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Black Iron Body

Black Iron Training

Strength & Conditioning, Bodybuilding, General Fitness, Powerlifting
Coach
Kiefer Lammi

Our twist on traditional strength training with a hint of bodybuilding and functional fitness. Perfect for anyone who doesn’t fit the mold of ‘just’ a powerlifter, bodybuilder, or anything else - our goal with BODY is to leave you feeling stronger, fitter, and more capable in the gym than when you started. The programming is built in 8-16 week cycles and broken into 4-week blocks that are progressive over time. Each cycle will have a strength emphasis in certain areas with complimenting accessory movements to build muscle and get you feeling your best. 5 new workouts per week including: 2 upper body, 2 lower body, and 1 conditioning. Each workout can be completed in 45-60 minutes.

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
Week 1 - Day 1

Prep

A

General Warm-up

General Warm-up *You're always welcome to do your own thing for your warm-up if you have a routine you prefer to follow! Begin with general warm-up of your choice to get moving and elevate your HR (bike, jog, jump rope, skipping, etc) followed by (or moving straight into): Cat Cow x 10 Side Lying T-Spine Windmill x 6ea Split Stance Adductor Mob x 8ea Inchworm to Spiderman Lunge x 5 Squat to Stand with Overhead Reach x 3ea

Prep

B

Prep Circuit (Lower) - 3

3 Sets @ Moderate Intensity - Rest :10 sec between movements, :30 sec between rounds 6 DB Cyclist Squats 6/side Dead Bug 4/side Alt. Split Squat Jumps 12 Band Pull Apart *Rest :30 seconds after each round *Pre-Lift Circuits are meant to elevate your HR and warm-up muscles you'll be using during your lift!

C

Back Squat

3, 3, 3, 10, 10

D1

Sumo Deadlift

3 x 6

D2

Copenhagen Side Plank

3 x 0:20

E1

Chin-Up

3 x 10

E2

Rear Foot Elevated Split Squat

3 x 8

F1

GHD Hip Extension

3 x 15

F2

L-Sit Progressions

3 x 30

Monday
Day 2

Prep

A

General Warm-up

General Warm-up *You're always welcome to do your own thing for your warm-up if you have a routine you prefer to follow! Begin with general warm-up of your choice to get moving and elevate your HR (bike, jog, jump rope, skipping, etc) followed by (or moving straight into): Cat Cow x 10 Side Lying T-Spine Windmill x 6ea Split Stance Adductor Mob x 8ea Inchworm to Spiderman Lunge x 5 Squat to Stand with Overhead Reach x 3ea

Prep

B

Pre-Lift Circuit (Upper) - 3

Circuit Details 3 Sets @ Moderate Intensity - Rest :10 sec between movements, :30 sec between rounds 10 Plate Ground to Overhead 10 Plank Plate Run 10/side Russian Twists 10 Band Face Pull *Rest :30 seconds after each round *Pre-Lift Circuits are meant to elevate your HR and warm-up muscles you'll be using during your lift!

C

Bench Press

3, 3, 3, 10, 10

D1

Barbell Pendlay Row

4 x 8

D2

Bent Over Rear Delt Fly

3 x 15

E1

Deficit Push-Up

3 x 20

E2

Double Racked KB Carry

3 x 100

Bodybuilding Circuit

F

2-3 Sets Barbell Bicep Curls x 10-20 to 2 RIR Band Bicep Curls x Max Reps without stopping *Rest 1:00 after each round 2-3 Sets DB Skull Crushers x 10-20 to 2 RIR Band Tricep Pushdowns x Max Reps without stopping *Rest 1:00 after each round

Tuesday
Day 3

Cardio / Conditioning

A

Cardio / Conditioning Weeks will rotate between long, medium, and short interval options. You're always welcome to reference past weeks if a particular style doesn't fit your interests or energy level for the day! Long Monostructural Workout For Time 3,000m Row 1.5mi Run 6,000m C2 Bike / 12:00 Air Bike *This is a mixed piece aimed to be roughly 10-12:00 on each machine. So, if you're working outside or with different brands of machines, aim for a 12:00 steady effort for each. Rough time domain is 30-45 minutes of work at a steady pace. Machine options: Fan Bike Spin Bike Rower Ski Erg Running Stairmaster Elliptical or 30-45 Minute Steady State Run, Cycle, Row or Hike!

Thursday
Day 4

Prep

A

General Warm-up

General Warm-up *You're always welcome to do your own thing for your warm-up if you have a routine you prefer to follow! Begin with general warm-up of your choice to get moving and elevate your HR (bike, jog, jump rope, skipping, etc) followed by (or moving straight into): Dead Bug x 6ea Side Lying T-Spine Windmill x 6ea Split Stance Adductor Mob x 8ea Inchworm to Spiderman Lunge x 5 Squat to Stand with Overhead Reach x 3ea

Prep

B

Prep Circuit (Lower) - 3

3 Sets @ Moderate Intensity - Rest :10 sec between movements, :30 sec between rounds 6 DB Cyclist Squats 6/side Dead Bug 4/side Alt. Split Squat Jumps 12 Band Pull Apart *Rest :30 seconds after each round *Pre-Lift Circuits are meant to elevate your HR and warm-up muscles you'll be using during your lift!

C

Deadlift

3, 3, 3, 10, 10

D1

Front Squat

6 x 3

D2

Band Resisted Side Plank Row

3 x 10

E1

Pull-Up

3 x 10

E2

Barbell 1-Leg RDL

3 x 6

F1

Goblet Cyclist Squats

3 x 20

F2

Weighted Plank Hold

3 x 60

Friday
Day 5

Prep

A

General Warm-up

General Warm-up *You're always welcome to do your own thing for your warm-up if you have a routine you prefer to follow! Begin with general warm-up of your choice to get moving and elevate your HR (bike, jog, jump rope, skipping, etc) followed by (or moving straight into): Dead Bug x 6ea Side Lying T-Spine Windmill x 6ea Split Stance Adductor Mob x 8ea Inchworm to Spiderman Lunge x 5 Squat to Stand with Overhead Reach x 3ea

Prep

B

Pre-Lift Circuit (Upper) - 3

Circuit Details 3 Sets @ Moderate Intensity - Rest :10 sec between movements, :30 sec between rounds 10 Plate Ground to Overhead 10 Plank Plate Run 10/side Russian Twists 10 Band Face Pull *Rest :30 seconds after each round *Pre-Lift Circuits are meant to elevate your HR and warm-up muscles you'll be using during your lift!

C

Push Press

5 x 5

D1

Single Arm Z Press

3 x 10

D2

DB Pullover

3 x 12

E1

Barbell Inverted Row

3 x 15

E2

DB Bench Press w/ Feet on Bench

3 x 15

Bodybuilding Circuit

F

4-5 sets as a circuit 8/side Heavy DB Curls (Alternating arms) 12-15 Single Arm DB Tricep Kickback per side 12-15 Lateral Raise w/ Slow lowering Rest :15-30s between movements, 1:00 between rounds

Coach
coach-avatar Kiefer Lammi

NSCA Certified Strength & Conditioning Specialist (CSCS), USA Weightlifting Level 1, BS in Exercise Science

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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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