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Black Iron Built

Black Iron Training

Bodybuilding, General Fitness
Coach
Emi Mraule

Built is for those that are wanting to build muscle or lose fat as effectively and efficiently as possible.

In this program, you will have access to a full exercise library so you always know what you're doing. There is zero guess work -- sets, reps, rest, tempo, and RPE are all laid out for you!

Members are welcomed and encouraged to record their sets and post in the group chat for form video analysis. If something feels off, we'll figure out why.

We utilize a variety of exercises and stimuli in order to ensure you're making the progress you want to see and never getting burnt out.

This program incorporates exercises that will optimally load the targeted musculature while minimizing fatigue so you can feel your best inside and outside of the gym!

It is recommended that you have access to a fully equipped gym.

Training split: 4-5x/week (may vary) Workout duration: 45-90 minutes (may vary)

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 // Squat rack // Bench // Cable units // Machines (leg press, leg curl, chest press, etc.)
Recommended
Cardio machine
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Strength - Week 2, Day 1 - Back & Triceps

A

Single Arm Braced Thoracic Lat Row

8, 8, 6

B

Chest Supported Neutral Lat Pulldown

8, 8, 6

C

Seated Cable Upper Back Pull Apart

10, 10, 8

D

Unilateral DB Vertical Preacher Curl

10, 10, 8

E

DB Hammer Curl

10, 10, 8

Monday
Strength - Week 2, Day 2 - Delts & Legs

A

Cable Cross Lateral Raise

12, 12, 10

B

Seated DB Anterior Delt Shoulder Press

8, 8, 6

C

RDL

8, 8, 6

D

Seated Leg Curl

10, 10, 8

E

Split Squat - Glute Bias

12, 12, 8

Tuesday
Strength - Week 2, Day 3 - Cardio

A

Cardio

1 x 60:00

Wednesday
Strength - Week 2, Day 4 - Chest, Delts & Triceps

A

Machine Chest Press

8, 8, 6

B

DB Chest Fly

10, 10, 8

C

Cable Cross Y Raise

12, 12, 10

D

Cable Cross Tricep Pressdown

10, 10, 8

E

Cable Cross Overhead Tricep Extension

12, 12, 10

Thursday
Strength - Week 2, Day 5 - Legs

A

Hack Squat

8, 8, 6

B

Leg Press - Medium Width

8, 8, 6

C

Glute Bridge (Machine)

8, 8, 6

D

Garhammer

3 x 12

Friday
Strength - Week 2, Day 6 - Cardio

A

Cardio

1 x 60:00

Saturday
Strength - Week 2, Day 7 - Cardio

A

Cardio

1 x 60:00

Coach
coach-avatar Emi Mraule

National Academy of Sports Medicine (NASM), Over 10 years experience in the fitness industry

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Are you ready to transform your body?

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

Get Black Iron Built
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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.
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Black Iron Built
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Black Iron Built
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Black Iron Built
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Black Iron Built