Iron Den Elite
General FitnessFeeling stuck, inconsistent, or unsure where to start? This program is designed for individuals who want a clear direction in the gym and a sustainable approach to building strength, fitness, and confidence.
Whether you're returning after time away from training or simply looking for a structured plan to follow, you'll get professionally designed workouts that remove the guesswork and help you build momentum week after week.
This program focuses on:
Building a strong foundation of strength and movement
Improving overall fitness and conditioning
Developing consistency and healthy habits
Progressive training that meets you where you are
Long-term results without unnecessary complexity
No matter where you're starting from, the goal is simple: show up, trust the process, and become a little better than you were yesterday. Every workout is an opportunity to build strength, confidence, and momentum toward your goals.
Perfect for: Beginners, former athletes, busy professionals, or anyone looking to get back on track with a structured training program and expert guidance.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Barbell Bench Press
3 x 4
A2
Seated Leg Curl
3 x 6
B1
2-DB Step Up
3 x 5
B2
Seated Row (Pronated)
3 x 5
C1
2-DB Overhead Press
3 x 6
C2
Chest-Supported DB Row
3 x 6
D1
Med Ball Side to Side Slam
2 x 3
D2
Monster Walks
2 x 8
D3
Split Stance Pallof Press & Raise
2 x 6
A1
Barbell Back Squat
3 x 4
A2
DB 1-Arm Row (Square Stance)
3 x 6
B1
2-DB Incline Bench Press (Alternate @ Top)
3 x 5
B2
BB RDL
3 x 5
C1
Barbell Calf Raise
3 x 6
C2
1-Arm Lateral Lunge
3 x 6
D1
Hollow Raises
2 x 6
D2
Side Plank with Leg Raise
2 x 8
D3
1-DB Overhead Carry
2 x 0:10
A1
Trap Bar Deadlift
3 x 4
A2
Chin-up (NG)
B1
Push-Up
B2
BB Back Elevated Glute Bridge
3 x 5
C1
2-DB Forward Lunge
3 x 6
C2
DB Zottman Curls
3 x 8
C3
Tricep Choice
3 x 8
D1
Hip Flexor Raise
2 x 4
D2
Front Plank with Leg Raise
2 x 0:15
D3
Med Ball Twist Toss
2 x 5
