Black Iron Body
Black Iron Training
Strength & Conditioning, Bodybuilding, General Fitness, PowerliftingThis 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.
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
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
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
A
Run or Cardio of Choice
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
Krissy Harclerode
Founder & CEO of Black Iron Training & Black Iron Nutrition.
Join Black Iron Training and become the strongest, fittest version of yourself.
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Black Iron Body
Black Iron Body
Black Iron Body
