4 Week Training Protocol With Josh Holyfield: Training by Ashwini Kher in TrainHeroic

Josh Holyfield Personal Development

Strength & Conditioning, Weightlifting, General Fitness, Personal Training

Coach

Ashwini Kher

You don't need a 12-week commitment. You need proof.
This is the program that started it all. Over 40,000 men have run it, from 350-pound guys down 70 pounds to skeptics who just wanted to test my stuff without betting the budget on it. $27. Four weeks. One hour a day. Five days a week. Four weeks from now, the scale tells you, your belt tells you, your wife tells you. And if I'm full of it, I refund every dollar. Monday isn't coming. The plan is right here.

Features
1 sessions per week
Must use App app to view and log training
Program Training

$27

Get 4 Week Training Protocol With Josh Holyfield

Built for 60 Minutes a Day

You've got a job, a family, and a calendar that doesn't give a damn about your fitness goals. This program fits in the cracks of a real life. One hour. Five days. That's it. No two-a-days. No "just wake up at 4 AM." Show up when you can, hit the session, go home to your kids.

Fat Loss Without Losing Muscle

High-volume, high-frequency, intense training is how you actually shred fat while keeping what's underneath it. Most programs do one or the other. This one does both. You'll burn the softness off without ending up looking like a skinny version of the same guy.

A Plan You Won't Quit In Week Two

Crash diets fail. Insane splits fail. 90-day challenges fail. Know why? Because no average guy with a job and a family can sustain that. Four weeks is short enough to finish. The sessions are efficient enough to actually do. That's why this program has the completion rate it does.

Lowest-Risk Way to Test It Out

You don't know me yet. Fair. Spend $27, less than you'd spend on lunch with your wife, and find out if I'm the real deal without betting a month's coffee budget on it. Keep the program either way. This is yours forever.

The On-Ramp to Everything Else

This is where every Iron Forge athlete starts. Finish the four weeks, and you're primed for Shredding Season, Bulking Season, Meals on Wheels, the 12-week programs that built this community. A lot of guys run the 4-Week Protocol twice before moving up. That's not a failure. That's a foundation.

Features

Access to your25,000+ Member Private Brotherhood

Real men running real programs alongside you. Ask questions. Post progress. Get answers from me directly. The community alone is worth the $27.

Programming 5 days per week

Open the app, follow the session, go home. Every exercise, set, and rep written out for you. No guesswork. No "what should I do today."

Full Access in the Iron Forge Training App

Instructional videos to guide your practice and make execution easy

Starter Meal Plan Included

Breakfast, lunch, dinner, snacks. Shopping list built for the week. Real food your family will actually eat, not six chicken breasts and dry rice.

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Sample Week

Week 1 of 4-week program

Sunday

Chest & Back - A

Barbell Bench Press

6, 8, 8, 8, 8

Wide Grip Pull Ups

Incline DB Bench Press

8, 8, 10, 10, 10

Lat Machine Wide Grip Pulldown

8, 8, 10, 10, 10

DB Chest Fly

8, 8, 10, 10, 10

1-Arm DB Row

6, 6, 8, 8, 8

Crush Press

8, 8, 10, 10, 10

Barbell Row

8, 8, 10, 10, 10

Cable Seated Row

6, 6, 8, 8, 8

Dips

Monday

Legs - A

Back Squat

10, 8, 6, 6, 6

Seated Leg Press

8, 8, 10, 10, 10

Standing Machine Calf Raises

10, 10, 12, 12, 12

Leg Extension

8, 8, 10, 10, 10

Seated Leg Curl

8, 8, 10, 10, 10

DB Walking Lunge

5 x 10

Kettlebell Goblet Squat

5 x 8

Tuesday

Shoulders & Arms - A

DB Seated Shoulder Press

6, 6, 8, 8, 8

Barbell Bicep Curl

6, 6, 8, 8, 8

Barbell Skullcrusher

6, 6, 8, 8, 8

Standing DB Upright Row

8, 8, 10, 10, 10

Single Arm Dumbell Preacher Curl

6, 6, 8, 8, 8

Single DB Seated Tricep Extension

8, 8, 10, 10, 10

DB Front Raise

6, 6, 8, 8, 8

Cable Facepull

8, 8, 10, 10, 10

Cable Bicep Curl

8, 8, 10, 10, 10

V-Bar Cable Tricep Pressdown

8, 8, 10, 10, 10

Cable Lateral Raise

8, 8, 10, 10, 10

Wednesday

Chest & Back - B

Incline DB Bench Press

8, 8, 10, 10, 10

Chin-Up

DB Bench Press

6, 6, 8, 8, 8

Landmine T-Bar Close Grip Row

6, 6, 8, 8, 8

DB Chest Fly

8, 8, 10, 10, 10

Dumbbell Incline Bench High Row

8, 8, 10, 10, 10

Cable Standing Crossover Chest Fly

8, 8, 10, 10, 10

Straight Arm Pulldown

8, 8, 10, 10, 10

Hyperextension

5 x 20

Push-Up

Thursday

Legs - B

Barbell Deadlift

5 x 6

Barbell Reverse Lunge

5 x 10

Machine Seated Calf Raise

10, 10, 12, 12, 12

Leg Extension

8, 8, 10, 10, 10

Seated Leg Curl

8, 8, 10, 10, 10

DB Deadlift

5 x 10

Squat Jump

5 x 20

Friday

Shoulders & Arms - B

Barbell Overhead Press

6, 6, 8, 8, 8

DB Alternating Bicep Curl

6, 6, 8, 8, 8

DB Single Arm Tricep Kickback

8, 8, 10, 10, 10

Barbell Shrug

8, 8, 10, 10, 10

Barbell Bicep Curl

6, 6, 8, 8, 8

Single DB Seated Tricep Extension

6, 6, 8, 8, 8

Cable Upright Row

8, 8, 10, 10, 10

Seated DB Lateral Raise

8, 8, 10, 10, 10

Single Arm Cable Bicep Curl

8, 8, 10, 10, 10

Cable Reverse Grip Tricep Pulldown

8, 8, 10, 10, 10

Cable Single Arm Front Raise

8, 8, 10, 10, 10

Coach

More from Josh Holyfield Personal Development

Ashwini Kher

Four Weeks From Today Is Coming Either Way.

The next four weeks are happening either way. You can end May the same, or down a belt notch with proof you can still do hard things. This isn’t a big overhaul. It’s $27 and four weeks. Don’t like it? Email me. Full refund. No hoops. I can’t give you the h

Get 4 Week Training Protocol With Josh Holyfield

FAQs

I'm brand new to the gym. Can I actually do this?

Yes. Every exercise has a video guide. The app walks you through every session. And the Brotherhood is full of guys who started exactly where you are now. Your experience level isn't what determines your results, your effort is.

How fast do I get the program?

Instantly. You pay, it's in your email and loaded into the app. You could be running day one tomorrow morning.

I've only got 4-5 hours a week. Is that enough?

That's exactly what I built this for. 60 minutes a day, 5 days a week. If you can't find one hour a day for yourself, we've got a bigger conversation to have, but for most men, that's a realistic ask.

What happens after the four weeks?

Run it again. Move up to one of the 12-week programs. Stack the Ab Inferno protocol on top. The Brotherhood will help you pick what's next. But finish this first. One thing at a time.

Is this legit? Or another scam?

I'm not gonna waste your time trying to convince you. Go find my Facebook page. Check the Iron Forge Brotherhood group, 25,000+ real men running my programs, posting real results. Ask any of them. If I was a fraud, you'd know within five minutes.

The Proof