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Black Iron Body

Black Iron Training

Strength & Conditioning, Bodybuilding, General Fitness, Powerlifting
Coach
Krissy Harclerode

This program is for anyone looking to use a well rounded fitness approach to both improve body composition and increase their overall fitness level simultaneously. Meant to be done in a one-hour time block, this program will consist of a warm up, main lift, accessory superset, and finish with a conditioning piece. If improving your aesthetics while also feeling the positive effects of a well-built fitness program is your goal - BODY is for you!

This 5x/week program is split into two upper-body focused days, two lower-body focused days, and one day focused on sprint interval training consisting of running, burpees, and bodyweight movements. It is easily modifiable and there will be movement substitutions for those looking to work through the program with minimal equipment.

Features
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Access to your coaches
Coaches are available to answer any questions you have about the programming throughout the week.
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Programming 5 days per week
Daily strength and conditioning training that’s accessible and challenging for athletes of any level or background.
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best.
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Delivered through TrainHeroic
An easy to use system that sends you the workouts, video instruction and sharing, and allows you to track and measure your progress.
Equipment
Required
Barbell & Weights // Dumbbells // Pull-Up Bar // Bench // Resistance Bands
Recommended
Cardio machine
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
W1 Upper 1

Prep

A

Upper Body Warmup

5 min ski erg, row, jumprope, air bike (something that uses arms) 2 rounds – 10 band pull aparts 10 band Cuban press 10 shoulder pass through

B

Bench Press

4 x 6

C1

Pendlay Row

3 x 10

C2

Single Arm Z Press

3 x 20

D1

Plyo Push-Up

3 x 30

D2

Half Kneeling Ball Slams

3 x 20

E

Burpee pull-up

Tuesday
W1 Lower 2

Prep

A

Lower Body Warmup

5 min walk, jog, bike, or row 2 rounds – 10 air squats 10 tip toe glute bridges 6 inchworm to Spider-Man lunge If you have a hip circle or glute band, 2-3 sets of x30-60sec lateral walks

B

Snatch Grip Deadlift

4 x 6

C1

Hip Thrust

3 x 8

C2

Skater Squat

3 x 18

D1

Single Leg Pogo Jump

3 x 60

D2

KB Psoas Raise

3 x 20

E

Glute Bridge Hamstring Walkout

2 x 60

Wednesday
W1 Upper 2

Prep

A

Upper Body Warmup

5 min ski erg, row, jumprope, air bike (something that uses arms) 2 rounds – 10 band pull aparts 10 band Cuban press 10 shoulder pass through

B

Strict Press

4 x 6

C1

Dual DB Hang Snatch

3 x 10

C2

DB Incline Bench Press

3 x 10

D1

Seated Vertical Med Ball Throw

3 x 15

D2

DB Plank Pull Through

3 x 20

E

Wall Walk

Thursday
Run/Cardio Time Trial

A

Run or Cardio of Choice

Saturday
W2 Lower 1

Prep

A

Lower Body Warmup

5 min walk, jog, bike, or row 2 rounds – 10 air squats 10 tip toe glute bridges 6 inchworm to Spider-Man lunge If you have a hip circle or glute band, 2-3 sets of x30-60sec lateral walks

B

Back Squat

6, 6, 6, MAX

C1

Front Rack Step-Ups

3 x 20

C2

Cossack Squat

3 x 12

D1

Goblet Lunge Jump

D2

Plank Jack

3 x MAX

E

Banded Glute Bridge March

3 x 60

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Ready to sharpen your physique?

Join Black Iron Training and become the strongest, fittest version of yourself.

Get Black Iron Body
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FAQs
Are the workouts sent out daily?
The workouts are published every Sunday for the upcoming week! This gives our clients the flexibility of moving sessions around for that week while staying on track for that current cycle!
What if I can’t workout on the assigned day?
No problem! You can move that workout to a different day and still record all your stats as usual!
Do I have to wait to start at the beginning of a cycle?
No you don't. It’s best to jump in when you sign up! We understand everyone may not start at the beginning of a cycle, however, our programs are all periodized and based on progression so you will benefit from starting as soon as you join.
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