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Black Iron Powerlifting

Black Iron Training

Powerlifting, Weightlifting
Coach
Kiefer Lammi

A complete powerlifting program designed to improve your big three; the squat, bench, and deadlift. This program also includes accessory work to improve all three lifts as well as prevent injury and help you get strong. This program peaks several times throughout the year. 4 new workouts per week. Each workout can be completed in 75-90 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 4 days per week
Daily strength, accessory, and skill work 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 and Bumper Plates // Squat Rack // Bench/Rack
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Deload - Day 1

Warm-up

A

Cat-Cow x6 Dead Bug x6/side Side Lying T-Spine Windmill x8/side Split Stance Adductor Mob x8/side Couch Stretch x30s/side Reverse Lunge to 1-Leg RDL x5/side Alt. Cossack Squat x5/side Squat to Stand w/ OH Reach x5

B

Box Squat

3 x 10

C

Heel Elevated Goblet Squat

3 x 6

D1

GHD Hip Extension

3 x 15

D2

Split Squat

3 x 10

E1

Weighted Overhead Sit-up

3 x 15

E2

Side Plank

3 x 30

Tuesday
Deload - Day 2

Warm-up

A

Cat-Cow x6 Dead Bug x6/side Side Lying T-Spine Windmill x8/side Split Stance Adductor Mob x8/side Couch Stretch x30s/side Reverse Lunge to 1-Leg RDL x5/side Alt. Cossack Squat x5/side Squat to Stand w/ OH Reach x5

B

Bench Press

3 x 6

C1

Alt. DB Bench Press

3 x 10

C2

Chest-Supported DB Row

3 x 10

D1

DB Lateral Raise

2 x 15

D2

Straight Arm Pulldown

3 x 12

E1

DB Incline Curl

3 x 15

E2

DB Skull Crusher

3 x 15

Thursday
Deload - Day 3

Warm-up

A

Cat-Cow x6 Dead Bug x6/side Side Lying T-Spine Windmill x8/side Split Stance Adductor Mob x8/side Couch Stretch x30s/side Reverse Lunge to 1-Leg RDL x5/side Alt. Cossack Squat x5/side Squat to Stand w/ OH Reach x5

B

Deadlift

10 x 3

C

Toes Elevated DB RDL

3 x 10

D1

DB Step-up

3 x 10

D2

Single Leg Hip Thrust

3 x 10

E1

Weighted Plank Hold

2 x 60

E2

DB Side Bend

2 x 15

Friday
Deload - Day 4

Warm-up

A

Cat-Cow x6 Dead Bug x6/side Side Lying T-Spine Windmill x8/side Split Stance Adductor Mob x8/side Couch Stretch x30s/side Reverse Lunge to 1-Leg RDL x5/side Alt. Cossack Squat x5/side Squat to Stand w/ OH Reach x5

B

Barbell Strict Press

4 x 6

C1

DB Incline Bench Press

3 x 10

C2

Pull-Up

3 x 10

D1

DB Pullover

3 x 12

D2

Band Face Pull

3 x 15

E1

DB Hammer Curl

3 x 15

E2

Banded Tricep Pushdown

3 x 30

Coach
coach-avatar Kiefer Lammi

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

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Ready to improve your big three?

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

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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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Black Iron Powerlifting
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Black Iron Powerlifting
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Black Iron Powerlifting
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Black Iron Powerlifting