Ironclad Original
BA Ridout
Strength & Conditioning, Functional Fitness, Functional Training, Women's Training, BodybuildingStrength isn’t given — it’s earned. This 6 week strength program is designed for those who want to build raw power, muscle, and explosive strength. As our original program that started it all (the original strength program written for Arielle Loewen - 4x CrossFit Games Competitor, 4x Rogue Invitational Competitor & America's Fittest Mom), this program pushes your limits while pulling in serious gains.
What? This program fuses heavy compound lifts with hypertrophy-focused accessories, ensuring you build functional power that translates to real-world performance. Expect traditional strength lifts with a combo of strongman, bodybuilding, and out-of-the box training protocols.
Structure You will follow 4-day-a-week split alternating between push and pull days, with two variations each for balanced progression. It is comprised of two 3 week waves that progress you in your strength movements and push your accessories throughout the cycle. Daily prep routines and video links guide you every step.
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
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?
