 6-8 reps

2) DEADLIFT

  • 2 Warmup sets of 15,20 reps
  • 5 x 6-8 reps

WEEK 3

WEEK 3 DAY 1

LEGS

1) BARBELL SQUAT

  • 2 Warmup sets of 15,20 reps
  • 4 x 6-8 reps

2) LEG PRESS

  • 2 Warmup sets of 15,20 reps
  • 4×6-8 reps

3) ROMANIAN DEADLIFT

  • 5×10 reps

4) GLUTE-HAM RAISE

  • 3×10 reps

WEEK 3 DAY 2

CHEST

1) BENCH PRESS

  • 2 Warmup sets of 15,20 reps
  • 5×6-8 reps

2) INCLINE DUMBBELL PRESS

  • 3×10 reps

WEEK 3 DAY 3

BACK

1) BENT-OVER BARBELL ROW

  • 2 Warmup sets of 15,20 reps
  • 5 x 6-8 reps

2) DEADLIFT

  • 2 Warmup sets of 15,20 reps
  • 5 x 6-8 reps

WEEK 4

WEEK 4 DAY 1

LEGS

1) BARBELL SQUAT

  • 2 Warmup sets of 15,20 reps
  • 4×6-8 reps

2) LEG PRESS

  • 2 Warmup sets of 15,20 reps
  • 4 x 6-8 reps

3) ROMANIAN DEADLIFTS

  • 2 Warmup sets of 15,20 reps
  • 3 x 10 reps

4) GLUTE-HAM RAISE

  • 3 x 10 reps

WEEK 4 DAY 2

CHEST

1) BENCH PRESS

  • 2 Warmup sets of 15,20 reps
  • 5×6-8 reps

2) INCLINE DUMBBELL PRESS

  • 3×10 reps

WEEK 4 DAY 3

BACK

1) BENT-OVER BARBELL ROW

  • 2 Warmup sets of 15,20 reps
  • 5 x 6-8 reps

2) DEADLIFT

  • 2 Warmup sets of 15,20 reps
  • 5 x 6-8 reps

WEEK 5

WEEK 5 DAY 1

LEGS

1) BACK SQUAT

  • 2 Warmup sets of 15, 20 reps
  • 3 x 12-15 reps

2) LEG PRESS

  • 2 Warm-up sets of 10 reps
  • 3 x 15-20 reps

3) HACK SQUAT (ON SMITH MACHINE)

