The Armory Strength and Conditioning
Bodybuilding, Strength & ConditioningIron Independence is a 4-week training program, designed to build strength, grit, and discipline in honor of American resilience. The program features three days of focused strength training each week, followed by calisthenic conditioning challenges that push limits and test endurance. Each session ends with a patriotic-themed finisher challenge to ignite your inner fire. By July 4th, you'll earn your independence—physically and mentally stronger.
(Created Originally June 9th to end on July 4th)
1 sessions per week
Must use App app to view and log training
Program Training
A1
Goblet Squat
1 x 8
A2
Band Pull-Apart
1 x 25
A3
DB Jump Squat
1 x 5
A4
Medicine Ball Slam
1 x 10
B1
Deficit Push Up
5, 5, 5, MAX
B2
Trap Bar Deadlift
6 x 2 @ 80 %
C1
TRX Chest Fly
3 x 10
C2
Deadstop 1DB Row
3 x 10
D
Push-Up
1 x 50
A1
Couch Stretch (Hip Flexors)
1 x 0:20
A2
RDL
1 x 10
A3
Band Face Pull
1 x 10
A4
Vertical Jump
1 x 3
B
Back Squat
5, 5, MAX @ 70, 70, 75 %
C
Chest-Supported DB Row
6, 6, MAX
D
Pendlay Row
3 x 5
E
Standing DB Calf Raise
3 x 10
F
Goblet Squat
1 x 100
A1
Plyo Push-Up to Plate
1 x 5
A2
DB Lateral Raise
1 x 12
A3
Cat Camel
1 x 10
A4
Med Ball Chest Pass
1 x 5
B
Bench Press
7, 7, MAX @ 60, 70, 75 %
C
Tricep Pushdown
1 x 100
D
Seated Lateral Raise
2 x 0:45
E
DB Farmer's Walk
1 x MAX
