MUSCLE FACTORY METHOD™
Week 1 – IRON BAPTISM: PHASE 1 LAUNCH
“This is where the excuses die and the muscle begins.”
Alright savages, this is it.
If you’ve been lurking since the teaser drop thinking “I’ll start next week,” welcome to next week.
This is the official Phase 1 launch of the Muscle Factory Method™ — the training movement that’s part program, part comeback tour, and all grit. Whether you’re a musclehead chasing volume, a comeback dad fighting the clock, or a rookie with skinny arms and big dreams, this is your Week 1.
Grab your logbook, silence the noise, and show up with purpose.
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TRACK 1: THE MUSCLEHEAD – “Iron Revival”
6-Day Arnold Style Split – Classic mass + intensity
Day 1 – Chest & Back
- Barbell Bench Press – 5x8 (RPE 8)
- Incline DB Press – 4x10
- Pull-Ups – 4x AMRAP
- Bent Over Rows – 5x10
- Pec Deck + Lat Pulldown Superset – 3x15 each
- Incline DB Pullover – 3x12
Day 2 – Shoulders & Arms
- Seated Military Press – 4x8
- DB Lateral Raises – 4x15
- Barbell Curl + Skullcrushers Superset – 3x12
- Preacher Curl – 3x10
- Overhead Rope Triceps Extension – 3x15
- Face Pulls – 3x20
Day 3 – Legs & Core
- Back Squats – 4x10
- Romanian Deadlifts – 4x10
- Walking Lunges – 3x20 steps
- Leg Extensions + Hamstring Curl Superset – 3x15
- Hanging Leg Raises – 3x15
- Weighted Plank – 3x30 sec
Repeat Days 1–3 with higher RPE or tempo for Days 4–6.
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TRACK 2: THE COMEBACK DAD – “Time-Efficient Titan”
4-Day Upper/Lower – 45-minute muscle returns
Day 1 – Upper Push
- Incline DB Press – 3x10
- Arnold Press – 3x12
- Push-Ups – 3x max
- Cable Lateral Raise – 3x15
- Triceps Rope Pressdown – 3x12
- Plank Shoulder Taps – 2x30 sec
Day 2 – Lower Body
- Trap Bar Deadlift – 4x8
- Goblet Squat – 3x12
- Glute Bridge – 3x15
- Reverse Lunges – 3x10/leg
- Side Plank – 2x20s/side
Day 3 – Recovery Walk or Mobility Session
Day 4 – Upper Pull
- Inverted Rows – 3x10
- One-Arm DB Row – 3x12
- Band Face Pulls – 3x20
- Hammer Curls – 3x15
- Band Pull-Aparts – 2x20
- Russian Twists – 2x30 reps
Day 5 – Lower Body Repeat (swap in Bulgarian Split Squats)
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TRACK 3: THE HUNGRY ROOKIE – “Foundation Forge”
3-Day Full Body – Strength, form & confidence
Day 1 – Strength Focus
- Goblet Squat – 3x12
- Incline Push-Up – 3x max
- Resistance Band Rows – 3x15
- Dead Bug – 2x10
- Wall Sit – 2x30s
Day 2 – Rest
Day 3 – Hypertrophy Builder
- DB Romanian Deadlift – 3x12
- Bench Dips – 3x10
- Light Lat Pulldown – 3x12
- Cable Curl – 2x15
- Bird Dogs – 2x12/side
Day 4 – Rest
Day 5 – Circuit Day (3 rounds)
- Bodyweight Squat – 15 reps
- Push-Up – 10 reps
- Bent-Over DB Row – 12 reps
- Sit-Ups – 15 reps
- Jump Rope – 30s
Days 6 & 7 – Optional repeat or active recovery
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Pro Tip:
Save these on your phone. Print them. Track every set.
The guys who write it down build faster than the ones who don’t.
🧠 MF ® CODE OF HONOR:
- Show up. No excuses.
- Log everything.
- Rest hard. Fuel smart.
- Tag us at #MuscleFactoryMethod for a repost or feature.
Disclaimer:
The Muscle Factory Method™ is intended for educational and entertainment purposes only. Always consult with a qualified healthcare provider or physician before starting any new exercise or nutrition program. By following any training outlined in this blog, you assume all risks associated with physical activity. Muscle Factory LLC and its affiliates are not liable for any injuries, health complications, or damages. Train smart, listen to your body, and never push beyond your safe limits.