Black Iron Functional Strength

Black Iron Training

Coach
Chris Bonilla

This program is for the barbell aficionado. Nothing feels better than loading up some weight on the bar and getting after it. There’s also no better way to become your strongest and most powerful self. For that reason, barbell movements dominate this program, with the main objective being to maximize strength and power with a solid mix of powerlifting movements (squat/bench/deadlift) and weightlifting movements (snatch/clean and jerk).

This 5x/week program will progress through various distinct phases, alternating the focus between powerlifting, weightlifting, and many accessory exercises. While the barbell is heavily used throughout; dumbbells, kettlebells, and body weight movements will also be implemented when needed to provide a balanced strength profile.

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 accessory 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 and bumper plates // Rack for squats and bench press // Kettlebells and/or dumbbells // Resistance band for hip exercises
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
GPP I Week 1 Day 1 (Squat Day)

WL Warm Up (Snatch)

A

10 Minutes on a Bike/Assault Bike 2 Rounds of: 10 Front to Back Leg Swings (each side) 10 Side to Side Leg Swings (each side) 30s Squat Sit with KB 10 KB Goblet Squat 5ea Single-Leg KB RDL 5ea Cossack Squat --THEN-- 1-2 Sets with an empty bar: 10 Good Morning Into Squat

B

Back Squat

MAX, 10, 10 @ 55 %

C

Barbell Romanian Deadlift

3 x 8

D

GHD Hip Extension

3 x 15

E

Pull-Up

3 x 15

F

DB Bench Pull-over

3 x 15

Monday
GPP I Week 1 Day 2 (WL Technique)

Prep

A

WL Warm Up (Snatch)

10 Minutes on a Bike/Assault Bike 3 Rounds of: 15 Pass-Throughs 10 Front to Back Leg Swings (each side) 10 Side to Side Leg Swings (each side) 30s Squat Sit with KB --THEN-- 1-2 Sets with an empty bar: 5 Snatch Grip RDL 5 Snatch High Pulls 5 Muscle Snatch 5 Behind the Neck Press in Snatch Grip 5 Overhead Squats

B

Block Power Snatch

5 x 1 @ 60 %

C

Block Power Clean + Jerk

5 x 2 @ 60 %

D

Pause Jerk + Jerk

4 x 4 @ 65 %

E

Barbell Strict Press

3 x 10

Tuesday
GPP I Week 1 Day 3 (Mixed Day)

WL Warm Up (C+J)

A

10 Minutes on a Bike/Assault Bike 3 Rounds of: 15 Pass-Throughs 10 Front to Back Leg Swings (each side) 10 Side to Side Leg Swings (each side) 30s Squat Sit with KB --THEN-- 1-2 Sets with an empty bar: 5 Clean Grip Deadlift 5 Clean High Pulls 5 Muscle Clean 5 Strict Press

B

Block Clean Pull

5 x 5 @ 95 %

C

Bench Press

10, MAX, MAX @ 8, 10, 10

D

Front Squat

3 x 6

E1

Incline DB Bench Press

3 x 15

E2

DB Lateral Raise

3 x 15

Wednesday
GPP I Week 1 Day 4 (Hinge Day)

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

B

Deadlift

3 x 5

C

Good Morning

3 x 8

D

Single Leg Glute Bridge

3 x 15

E

Front Rack Carry

4 x 50

F

Pull-Up

3 x 7

G

GHD Hollow Hold

4 x 0:45

Friday
GPP I Week 1 Day 5 (Upper Hypertrophy)

Prep

A

Pre-Lift - Upper

3 Sets @ Moderate Intensity - Rest :10 sec between movements, :30 sec between rounds 5-8 Plyo Push-ups or 12 Shoulder Tap Planks 10 Band Pull-Aparts 5/side MB Side Toss or 8/side Pallof Press w/ Band 10 Scap Push-ups *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!

B

DB Bench Press

3 x 15

C

Single Arm DB Overhead Press

3 x 10 @ 8 lb

D

DB Reverse Fly

3 x 10

E

Incline Dumbbell Fly

3 x 10

F

Chest-Supported DB Row

3 x 12

Coach
coach-avatar Chris Bonilla

Master's of Sports Science in Exercise Science, USAW Advanced Sports Performance Coach, ACE Certified Personal Trainer, NSCA Certified Strength and Conditioning Specialist

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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 Functional Strength
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Black Iron Functional Strength
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Black Iron Functional Strength
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Black Iron Functional Strength