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
6, 6, MAX
A2
Seated Leg Curl
8, 8, MAX
B1
2-DB Step Up
3 x 8
B2
Seated Row (Pronated)
3 x 8
C1
2-DB Overhead Press (Alternating)
3 x 10
C2
Alternating Chest Supported Row(Hold @ the bottom)
3 x 10
D1
Med Ball Sit-Up Throws
2 x 5
D2
Clamshell
2 x 8
D3
1/2 Knelling Pallof Press
2 x 6
A1
Barbell Back Squat
6, 6, MAX
A2
Lean Back Pull-Down
8, 8, MAX
B1
1-Db incline Bench press
3 x 8
B2
BB RDL
3 x 8
C1
Wall Anterior Tib Raises
3 x 10
C2
1-DB Lateral Squat (2-Hands)
3 x 8
D1
Hollow Hold
2 x 0:15
D2
Side Plank with Leg Raise Hold
2 x 0:15
D3
1-DB Overhead Carry
2 x 0:12
A1
Trap Bar Deadlift
6, 6, MAX
A2
Chin-up (NG)
2, 2, MAX
B1
Push-Up
MAX, _ , _
B2
BB Back Elevated Glute Bridge
3 x 8
C1
Cable Curl
3 x 8
C2
Tricep Kick Back
3 x 8
D1
Hip Flexor Raise
2 x 6
D2
Front Plank with Arm and Leg Raise
2 x 0:15
D3
Single Leg Jump Twist Toss
2 x 3
