GritLab Iron
GritLab
Powerlifting, BodybuildingWho is GritLab Iron for? GritLab Iron is for everyday lifters, busy professionals, and former athletes who want to build serious strength and muscle* with a system that delivers results—without requiring 2-hour gym marathons. If you're after long-term gains, improved performance, and a well-rounded body that feels as good as it lifts, this is your training home.
Why choose GritLab Iron? GritLab Iron runs on the Conjugate Method—a proven system used by elite strength athletes, adapted for the everyday lifter. Instead of chasing the same numbers week after week, Conjugate training rotates the lift variations to target weak points, improve movement quality, and keep progress rolling.
Every week, you’ll hit: a Max Effort Day (for absolute strength), a Dynamic Effort Day (for speed & power), Targeted accessory work to bring up weak links and build muscle, And core work that actually carries over to your lifts.
It’s structured. It’s intentional. And it keeps things fresh without ever losing sight of the goal: build real-world strength, safely and sustainably.
Led by a CSCS-certified coach with over a decade in the trenches, GritLab Iron gives you all the tools to train smart, push hard, and stay consistent.
This is strength training without the guesswork. Just grit, strategy, and steady progress
A
Front Squat
3, 1, 1, 1
B
Snatch Grip RDLs
4 x 8
C
DB Reverse Lunge (Front Foot Elevated)
4 x 10
D
Seated Banded Leg Curls
1 x 100
E
Barbell Suitcase Holds
3 x 1:00
A
Close Grip Bench
4 x 3
B
Incline DB Bench Press
2 x 20
C
Snatch Grip Barbell Rows
4 x 10
D1
DB Rolling Tricep Extensions
3 x 10
D2
Alternating DB Hammer Curl
3 x 12
D3
DB Lateral Raise
3 x 15
A
Box Squat to Box Jump
1 x 1
B
Pause Back Squat
5 x 5 @ 65 %
C
Seated Good Mornings
3 x 8
D
Kettlebell Front Rack Bulgarian Split Squat
3 x 7
E
Spread Eagle Situps
5 x 10
A
Bench Press
6 x 5 @ 65 %
B1
Matador Dips
5 x 10
B2
Chin-Up
5 x 10
C
Tate Press
5 x 15
D
Banded Pull Aparts
1 x 100
Kyle Zulon
"I’m Kyle Zulon, aka Coach ZU, founder of GritLab. With a Master’s in Exercise & Sport Science and 10+ years of coaching, I help others build strength, endurance, and resilience. As a CSCS-certified coach with the NSCA and CrossFit L1 coach, I create efficient, no-nonsense training programs that deliver results. Join GritLab and train with purpose!"
GritLab Iron isn’t just another strength program — it’s expert-built, results-driven, and made to keep you training hard without breaking down. Real progress, smart structure, and sustainable gains. Lift with purpose. Build with Grit.
Start My 7-Day Free Trial
Manny Gonzalez
Recreational Lifter
Verified Athlete""I've hit weights I thought were physically impossible for me with his coaching. I've exceeded every goal I've set, and even the goals I laughed at. The best part? All injury-free. Science-backed, data-driven, intuitive coaching that has never steered me wrong. I've found my coach for life""
Shane Turner
Fitness Enthusiast
Verified Athlete""After years of lifting, this is hands down the best programming I’ve followed. The gradual gains, minimal aches/pains, and excitement to work out make it sustainable and effective. I’ve added 20# to my squat, 15# to my deadlift, and I’m on track for 15# more on my bench. Smart, solid results!""
When you join a team you’re getting more than programming, you’re joining an online community.
GritLab Iron
GritLab Iron
GritLab Iron
