Ironclad Titan
BA Ridout
Bodybuilding, Women's Training, General FitnessIRONCLAD TITAN: The ultimate bodybuilding program for lifters who are ready to go beyond ordinary results and sculpt a powerful, head-turning physique.
Designed exclusively for commercial gym environments, this proven protocol uses high-volume training, strategic progressive overload, and advanced intensity techniques to drive relentless muscle growth exactly where you want it.
The 8-week cycle is structured into two powerful 4-week blocks where you'll progress your main movements, building off the block before. Accessory movements are varied over the course of each block to maximize muscle endurance and hypertrophy. Together, this creates the perfect environment for sustained growth, driving mechanical tension, metabolic stress, and progressive adaptation across the full cycle.
Whether you’re an intermediate lifter aiming for noticeable new muscle or an advanced athlete refining symmetry and detail, Ironclad Titan delivers the clear, step-by-step roadmap to a stronger, more muscular, and undeniably impressive physique.
Refuse to stay small. Become Ironclad. Become Titan.
Prep
A
Ironclad Upper/Overhead Warmup
2-3x: PNF Lat Box Stretch 20 Band Pull-Aparts 20 Band or Cable Tricep Pressdowns
B
Barbell Overhead Press
4 x 5
C
Smith Machine Incline Bench Press
D1
DB Bench Press
D2
Seated Wide Grip Cable Row
E1
Seated Lateral Raise
E2
Seated Bent Over DB Fly
E3
Cable Rope Upright Row
Conditioning
A
Ironclad Back/Posterior Warmup
2-3x: 10 Bird Dogs / side 10 Deadbugs / side 10-15 Straight Arm Pulldowns w/ Band or Cable 10-15 Light DB/KB RDL
B
Strict Chest to Bar Chin-Ups
4 x MAX
C
DB RDL
D
Single Arm DB Row Drop Set
6 x 10
E1
Neutral Grip Pulldowns
E2
Hammer Curl
E3
Seated Incline DB Curls
A
Zone 2 Cardio
1 x 20:00
Conditioning
B
Active Recovery Circuit
Spend 15-20 minutes working on mobility, stretching, range of motion, ice bath, etc. to aid in recovery and prep for the rest of the week. Example: Cat Cows:3 x 10 breaths Bird Dogs: 3 x 10 per side Three-Way Ankle Mobilization: 3 x 6 reps each position Inchworm with Hip Opener: 3 x 8 reps 90/90 Flow: 3 x 45 seconds back and forth Cossack Squat: 3 x 8 reps per side Mini Band Wall Slide: 3 x 15 reps
Prep
A
Ironclad Upper/Bench Warmup
2-3x: :30 Push-up Plank Hold 5 Thread-the-Needle / Side 10-15 Push-ups 10-15 Light DB/KB Overhead Press
B
Barbell Bench Press
4 x 5
C1
Hammer Strength Chest Press
C2
Single Arm Lat Pulldown
D1
Pec Deck Chest Fly
D2
Pec Deck Rear Delt Fly
E
Rolling Tricep extensions
F
Standing Bradford Press
Prep
A
Ironclad Lower Body/Squat Warmup
2-3x: 10 Banded Lateral Walks / side 10 Banded Glute Bridge w/ 5 sec hold each rep 10 Mountain Climber + Hip Stretch / side 10 Unweighted Step-ups / side
B
Tempo Back Squat
4 x 5
C
DB Bulgarian Split Squat
D
Barbell Hip Thrust
E1
1 + 1/4 Rep Leg Extensions
E2
1 + 1/4 Rep Hamstring Curls
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?