  • 1 Warmup set o 10 reps
  • 3 x 10-12 reps

4) SEATED HAMSTRING CURL

  • 3 x 15-20 reps

5) GLUTE-HAM RAISE

  • 3 x 15-20 reps

6) DEADLIFT

  • 1 warmup set of 10 reps
  • 2 x 15-20 reps

WEEK 5 DAY 2

BACK & BICEPS

1) BENT-OVER BARBELL ROW

  • 2 Warmup sets of 15,20 reps
  • 3 x 10-12

2) PULL-UPS

  • 3 x 8-12 reps

3) DEADLIFT

  • 2 Warmup sets of 15,20 reps
  • 3 x 8-12 reps

4) DUMBBELL PREACHER CURLS

  • 1 Warmup sets of 20 reps
  • 4 x 8-12 reps

5) STANDING BARBELL CURLS

  • 4 x 8-12 reps

WEEK 5 DAY 3

CHEST & TRICEPS

1) BARBELL CHEST PRESS

  • 2 Warmup sets of 8-10 reps
  • 4 x 10-12 reps

2) INCLINE DUMBBELL PRESS

  • 4 x 10-12 reps

3) FLAT DUMBBELL FLY

  • 1 Warmup set of 15 reps
  • 4 x 10-12 reps

4) TRICEP ROPE EXTENSIONS

  • 1 Warmup set of 20 reps
  • 4 x 12-15 reps

5) BODYWEIGHT DIP

  • 4 x max reps

WEEK 5 DAY 4

SHOULDERS & ABS

1) BARBELL SHOULDER PRESS

  • 2 Warmup sets of 15,20 reps
  • 4 x 8-10 reps

2) DUMBBELL LATERAL RAISES

  • 4 x 8-10 reps

3) BENT-OVER DUMBBELL LATERAL RAISES

  • 4 x 8-10

4) HANGIN LEG RAISE

  • 3 x max reps

5) LYING LEG RAISE

  • 3 x max reps

6) AB WHEEL

  • 3 x max reps

WEEK 6

WEEK 6 DAY 1

LEGS

1) BARBELL SQUAT

  • 2 Warmup sets of 15,20 reps
  • 3 x 12-15 reps

2) LEG PRESS

  • 2 Warmup sets of 15-20 reps
  • 3 x 15-20 reps

3) HACK SQUAT (ON SMITH MACHINE)

  • 1 Warmup set of 10 reps
  • 3 x 10-12 reps

4) SEATED HAMSTING CURL

  • 3 x 15-20 reps

5) GLUTE-HAM RAISE

  • 3 x 10-15 reps

6) DEADLIFT

  • 1 Warmup set of 10 reps
  • 2 x 15-20 reps

WEEK 6 DAY 2

BACK & BICEPS

1) BARBELL BENT-OVER ROW

  • 2 Warmup sets of 15,20 reps
  • 3 x 10-12 reps

2) PULL-UPS

  • 3 x 8-12 reps

3) DEADLIFT

  • 2 warmup sets of 15-20 reps
  • 3 x 10-12 reps

4) DUMBBELL PREACHER CURLS

  • 1 Warmup set of 20 reps
  • 4 x 10-12 reps

5) STANDING BARBELL CURL

  • 4 x 10-12 reps

WEEK 6 DAY 3

CHEST & TRICEPS

1) BARBELL BENCH PRESS

  • 2 Warmup sets of 8-10 reps
  • 4 x 10-12 reps

2) INCLINE DUMBBELL PRESS

  • 4 x 10-12 reps

3) FLAT DUMBBELL FLY

  • 1 Warmup set of 15 reps
  • 4 x 10-12 reps

4) TRICEP ROPE EXTENSION

  • 1 Warmup set of 20 reps
  • 4 x 12-15 reps

5) BODYWEIGHT DIP

  • 4 x max reps

WEEK 6 DAY 4

SHOULDERS & ABS

1) SHOULDER PRESS

  • 2 Warmup sets of 15,20 reps
  • 4 x 8-10 reps

2) LATERAL RAISES 

  • 4 x 8-10 reps

3) BENT-OVER DUMBBELL RAISES

  • 4 x 8-10 reps

4) HANGING LEG RAISE

  • 3 x max reps

5) AB WHEEL

  • 3 x max reps

WEEK 7

WEEK 7 DAY 1

LEGS

1) BARBELL SQUAT

  • 2 Warmup sets of 15,20 reps
  • 3 x 12-15 reps

2) LEG PRESS

  • 2 Warmup sets of 15,20 reps
  • 3 x 15-20 reps

3) HACKSQUAT

  • 1 Warmup set of 10 reps
  • 3 x 10-12 reps

4) LEG CURL

  • 3 x 15-20 reps

5) GLUTE-HAM RAISE

  • 3 x 10-15 reps

6) DEADLIFT

  • 1 Warmup set of 10 reps
  • 2 x 10-15 reps

[The video for WEEK 7 DAY 1 unfortunately became corrupt. The workout is identical to WEEK 8 DAY 1, which is the video included here.]

