Iron Legion Strength Co.
5 weeks
4 days/ week of lifting
1 additional day with core work and conditioning option
Focus on prepping main lifts with single joint/ isolation movements prior to main lift. Goal is not pre-exhaust but rather truly priming the movement, greasing the groove, and getting warmed up.
Linear 5x5 progression on main lifts
Features5 sessions per week
Must use App app to view and log training
Program Training
A1
Agile 8
A2
Medicine Ball Slam
3 x 10
B
Step-Ups
2 x 8
C
Banded Lying Hamstring Curl
2 x 20
D
Kneeling Cable Crunch
3 x 12
E
Deadlift
5 x 5
F
Russian KB Swing
5 x 0:30
A1
Agile 8
A2
Battle Ropes
3 x 0:30
B
1-Arm DB Row
8, 8, 6
C
DB Bench Press
2 x 12
D
Bench Press
5 x 5
E
Rope Triceps Pushdowns
3 x 12
F
Bent Over Rear Delt Fly
3 x 20
A
Flexibility/Mobility Routine
Conditioning
B
Conditioning
Choose your poison and go to town. Do 10-60 minutes of conditioning work. Examples: easy walk, hard walk, hiking/ trail walk, jog/ run/ hill sprints/ trail run, bike ride, stationary bike, treadmill, rower, battle ropes/ other light conditioning tools. Get creative and get to work, just don't wreck yourself for tomorrow's workout.
Conditioning
C
Abs 1
5 rounds :30 seconds on / :30 seconds rest 1) jack knife sit-up 2) plank 3) ankle biters 4) flutter kicks 5) downward dog toe touch
A1
Agile 8
A2
Medicine Ball Slam
3 x 10
B
Tempo Goblet Squat
2 x 6
C
DB Romanian Deadlift
3 x 12
D
Dead Bug w/ Banded Hip Flexor March
3 x 8
E
Back Squat
5 x 5
F
Barbell Row
3 x 8
A1
Agile 8
A2
Battle Ropes
3 x 0:30
B
Lat Pulldown
3 x 12
C
Barbell Push-Up
1 x 60
D
Barbell Bicep Curl
3 x 12
E
DB Lateral Raise
3 x 15
F
Suitcase Carry
3 x 50
