Who 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
Banded DB Bench Press
2 x 20
B
GL Meadow Rows
3 x 12
C
GL DB Y Raises
15, 20, 25
D
GL Banded Skull Crushers
5 x 30
E
GL Banded Tate Extensions
3 x 50
A
GL Sumo Deadlift
5, 5, 5, 3, 1, 1, 1
B
GL Cyclist Back Squats
5 x 10
C
Standing Hamstring Curl
5 x 10
D
GL Banded Pull Throughs
4 x 30
E
Hanging Knee Raise
5 x 10
A
GL Banded Bench Press
9 x 4
B
Standing DB Press
4 x 10
C
GL DB Rolling Tricep Extensions
4 x 12
D
45 Degree Incline DB Row
3 x 15
E
Single Arm Cable Curls
4 x 15
F
Banded/Cable Lateral Raises
4 x 12
A
GL Banded Box Squat
10 x 3
B
Banded Deadlift
3 x 2
C
Hack Squat
3 x 12
D
Glute-Ham Raise
5 x 10
E
Double Deadbug
5 x 20
A
GL Axle Bar/Fat Grip Bench Press
5, 5, 5, 3, 1, 1, 1
B
GL Incline Barbell Bench
5 x 5
C
Barbell JM Press
4 x 8
D1
GL DB Rolling Tricep Extensions
4 x 12
D2
GL DB Hammer Curl
4 x 12
E
Seated Lateral Raise
4 x 12
"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 TrialRecreational 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""
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!""
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