Ironclad Forge
BA Ridout
Olympic Lifting, Weightlifting, Functional Training, General Fitness, Women's TrainingIronclad Forge: The Next Evolution of Unbreakable Strength
Forge is the follow-up to the Ironclad Original, designed for lifters who’ve earned their foundation and are ready to take strength, muscle, and athleticism to the next level. Forge refines and intensifies the proven formula with a sharper focus on posterior chain dominance and gymnastics-inspired bodyweight mastery.
This program keeps the heavy compound lifts and hypertrophy-driven accessories you loved in the Original, but strategically amplifies posterior chain development through increased volume on deadlift variations and pulling movements that build more powerful back and hamstrings. At the same time, Forge weaves in progressive gymnastics elements and progressions to develop upper-body pulling strength, shoulder stability, and full-body control that translates to real-world power and impressive physique aesthetics.
Ironclad Forge is perfect for intermediate lifters who want thicker traps and lats, a bulletproof posterior chain, gymnastic-level body control, and the kind of balanced, imposing strength that stands out in any room.
You conquered the Original. Now step into the fire. Forge the next version of unbreakable.
A1
Handstand Prep
A2
Pull Day Warm-Up Drills
B
Pike Push-Up
1 x 6
C
Pike Push-Up
6, 5, 4, 3, 2, 1, MAX
D
Feet Elevated Ring Push-Up
1 x 10
E
Feet Elevated Ring Push-Up
10, 8, 6, 4, 2
F
Tempo Strict Pull-Up
G1
Alternating KB Bench Press
G2
Dual KB Bench Press
G3
Straight Bar Dips
A
Squat Mobility Warmup
B
Barbell Box Step-Up
1 x 5
C
Barbell Box Step-Up
3 x 5
D1
Deadlift
3 x 1
D2
Power Clean
3 x 4
D3
Sandbag to Shoulder
3 x 6
E1
Nordic Curls
E2
Glute Cable Kickback
E3
Sandbag Carry
3 x 50
A1
Banded Thread the Needle Stretch
2 x 10
A2
Handcuffs
2 x 10
A3
Cuban Press
B
Bridged Barbell Floor Press
1 x 10
C1
Bridged Barbell Floor Press
3 x 10
C2
Chest Supported Incline DB Row
3 x 10
C3
Clean Grip Hang Power Snatch
3 x 10
D1
DB Side Lateral Raise
D2
Band Tricep Pressdowns
3 x 1:00
A
WORLD'S GREATEST STRETCH
B
Banded Hip Flexor Stretch
C
Trap Bar Clean Pulls
1 x 8
D
Trap Bar Clean Pulls
2 x 8
E1
Back Squat
3, 6, 3, 6, 3, 6 @ 80, 70, 80, 70, 80, 70 %
E2
Sled Push
3 x 25
F
Glute-Ham Raise
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?
