FTW: Not Your Average Bro

Ironworks Performance

Coaches
Josh Collins and Christian Backes

The FEED THE WOLF; NOT YOUR AVERAGE BRO PROGRAM was built on the Ironworks Performance Training System which is geared towards building high performing athletes & humans.. The goal of the FTW NOT YOUR AVERAGE BRO program is to build LEAN MASS (muscle), raw STRENGTH, & a shredded, functional physique

This FULL BODY BRO SPLIT provides a healthy balance of TOTAL STRENGTH AND SICK PUMPS all while impoving function, performance, and physique; this program will have you looking jacked & ready for the pool, beach, or wherever you want to show off.

As always, 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 Broomfield Colorado.

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DEDICATED STRENGTH SESSIONS
Along side our bodybuilding focussed work, there will be dedicated strength training sessions to maximize power output while building lean muscle mass.
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ARM FARM
Every bro needs an arm day! This program will take you through exercises that will enhance your ability to build bigger arms.
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FOUNDATIONAL MOBILITY TRAINING
Days spent outside of the gym leads to less gains and weak pumps.. Our coaches will make sure you are progressing your mobility along side your strength, to prevent injury and improve function in and out of the weight room.
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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. Everyone Who Purchases This Program Will Receive 10% Off Supplements at wolfsupps.com
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 4 days per week
4 Days of step by step programming that’s easy to follow with guided progressions for every level or background.
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Exercise Video Guidance
Instructional videos to guide your training 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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Committed Teammates
A vibrant community that will keep you pushing to unlock your best..
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Delivered through TrainHeroic
Our coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Ironwolf Supplements // Dumbbells // Barbells // Bench // Rack/Power Rack // Cables/Bands // Plates/Weights
Recommended
Reverse Hyper // Sleds // Trap Bar/Hex Bar // Safety Bar // Machines (Hammy Curl, Leg Extension)
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Sample Week
Week 1 of 6-week program
Monday
Neurological + Local AMPK

A

Full Body Mobility Program IWP

1 x 10:00

B

Back Squat

5 x 6

C

Bench Press

5 x 6

D

Quad Extension

5 x 12

E

Inner Costal Pec Fly

5 x 12

F

Hamstring Curl

5 x 12

G

Samurai Tricep Extension

5 x 12

H

Landmine Russian Twists

4 x 15

Tuesday
Systemic Conditioning

A

Full Body Mobility Program IWP

For Completion

B1

30 Degree Incline DB Bench Press

4 x 12

B2

Goblet Squat

4 x 12

B3

Chest-Supported DB Row

4 x 12

B4

Romanian Deadlift

4 x 12

C

Abs Garhammer

5 x 12

Thursday
Neurological + Local AMPK

A

Full Body Mobility Program IWP

1 x 10:00

B

Trap Bar Deadlift

5 x 10

C

Anterior Delt Incline Press

5 x 10

D

Glute Bridge

5 x 12

E

NEUTRAL GRIP LAT PULL DOWN

5 x 12

F

Hamstring Curl

5 x 12

G

Anterior Delt Cable Raise

5 x 12

H

Seated Cable Abs

5 x 12

Friday
Sarcoplasmic Hypertrophy

A

Range of Motion Drills

1 x 10:00

B1

Incline Tricep Rollbacks

8, 8, 6, 6

B2

Cable Tricep Extension - STEP BACK

12, 12, 10, 10

C1

DB Lateral Raise

8, 8, 6, 6

C2

Incline DB Y Raise

12, 12, 10, 10

D1

Incline Cable Bicep Curl

8, 8, 6, 6

D2

High Cable Bicep Curl

12, 12, 10, 10

E

Strict Lower Hanging Leg Lifts

4 x 10

Coaches
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.

coach-avatar Christian Backes

Christian is a former division 1 football player and owner of Ironworks Performance in Colorado. He spent the past 5 years developing a number of College bound athlete and has spent time working with MLB, MiLB, and NFL athletes. Currently Christian oversees the S&C programs for a number of high schools in Colorado as well as Colorado State Mens Lacrosse and Otero Junior College Baseball.

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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!

Get FTW: Not Your Average Bro
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FAQs
Where Can I Get Ironwolf Supplements?
Online at wolfsupps.com
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 this help me gain lean muscle mass?
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 post 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 training, adults, former athletes, and anyone who wants to follow a program that will lead them to a better overall wellness while gaining lean muscle mass!
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 Barlow

Pilot | Professional Bro

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."

FTW: Not Your Average Bro