GritLab Iron

GritLab

Powerlifting, Bodybuilding
Coach
Kyle Zulon

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

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Progress You Can Count On
GritLab Iron uses Conjugate-style variation and periodization to drive consistent strength in your major lifts—without hitting walls. No guesswork, no burnout—just smart, structured gains.
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Time-Efficient Workouts
Strong, not stuck in the gym – GritLab Iron blends heavy lifting, speed work, and targeted accessories into under-an-hour sessions that build strength and athleticism. Perfect for busy lifters who still want real progress.
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Built for Longevity & Performance
Train smart, stay strong – With rotating movements, autoregulation, and built-in recovery strategies, GritLab Iron supports joint health, reduces wear and tear, and keeps you lifting hard for the long haul.
Features
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Access to your coach
Through workout session comments and periodic Q&A's with coach.
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Programming 4 days per week
Strength training that’s accessible and challenging for athletes of any level or background. Monday, Tuesday, Thursday, and Friday, split.
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Exercise Video Guidance
Instructional exercise videos to guide your practice and make execution easy.
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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
Sweating over a lifeless PDF is so last year. Your coach and team will push you harder and keep you going longer, all through the app.
Equipment
Required
Barbell // Plates // Dumbbells // Power Rack // Bands
Recommended
Rack Attachments // Specialty Bars // Cable Machine
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2025-4-21

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

Monday
2025-4-22

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

Wednesday
2025-4-24

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

Thursday
2025-4-25

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

Coach
coach-avatar 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!"

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Built to Last, Designed to Grow

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
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FAQs
How many days per week is the programming?
The program is five days per week. Following a Monday, Tuesday, Thursday, Friday, Sunday split. Days can be shifted around in the app's calendar if you need to lift on certain days or just follow at your own pace.
What if I don't have access to certain equipment?
That is fine! Thankfully, Train Heroic allows you to easily swap out an exercise for a different one based on equipment availability. I will also provide alternatives if we are utilizing equipment that might not be "common," but most equipment in a home gym will be enough for this program.
How Do I Receive The Program?
I've partnered with TrainHeroic to deliver each training session and our entire community through an app. You'll get a welcome email where you'll find a link to download the app and to log into your account.
Is There a Long Term Commitment?
Nope. You'll pay for a month at a time and you can cancel anytime. And, your first 7 days are on me!
The Proof
verified-athlete-avatar 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""

verified-athlete-avatar 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!""

Join Your Virtual Gym

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

GritLab Iron
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GritLab Iron
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GritLab Iron
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