Ironclad Forge
BA Ridout
Olympic Lifting, Weightlifting, Functional Training, General Fitness, Women's TrainingStrength isn’t given — it’s forged in fire. Building directly on the foundational gains of our Ironclad Original program, this 6-week sequel escalates your raw power, muscle density, and explosive athleticism to elite levels. If the prequel ignited your engine, Ironclad Forge accelerates it—pushing deeper into hybrid demands while stacking on serious, sustainable PRs.
What? This advanced program amplifies the Original's core by layering heavier compounds with evolved hypertrophy and gymnastics accessories. It evolves traditional strength lifts with intensified strongman grit, bodybuilding circuits, and unconventional barbell protocols for a no-compromise build.
Structure: You'll tackle a 4-day cycle per week with built-in recovery waves, blending upper/lower push and pull days for relentless progression. Comprised of two 3-week waves that ramp intensity on key lifts and refine accessories, it includes expanded daily mobility preps, video demos, and scaling cues to guide your ascent—ensuring every session builds on your prequel foundation for unbreakable results.
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?
