Farm Strong
Iron Performance
Whether you are training for races, want to get stronger, or just want to see how far you can push your body, this intense 12 Week program is for you! This program consists of 3 strength based days, and 3 cardio based days. The strength based days are broken up into a leg day, a pressing day, and a pulling day. To achieve maximum strength gains, it is important to adjust your working 1 Rep Max every 4 weeks. The cardio based days are broken up into mileage days, interval days, and low impact days. It is important to familiarize yourself with heart rate zones prior to starting the program.
A1
Air Squat
3 x 10
A2
Hip Abduction Walk
3 x 10
A3
Lunge Walk
3 x 10
B1
Back Extension
4 x 12
B2
Goblet Squat
4 x 8
C
Back Squat
4 x 10
D1
Romanian Deadlift
5 x 12
D2
Bulgarian Split Squat
5 x 8
E1
Hamstring Curl machine
E2
Front Squat
A
Run
1 x 4
A1
IYTs
3 x 6
A2
Band Pull-Apart
3 x 10
A3
Thoracic Windmill
3 x 5
B1
Tricep Pushdown
4 x 10
B2
Cable Low Row
4 x 10
C
Barbell Bench Press
4 x 10
D1
Dumbbell Incline Bench Press
5 x 8
D2
Skull Crushers
5 x 8
E1
DB Overhead Press
E2
DB Chest Fly
A
Run
6 x 0.25
A1
IYTs
3 x 5
A2
Band Pull-Apart
3 x 10
A3
Banded Bicep Curl
3 x 15
B1
DB Bicep Curls
4 x 12
B2
Face Pulls
4 x 12
C
Barbell Row
5 x 10
D1
Single Arm Lat Pull Down
5 x 10
D2
DB Reverse Fly
5 x 10
E1
1-Arm DB Row
E2
Pull-Ups
A
Assault Bike
1 x 45:00