WEEK 7 DAY 2

BACK & BICEPS

1) BENT-OVER ROW

  • 2 Warmup sets of 15-20 reps
  • 3 x 10-12 reps

2) PULL-UPS

  • 3 x 12 reps

3) DEADLIFT

  • 2 Warmup sets of 8-10 reps
  • 3 x 10-12 reps

4) ONE-ARM DUMBBELL CURL

  • 1 Warmup set of 20 reps
  • 4 x 8-12 reps

5) BARBELL CURL

  • 4 x 8-12 reps

WEEK 7 DAY 3

CHEST & TRICEPS

1) BENCH PRESS

  • 2 Warmup sets of 8-10 reps
  • 4 x 10-12 reps

2) INCLINE DUMBBELL PRESS

  • 4 x 10-12 reps

3) DUMBBELL FLY

  • 1 Warmup set of 15 reps
  • 4 x 10-12 reps

4) ROPE OVERHEAD EXTENSION

  • 1 Warmup set of 20 reps
  • 4 x 12-15 reps

5) DIPS

  • 4 x max reps

WEEK 7 DAY 4

SHOULDERS & ABS

1) SHOULDER PRESS

  • 2 Warmup sets of 15,20 reps
  • 4 x 8-10 reps

2) SIDE LATERAL RAISES 

  • 4 x 8-10 reps

3) BENT-OVER DUMBBELL LATERAL RAISES

  • 4 x 8-10 reps

4) HANGING LEG RAISE

  • 3 x max reps

5) LYING LEG RAISE

  • 3 x max reps

6) AB WHEEL

  • 3 x max reps

WEEK 8

WEEK 8 DAY 1

LEGS

1) BARBELL SQUAT

  • 2 Warmup sets of 15,20 reps
  • 3 x 12-15 reps

2) LEG PRESS

  • 2 Warmup sets of 15,20 reps
  • 3 x 15-20 reps

3) HACKSQUAT

  • 1 Warmup set of 10 reps
  • 3 x 10-12 reps

4) LEG CURL

  • 3 x 15-20 reps

5) GLUTE-HAM RAISE

  • 3 x 10-15 reps

6) DEADLIFT

  • 1 Warmup set of 10 reps
  • 2 x 10-15 reps

WEEK 8 DAY 2

BACK & BICEPS

1) BENT-OVER ROW

  • 2 Warmup sets of 15-20 reps
  • 3 x 10-12 reps

2) PULL-UPS

  • 3 x 12 reps

3) DEADLIFT

  • 2 Warmup sets of 8-10 reps
  • 3 x 10-12 reps

4) ONE-ARM DUMBBELL CURL

  • 1 Warmup set of 20 reps
  • 4 x 8-12 reps

5) BARBELL CURL

  • 4 x 8-12 reps

WEEK 8 DAY 3

CHEST & TRICEPS

1) BENCH PRESS

  • 2 Warmup sets of 8-10 reps
  • 4 x 10-12 reps

2) INCLINE DUMBBELL PRESS

  • 4 x 10-12 reps

3) DUMBBELL FLY

  • 1 Warmup set of 15 reps
  • 4 x 10-12 reps

4) ROPE OVERHEAD EXTENSION

  • 1 Warmup set of 20 reps
  • 4 x 12-15 reps

5) DIPS

  • 4 x max reps

WEEK 8 DAY 4

SHOULDERS & ABS

1) SHOULDER PRESS

  • 2 Warmup sets of 15,20 reps
  • 4 x 8-10 reps

2) SIDE LATERAL RAISES 

  • 4 x 8-10 reps

3) BENT-OVER DUMBBELL LATERAL RAISES

  • 4 x 8-10 reps

4) HANGING LEG RAISE

  • 3 x max reps

5) LYING LEG RAISE

  • 3 x max reps

6) AB WHEEL

  • 3 x max reps

WEEK 9

WEEK 9 DAY 1

SHOULDER & TRICEPS

SUPERSET

  • 1A) SEATED MILITARY PRESS
    • 3 x 8-12 reps
  • 1B) STANDING DUMBBELL PRESS
    • 3 x 6-8 reps

SUPERSET

  • 2A) LAERAL RAISE
    • 2 x 10-12 reps
  • 2B) PLATE STEERING WHEEL
    • 2 x 15-20 reps

SUPERSET

  • 3A) REVERSE CABLE FLY
    • 2 x 10-15 reps
  • 3B) BENT-OVER DUMBBELL LATERAL RAISE
    • 2 x 10-12 reps

SUPERSET

  • 4A) ROPE TRICEP EXTENSION
    • 2 x 10-15 reps
  • 4B) SKULL CRUSHERS
    • 2 x 10-12 reps

