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.
Warmup
A
"3x (:30 rest between rounds) 10 Banded Air Squat 6 Dead Bug (per side) 12 Lunge Pulse (each way) 6 Leg Swings (each way)"
B
Tempo Front Squat
5 x 5
C1
DB Lunge Jump
3 x 10
C2
Standing Abduction
3 x 10
D1
Spanish Squat
3 x 10
D2
Banded Lateral Walk
3 x 10
E1
Pallof Deadbug
3 x 10
E2
Single Arm Low Row-tation
3 x 10
5:00 BURN
F
1,2,3,4..etc Burpee DB Push Press *you will start with 1 of each, then 2 of each, 3 of each, etc for 5:00 without stopping. PUSH!
Warmup
A
3x (:30 rest between rounds) 10 Banded Pull Aparts 10 Spiderman Planks 10 Eccentric Pushups 10 1/2 Kneeling Palloff Press (each way)
B
Incline Bench Press
10, 10, 8, 8
C1
Push Ups
MAX, _ , _
C2
DB Single Leg V ups Sweat
3 x 10
D1
DB Upright Row
3 x 10
D2
Delt Raise (Front + Lateral)
3 x 10
Conditioning
E
3 Rounds: 50 Jump Rope 20 Plank Wall Ball Taps 15 Wall Ball Shots Rest 1:00 between rounds
Sprint Conditioning Day
A
5x :30 Sprint :30 Off 10x 1:00 Hard Run 1:00 Walk 5x :30 Sprint :30 Off *Your sprint pace should be an ABSOLUTE max effort for the :30 time frame
Warmup
A
3x (:30 rest between rounds) 10 Banded Lateral Walks (each way) 10 Jump Squats 10 Bird Dog 10 Banded Good Mornings
B
Deadlift
12, 10, 10, 8
C1
Physioball Leg Curl
3 x 15
C2
Skater Jumps
3 x 20
D1
Internal Rotation Bulgarian Split Squat
3 x 10
D2
Quadruped Toe Touches
3 x 20
E1
Glute Bridge DB Pullover
3 x 10
E2
Barbell Roll Outs
3 x MAX
5:00 BURN
F
5:00 Sled Drag* every minute, starting at 0:00, 10 Bear Plank Shoulder Taps** *If you are unable to drag a sled, go with resistance band marches or a heavy ruck walk on a treadmill/outside **if you cannot hold a bear plank, do standard plank shoulder taps
Warmup
A
3x (:30 rest between rounds) 10 Banded Scap Retracts 5 Inchworms 10 Banded Lat Pressdown 10 Hollow Rocks
B
Power Clean
4 x 5
C1
Pull-Up
MAX, _ , _
C2
DB Plank Pull Throughs
3 x 20
D1
Pendlay Row
3 x 10
D2
Cable Single Arm Low Row
3 x 10
Conditioning
E
21-15-9-6 Calories on the Bike Dips (any kind!) DB Push Press 40/25# *dips can be on a bench, plates, parallettes, rings, or horizontal bar
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
