Ironworks Performance

General Fitness, Weightlifting, Bodybuilding
Coach
Josh Collins

Features
5 sessions per week
Must use App app to view and log training
Program Training

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Sample Week
Week 1 of 12-week program
Sunday
METABOLIC DAY

A

Full Body Mobility Program IWP

1 x 10:00

B1

Back Squat

12, 12, 10, 10

B2

DB Bench Press

12, 12, 10, 10

C1

Chest-Supported DB Row

12, 12, 10, 10

C2

DB RDL

12, 12, 10, 10

Monday
Off Day Extras

A

Full Body Mobility Program IWP

1 x 10:00

B

Sled Walk

1 x 15:00

C

Abs Garhammer

5 x 12

D

Sumo Deadlift - Ironworks

5 x 5 @ 30 %

Tuesday
METABOLIC DAY 

A

Full Body Mobility Program IWP

For Completion

B1

Incline DB Bench Press

12, 12, 10, 10

B2

DB Rear Foot Elevated Split Squat

12, 12, 10, 10

C1

Trap Bar Deadlift

12, 12, 10, 10

C2

Bent Over Row

12, 12, 10, 10

Wednesday
Off Day Extras

A

Full Body Mobility Program IWP

1 x 10:00

B

Backward Sled Walk

1 x 15:00

C

trap bar carry

5 x 50

D

Box Squat - Ironworks

5 x 5 @ 30 %

Thursday
METABOLIC DAY

A

Full Body Mobility Program IWP

For Completion

B1

Back Squat

12, 12, 10, 10

B2

DB Bench Press

12, 12, 10, 10

C1

Chest-Supported DB Row

12, 12, 10, 10

C2

DB RDL

12, 12, 10, 10

12 WK Starter Kit