The PHASE 1 HYPERTROPHY PROGRAM was built on the Ironworks Performance Training System which is geared towards building high performing athletes & humans.. The goal of the Phase 1 Hypertrophy Program is to lean mass (muscle), & Strength giving us a base foundation for PHASE 2.
This MASS BUILDING training system is built for former athletes or just anyone looking to increase their lean mass, muscle size, & density; this program will have you looking jacked & ready for the pool, beach, or wherever you want to show off.
PHASE 1 of this program will be 6 weeks in length!
In addition, we will focus heavily on mobility through all programming to increase your injury resilience and build a safe foundation to work from.
Lastly, you will experience a community of former athletes and coaches ready to give you feedback through the entire program no matter how big or simple. This is the same training system that our athletes and coaches programs are built around at Ironworks Performance in Colorado.
A
Full Body Mobility Program IWP
B
Backward Sled Walk
1 x 15:00
C1
Goblet Squat
8, 8, 6, 6
C2
Quad Extension
12, 12, 10, 10
D1
30 Degree Incline DB Bench Press
8, 8, 6, 6
D2
Sternal Pec Fly
12, 12, 10, 10
E1
Incline Tricep Rollbacks
8, 8, 6, 6
E2
Samurai Tricep Extension
12, 12, 10, 10
A
Full Body Mobility Program IWP
B
Backward Sled Walk
1 x 20:00
C
Abs Garhammer
4 x 15
A
Full Body Mobility Program IWP
For Completion
B1
Bulgarian Split Squat
12, 12, 10, 10
B2
Anterior Delt Incline Press
12, 12, 10, 10
C1
Single Leg RDL
12, 12, 10, 10
C2
NEUTRAL GRIP LAT PULL DOWN
12, 12, 10, 10
A
Full Body Mobility Program IWP
B
Backward Sled Walk
1 x 20:00
C
Trap Bar Farmer Carry
8 x 200
A
Full Body Mobility Program IWP
B
Backward Sled Walk
1 x 10:00
C1
Stiff Leg Barbell RDL
8, 8, 6, 6
C2
Hamstring Curl
12, 12, 10, 10
D1
T Bar Row
8, 8, 6, 6
D2
Wide Grip Lat Pulldown
12, 12, 10, 10
E1
Seated Incline DB Curls
E2
Prone DB Curl
12, 12, 10
Josh Collins attended Colorado State University, where he played rugby and studied Health and Exercise Science. Josh pursued his passion of helping others get healthier and happier through proper exercise and nutrition. Earning certifications as a Strength and Conditioning Specialist and USA Weightlifting Level 1 Coach, Josh uses science based principles to bring your game to the next level.
Each day you have an opportunity to feed two wolves, one is complacent, lazy, and weak, the other is powerful, driven, and confident.. Which one will you be today? Let's get after it!
Get Inner Circle Hypertrophy #1