SUPERSET

  • 5A) CABE PUSHDOWNS
    • 2 x 8-10 reps
  • 5B) BODYWEIGHT TRICEP EXTENSIONS
    • 2 x max reps

WEEK 9 DAY 2

QUADS

1) BACK SQUAT

  • 2 Warmup sets of 10-15 reps

SUPERSET

  • 1A) BACK SQUAT
    • 2 x 10-12 reps
  • 1B) SISSY SQUATS
    • 2 x 10-15 reps

2) LEG PRESS

  • 2 Warmup sets of 10-15 reps

SUPERSET

  • 2A) LEG PRESS
    • 2 x 10-15 reps
  • 2B) LEG EXTENSIONS
    • 2 x 10-12 reps

3) WALKING DUMBBELL LUNGES

  • 2 x 8-10 reps

WEEK 9 DAY 3

BACK

SUPERSET

  • 1A) CABLE ROW
    • 3 x 10-15 reps
  • 1B) DEADLIFT
    • 3 x 8-10 reps

2) BENT-OVER BARBELL ROW

  • 2 x double drop set of 8-12 reps

SUPERSET

  • 3A) PULLOVERS
    • 3 x 15-20 reps
  • 3B) PULL-UPS
    • 3 x 6-10 reps

4) ONE-ARM DUMBBELL ROW

  • 1 double dropset x 15 reps

WEEK 9 DAY 4

CHEST, TRICPES & ABS

1) BENCH PRESS

  • 2 Warmup sets of 10-15 reps
  • 4 x 8-12 reps

2) INCLINE BENCH PRESS

  • 3 x 8-10 reps

SUPERSET

  • 3A) INCLINE DUMBBELL PRESS
    • 3 x 8-10 reps
  • 3B) DUMBBELL FLY
    • 3 x 8-10 reps

SUPERSET

  • 4A) CABLE CROSSOVER
    • 2 x 10-12 reps
  • 4B) DIPS
    • 2 x max reps

5) ONE-ARM PREACHER CURL

  • 2 x 8-12 reps

SUPERSET

  • 6A) BARBELL CURL
    • 2 x 8-12 reps
  • 6B) HAMMER PLATE CURL
    • 2 x 8-10 reps

7) DECLINE SIT-UP

  • 3 x 15-20 reps

8) CABLE CRUNCH

  • 3 x 10-15 reps

 

SUPERSET

  • 1A) CABLE ROW
    • 3 x 10-15 reps
  • 1B) DEADLIFT
    • 3 x 8-10 reps

2) BENT-OVER BARBELL ROW

  • 2 x double drop set of 8-12 reps

SUPERSET

  • 3A) PULLOVERS
    • 3 x 15-20 reps
  • 3B) PULL-UPS
    • 3 x 6-10 reps

4) ONE-ARM DUMBBELL ROW

  • 1 double dropset x 15 reps

WEEK 9 DAY 5

HAMSTRINGS & CALVES

1) SEATED LEG CURL

  • 2 x 8-12 reps, no rest between sets

SUPERSET

  • 2A) GLUTE-HAM RAISE
    • 2 x 10-14 reps
  • 2B) SEATED LEG CURL
    • 2 x 10-12 reps

3) DEADLIFT

  • 1 x 20-24 reps

4) SINGLE LEG CALF RAISE

  • Max reps until failure

SUPERSET

  • 5A) STANDING CALF RAISE
    • 3 x 10-15 reps
  • 5B) BODYWEIGHT STANDING CALF RAISE
    • 3 x failure

WEEK 10

WEEK 10 DAY 1

SHOULDER & TRICEPS

SUPERSET

  • 1A) SEATED MILITARY PRESS
    • 3 x 8-12 reps
  • 1B) STANDING DUMBBELL PRESS
    • 3 x 6-8 reps

SUPERSET

  • 2A) LAERAL RAISE
    • 2 x 10-12 reps
  • 2B) PLATE STEERING WHEEL
    • 2 x 15-20 reps

