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Heavy Duty x 12 Week Full Body Program

Josh Holyfield Personal Development

Bodybuilding, Powerlifting, Weightlifting
Coach
Josh Holyfield

This program is for men who don't have time to live in the gym but still want to build serious strength. You have work, family, and life outside the weight room. You need training that works without taking over your schedule.

Heavy Duty X is a 12 week full body program based on Mike Mentzer's high intensity training philosophy. Three days per week. Every working set pushed to failure. Progressive overload built into each four week block. You train hard, track your numbers, and get stronger.

This is not a beginner program. You should know how to execute the main lifts with proper form. You should understand what real intensity feels like. You need to be ready to work without needing constant motivation or hand holding.

You get structured training across three four week blocks with strategic exercise variations. You get coaching notes for every session explaining the purpose and approach. You get a program that builds strength while respecting your recovery capacity.

If you're serious about getting stronger without wasting time on excessive volume, this program will work. If you want easy workouts or need entertainment while you train, look elsewhere.

$47
Get Heavy Duty x 12 Week Full Body Program
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Build Strength Without Living in the Gym
You train three days per week. That leaves four days for recovery, family, work, and life. You get stronger without sacrificing everything else that matters.
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Train With Intensity That Actually Works
Every set has a purpose. You push to failure where growth happens. No junk volume. No wasted time. Just hard work that builds muscle and strength.
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Progress You Can Track and Measure
Every session is structured with clear goals. You track your reps and weight. You see your numbers climb week after week. You know exactly where you stand.
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Recover Between Sessions
Three full body sessions with 48 hours between workouts. Your body gets time to adapt and grow. You can train hard and still handle the rest of your week.
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Build a Body That Works Outside the Gym
The strength you build here carries into your day. You move furniture without thinking about it. You pick up your kids without your back hurting. You handle physical work like it's nothing.
Features
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Access to your coaches
Get direct feedback on your form, programming questions, and training adjustments when you need them.
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Programming 3 days per week
Strength training built for men with lives outside the gym. Three full body sessions per week with progressive overload across 12 weeks.
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Exercise Video Guidance
Every lift has a demonstration video showing proper setup, execution, and common mistakes to avoid.
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Committed Teammates
Train alongside other men who show up, do the work, and push each other to get stronger.
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Delivered through TrainHeroic
Track your lifts, log your progress, and follow the program in an app designed for serious training. No more spreadsheets or guessing what to do next.
Equipment
Required
Barbell // Power Rack or Squat Rack // Flat Bench
Recommended
Incline Bench // Dumbbells // Cable Machine // Leg Press Machine // Pull Up Bar // Leg Curl Machine // Calf Raise Machine
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A

Hack Squat

3 x 6

B

Barbell Bench Press

3 x 6

C

Single Arm Dumbell Row

3 x 10

D

Cable Triceps Extension

2 x 12

E

DB Bicep Curls

2 x 12

Tuesday
Week 1 Day 3

A

Deadlift

3 x 6

B

Incline DB Bench Press

3 x 8

C

Lat Machine Wide Grip Pulldown

3 x 10

D

DB Lateral Raise

3 x 12

E

Lying Leg Curl

2 x 12

Thursday
Week 1 Day 5

A

Leg Press

3 x 8

B

Overhead Press

3 x 8

C

Pull-Up

2 x 10

D

DB Fly

2 x 10

E

Calf Raise

2 x 15

Coach
More from Josh Holyfield Personal Development
coach-avatar Josh Holyfield

Army veteran, father of six, and founder of Iron Forge. I've spent 15+ years teaching men how to build strength, discipline, and capability through training. Used fitness to overcome PTSD and rebuild after divorce. Now I help men train to protect and provide, not just look good in the mirror.

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Ready to Get Started?

This is 12 weeks of structured strength training built for men who want results without wasting time. Three days per week. Progressive overload. Coaching support. Everything you need to get stronger is here. Sign up and start training.

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