Bodybuilding Phase 1

Ironworks Performance

Coach
Josh Collins

The PHASE 1 BODYBUILDING PROGRAM was built on the Ironworks Performance Training System which is geared towards building high performing athletes & humans.. The goal of the Phase 1 is to build a foundation of lean mass (muscle), & Strength giving us a base for PHASE 2.

This MUSCLE 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.

$50
Get Bodybuilding Phase 1
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Movement Breakdown
Videos provided by the Ironworks staff to ensure proper movement mechanics and execution of lifts. This is important to not only avoid injury but build muscle and strength in the desired way.
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Get Jacked
Bottom line - the goal is to build muscle while getting absolutely jacked and function like never before. Our no BS approach will require hard work and commitment but is designed to get you jacked and juicy!
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Increase Mobility
Through proper technique and mobility exercises you will experience new ranges of motion and improved function. Improving mobility can decrease chronic aches and pains; while increasing muscle function and growth. Our coaches will guide you through full body mobility sessions every lift to ensure you are staying healthy and mobile.
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Discount On Ironwolf Supplements
The Ironwolf Mission is to provide athletes an edge by using a science backed approach and proven ingredients to improve performance, recovery, body composition, and general health. Our goal is to assist people in maintaining a healthy lifestyle in order to keep an active lifestyle. If interested, use code TRAINHEROIC, to receive 20% off your order!
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Your coaches will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Power Rack // Squat Rack // Bench // Barbell // Pull Up Bar // Dumbbells // Weights (Plates) // Bands or Cables // Plyo Boxes
Recommended
More Weights // Sleds // Reverse Hyper // GHD // Med Balls // Different Bar Variations // Ironwolf Pre Workout
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Sample Week
Week 1 of 6-week program
Monday
Push

A

Full Body Mobility Program IWP

B

Backward Sled Walk

1 x 15:00

C1

Goblet Squat

4 x 6

C2

Quad Extension

4 x 10

D1

30 Degree Incline DB Bench Press

4 x 6

D2

Sternal Pec Fly

4 x 10

E1

Incline Tricep Rollbacks

4 x 6

E2

Samurai Tricep Extension

4 x 10

Tuesday
Extra Day

A

Full Body Mobility Program IWP

B

Backward Sled Walk

1 x 20:00

C

Abs Garhammer

4 x 15

Wednesday
Systemic Conditioning

A

Full Body Mobility Program IWP

For Completion

B1

Bulgarian Split Squat

4 x 10

B2

Anterior Delt Incline Press

4 x 10

C1

Single Leg RDL

4 x 10

C2

NEUTRAL GRIP LAT PULL DOWN

4 x 10

Thursday
Extra Day

A

Full Body Mobility Program IWP

B

Backward Sled Walk

1 x 20:00

C

Trap Bar Farmer Carry

8 x 200

Friday
Pull

A

Full Body Mobility Program IWP

B

Backward Sled Walk

1 x 10:00

C1

Stiff Leg Barbell RDL

4 x 6

C2

Hamstring Curl

4 x 10

D1

T Bar Row

4 x 6

D2

Wide Grip Lat Pulldown

4 x 10

E1

Seated Incline DB Curls

E2

Prone DB Curl

4 x 10

Coach
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coach-avatar Josh Collins

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.

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FEED THE WOLF

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!

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FAQs
Are Your Coaches Available For Technique/Coaching
Yes, all tech questions and general questions our coaches will be available for!
Do you have videos going over form and technique?
Yes, we have all our videos linked to the movements we program and they are also available on our youtube page
What happens if I don't have the equipment needed?
We can always help you adjust to what you have available at your gym or house!
Will I get jacked & gain lean mass on this program?
Yes, in addition a lot of that comes from nutrition which you can check out on our blog or by talking to our coaches!
What if I have a nagging injury?
Following the mobility programming we will help, we can also adjust programming as needed or give you tips on how to adjust things as needed!
Who Is This Program Designed For?
Anyone needing more guidance in their pursuit to greatness in the weight room and in life.. This goes for former athletes, current athletes, anyone who has a gym membership or home gym, and if you want to gain lean mass while getting JACKED
Can we train at Ironworks if in the area?
Yes, you can drop in at any time! Just reach out to us!
The Proof
verified-athlete-avatar Anton B.

Pilot | Former Athlete

Verified Athlete

""The rigors of flight school and flying don't allow for a lot of free time to train. I was able to not only complete sessions but build strength and size over the entire program. Everything was explained in detail and easy to follow.""

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