SUPERSET

  • 3A) REVERSE CABLE FLY
    • 2 x 10-15 reps
  • 3B) BENT-OVER DUMBBELL LATERAL RAISE
    • 2 x 10-12 reps

SUPERSET

  • 4A) ROPE TRICEP EXTENSION
    • 2 x 10-15 reps
  • 4B) SKULL CRUSHERS
    • 2 x 10-12 reps

SUPERSET

  • 5A) CABE PUSHDOWNS
    • 2 x 8-10 reps
  • 5B) BODYWEIGHT TRICEP EXTENSIONS
    • 2 x max reps

WEEK 10 DAY 2

QUADS

1) BACK SQUAT

  • 2 Warmup sets of 10-15 reps

SUPERSET

  • 1A) BACK SQUAT
    • 2 x 10-12 reps
  • 1B) SISSY SQUATS
    • 2 x 10-15 reps

2) LEG PRESS

  • 2 Warmup sets of 10-15 reps

SUPERSET

  • 2A) LEG PRESS
    • 2 x 10-15 reps
  • 2B) LEG EXTENSIONS
    • 2 x 10-12 reps

3) WALKING DUMBBELL LUNGES

  • 2 x 8-10 reps

WEEK 10 DAY 3

BACK

SUPERSET

  • 1A) CABLE ROW
    • 3 x 10-15 reps
  • 1B) DEADLIFT
    • 3 x 8-10 reps

2) BENT-OVER BARBELL ROW

  • 2 x double drop set of 8-12 reps

SUPERSET

  • 3A) PULLOVERS
    • 3 x 15-20 reps
  • 3B) PULL-UPS
    • 3 x 6-10 reps

4) ONE-ARM DUMBBELL ROW

  • 1 double dropset x 15 reps

WEEK 10 DAY 4

CHEST, TRICPES & ABS

1) BENCH PRESS

  • 2 Warmup sets of 10-15 reps
  • 4 x 8-12 reps

2) INCLINE BENCH PRESS

  • 3 x 8-10 reps

SUPERSET

  • 3A) INCLINE DUMBBELL PRESS
    • 3 x 8-10 reps
  • 3B) DUMBBELL FLY
    • 3 x 8-10 reps

SUPERSET

  • 4A) CABLE CROSSOVER
    • 2 x 10-12 reps
  • 4B) DIPS
    • 2 x max reps

5) ONE-ARM PREACHER CURL

  • 2 x 8-12 reps

SUPERSET

  • 6A) BARBELL CURL
    • 2 x 8-12 reps
  • 6B) HAMMER PLATE CURL
    • 2 x 8-10 reps

7) DECLINE SIT-UP

  • 3 x 15-20 reps

8) CABLE CRUNCH

  • 3 x 10-15 reps

 

SUPERSET

  • 1A) CABLE ROW
    • 3 x 10-15 reps
  • 1B) DEADLIFT
    • 3 x 8-10 reps

2) BENT-OVER BARBELL ROW

  • 2 x double drop set of 8-12 reps

SUPERSET

  • 3A) PULLOVERS
    • 3 x 15-20 reps
  • 3B) PULL-UPS
    • 3 x 6-10 reps

4) ONE-ARM DUMBBELL ROW

  • 1 double dropset x 15 reps

WEEK 10 DAY 5

HAMSTRINGS & CALVES

1) SEATED LEG CURL

  • 2 x 8-12 reps, no rest between sets

SUPERSET

  • 2A) GLUTE-HAM RAISE
    • 2 x 10-14 reps
  • 2B) SEATED LEG CURL
    • 2 x 10-12 reps

3) DEADLIFT

  • 1 x 20-24 reps

4) SINGLE LEG CALF RAISE

  • Max reps until failure

SUPERSET

  • 5A) STANDING CALF RAISE
    • 3 x 10-15 reps
  • 5B) BODYWEIGHT STANDING CALF RAISE
    • 3 x failure