​Time to Raise the Barbell!

​Maybe you’ve been going to the gym and using the machines, but it never quite feels like progress. You want to feel stronger, not just in your body, but in how you carry yourself. This class is a place to start building that.

​Maybe you’ve looked over at the barbell rack and wondered what it would take to step up there with confidence. Here, you’ll learn how: safely, steadily, and with the right guidance.

​If you want a simple, powerful routine that helps you grow in strength and presence, the kind of workout that shapes both body and character, this class is for you.

​What will you learn?

​This program is built around five essential barbell lifts:

• ​Squat

• ​Barbell Row

• ​Deadlift

• ​Overhead Press

• ​Bench Press

​These classes run in a continuous cycle, and you can join at any point. If you miss one, you’ll have the chance to catch it later. Remember, progress isn’t about perfection, it’s about consistency.

​You’ll learn a straightforward workout routine that you can follow on your own. Simple, but powerful. It works your whole body, builds strength and balance, and helps strip away the extra weight that holds you back.

​Most importantly, you’ll learn how to handle the barbell safely, with respect for both the equipment and the people around you.

​What to bring?

​Come ready to move, to bend your knees, raise your arms, and put in real work. You don’t need fancy gear, just a willingness to sweat and learn.

​Clothing

• ​Comfortable gym clothes such as shorts or sweatpants
  A t-shirt that lets you move freely

​Shoes

• ​You can use the shoes you arrived in, as long as they’re clean

• ​Best: well-fitting shoes with flat, firm soles

• ​Jogging shoes with soft, rounded soles are not recommended

• ​You may do the workout in socks

• ​No boots, sandals, or high heels!

​Other Essentials

• ​Water bottle

• ​Towel

​Lockers and private showers are available at the venue.

​The venue

​Our training takes place at UFC Gym Ogikubo, a well-equipped space built for real work. The gym provides everything we need, including weights, racks, lockers, and showers, and is known for its professional yet welcoming atmosphere.

​UFC Gym offers a wide range of classes, from combat and strength training to yoga, pilates, and their signature Daily Ultimate Training, a challenging full-body workout designed to push your limits.

​From Ogikubo Station, take the South Exit and walk straight down the busy street heading south. You’ll find UFC Gym in the basement of the building next to the Co-Op store.

​The coach

​This class is led by Leszek, the First Student at Iron John Academy. By day, he’s a software engineer who knows the challenges of long hours at a desk and the toll a sedentary lifestyle can take.

​Over the past two decades, he has learned what it takes to build strength, stay consistent, and find balance between work, health, and life. His approach to training is simple: respect the weight, respect your body, and progress one step at a time.

​This class isn’t about showing off. It’s about showing up. Leszek’s goal is to help men rediscover the power and steadiness that come from honest physical work.

​Questions

• ​What if it's my first time to the gym?
  → In that case, we'll start slow, do a tour, and probably begin with basic bodyweight exercises before we even touch the bar.

• ​What if I look awkward or don’t know what I’m doing?
  → You probably will look and feel awkward at first. That's perfectly fine. Everyone has to start somewhere.

• ​Do I need to check with my doctor if I can attend?
  → If you're asking this question, you probably should.

• ​What if I get an injury?
  → We really, really want to avoid that. Be honest with your body about aches and pains before you start training. Follow instructions regarding form and avoid taking on too much weight. The gym is equipped with a first aid kit, defibrillators, and the coach will be watching you to help in case of any problems.

• ​Will I have muscle pain?
  → That is quite likely, especially in the muscles you haven't used for some time. It's temporary.

• ​Will I get swole and bulky like those people I see in the gym?
  → Not after one class, but if you do this workout regularly, you will notice positive changes in how you look and feel with your body.

• ​Can I do this workout without a coach?
  → That is very possible, depending on your condition. If you feel strong and your form is right, you are very welcome to continue the workout by yourself after just one class. There are many resources online.

• ​Is this for men only?
  → Yes, this class is for men only. The workout routine itself is gender-neutral, but this class will be geared for students with a male physique, who want to build up their masculinity.