Ironclad Original
BA Ridout
Strength & Conditioning, Functional Fitness, Functional Training, Women's Training, BodybuildingIronclad Original: Where True Strength Begins
Strength isn’t given—it’s earned, rep by rep, in the fire of consistent effort. Ironclad Original is the foundational 6-week strength program that started it all: the very blueprint that helped power Arielle Loewen to CrossFit Games athlete, Rogue Invitational competitor, and the title of America’s Fittest Mom. If you’re ready to build raw, functional power, pack on dense muscle, and unlock explosive strength that carries over to every challenge life throws at you—this is where your journey begins.
What You’ll Build: Ironclad Original masterfully blends heavy compound lifts with intelligent hypertrophy accessories and unconventional training elements drawn from strongman, bodybuilding, and performance protocols. The result? A physique that’s not just strong on paper—it’s strong in the real world.
How It Works: Train 4 days per week on a proven push/pull split with two expertly designed variations to keep progression balanced and sustainable. The 6-week cycle is divided into two progressive 3-week waves: the first wave establishes a rock-solid base and refines technique, while the second wave ramps up intensity and volume to drive breakthrough gains in your main lifts and accessory work.
Whether you’re an intermediate lifter breaking through plateaus, a competitive athlete sharpening your edge, or someone who simply wants to feel unbreakable in daily life, Ironclad Original delivers measurable strength increases, noticeable muscle growth, and a level of confidence that only comes from earning it the hard way.
This is the program that forged champions—and it’s ready to forge you.
A1
Lying Shoulder Internal & External Rotation
3 x 10
A2
Face Pull w/ External Rotation
3 x 10
B
Wide Grip Barbell Bench Press
1 x 5
C
Wide Grip Barbell Bench Press
5, 4, 3, 2, 1, MAX
D
Incline DB Bench Press
1 x 10
E
Incline DB Bench Press
10, 8, 6, 4, 2
F1
Strict Chin Up
4 x MAX
F2
Parallel Bar Dips
4 x MAX
A
TRX Hip Mobility Sequence
3 x 10
B
Rear Foot Elevated Split Squat
1 x 5
C
Rear Foot Elevated Split Squat
3 x 5
D
Zercher Deadlift
1 x 5
E
Zercher Deadlift
5, 4, 3, 2, 1, MAX
F1
Banded Russian Kettlebell Swing
F2
Broad Jump
3 x 5
G
Nordic Curls
1 x 20
A1
Resistance Band Shoulder Warmup Circuit
A2
Band Pass Through
2 x 10
B
Close Grip Bench Press
1 x 10
C1
Close Grip Bench Press
3 x 10
C2
Seal Row
3 x 10
C3
DB Upright Rows
3 x 10
D1
Turkish Get-Up Sit-Up
1 x 3:00
D2
Turkish Get-Up Sit-Up
1 x 3:00
E
Diamond Push-Ups
1 x 3:00
A1
Single Leg Hip Bridge
3 x 15
A2
Squat Mobility Warmup
3 x 10
B
Tempo Snatch Grip Deadlift
1 x 8
C
Tempo Snatch Grip Deadlift
2 x 8
D
Tempo Back Squat
1 x 6
E
Tempo Back Squat
2 x 6
F
Banded Double KB Deadlifts - Sumo Stance
G
Box Hip Extensions
1 x MAX
BA Ridout
Professional Meathead, Certs...yes, CSCS, USA Weightlifting, other ones, not that any matter really, 25 years experience turning Babies in Beasts! Want some?
