Zone Two and Iron
Most of the cardio here is easy enough to hold a conversation through, which is why it is still happening in week ten. Three short lifting days keep the muscle underneath.
How this plan changes
- One week adds minutes, the next adds rounds — never both.
- Every fourth week is about 30% easier.
- The second block starts where the first one ended.
Week 1 of 6
Upper Body
Muscles worked: Chest, Upper back, Front delts, Lats, Triceps, Biceps, Quadriceps
- Dumbbell Bench Press3 sets × 6-8
- Cable Seated Row3 sets × 10-12
- Dumbbell Seated Shoulder Press3 sets × 10-12
- Cable Bar Lateral Pulldown3 sets × 12
- Cable Pushdown (with Rope Attachment)2 sets × 15
- Dumbbell Biceps Curl2 sets × 15
- Briskly Walking1 sets × 20min
Steady Cardio
Muscles worked: Quadriceps
- Stationary Bike Run (Version 3)1 sets × 40min
Lower Body
Muscles worked: Quadriceps, Hamstrings, Calves, Core
- Dumbbell Goblet Squat3 sets × 12
- Barbell Romanian Deadlift3 sets × 6-8
- Lever Horizontal Leg Press3 sets × 12-15
- Lever Lying Leg Curl3 sets × 15
- Standing Calf Raise (on a Staircase)3 sets × 20
- Crunch Floor3 sets × 15
- Elliptical Machine Walk1 sets × 15min
4x4 Intervals
Muscles worked: Quadriceps
- Stationary Bike Run (Version 3)4 sets × 4min
- Walking1 sets × 10min
Power Walk
Muscles worked: Quadriceps
- Walking on Treadmill1 sets × 45min
Zone Two and Iron FAQ
Who is the Zone Two and Iron program for?
Zone Two and Iron is written for beginner lifters and runs 5 training days per week. Most of the cardio here is easy enough to hold a conversation through, which is why it is still happening in week ten. Three short lifting days keep the muscle underneath.
How many days a week is the Zone Two and Iron?
5 days per week, with each session focused on specific muscle groups. Open it in the planner to see every day, exercise, set and rep.
Is the Zone Two and Iron free?
Yes — Zone Two and Iron is completely free to follow. You can also track your sets and reps against it in the workout logger.
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