Ironback Amazonian Warrior
Ironback Performance
Strength & Conditioning, Women's TrainingIronback Amazonian Warrior is built for women who want to train with purpose, build a powerful physique, and develop the strength and endurance of an Amazon Warrior. With an emphasis on shoulders, back, arms, quads, glutes, and posterior chain, this program combines total-body strength training and conditioning to help you look strong, be strong, and perform strong.
This program is built around 3 days of lifting and 3 days of conditioning, mobility, and core work each week. The lifting days are designed to build muscle, strength, and shape through focused hypertrophy training, progressive overload, and smart exercise selection. You will train your lower body, upper body, and total body across the week with a clear emphasis on building strong legs, powerful glutes, a defined back, capped shoulders, and strong arms.
The conditioning days are there to help you stay lean, athletic, and capable without taking away from your strength progress. These days will include a mix of Zone 2 cardio, higher-intensity conditioning, mobility work, and abs 1-2 times per week. The goal is not just to look strong, but to move well, recover better, and build the kind of endurance that supports your training instead of beating you down.
You will also have access to coaching support from me throughout the program. If you have questions, need clarification, or want help understanding the workouts, you can post in the program chat and I’ll be there to answer. You’ll also have access to form checks, so you can make sure you’re moving well, training safely, and getting the most out of every lift.
This is not a random workout plan. It is a structured strength and physique program built to help women train hard, build confidence under the bar, and become stronger week after week.
Let’s get to work, lift heavy, and get f*cking jacked.
Prep
A
Total Body Warm Up
1. 3 minutes on Treadmill or Bike 2. Air Squat x10 3. Hamstring Scoops x5ea 4. Lateral Lunge x5e 5. Inchworms x5 6. Bear Crawl x20yds 7. World's Greatest Stretch x3e
B
Goblet Squat
4 x 8
C
DB Romanian Deadlift
4 x 8
D
Hip Thrust
3 x 10
Core
E
Core Complex Block 1
3 Rounds 1. Dead Bug x10each 2. Plank x30s 3. Straight Leg Plate Sit-up x10
F1
Leg Extension
3 x 12
F2
Seated Hamstring Curl
3 x 12
Prep
A
Upper Body Warm Up
1. 5 minutes on Bike or Treadmill 2. Prone Handcuffs x10 reps 3. Scapular Push Ups x10 reps 4. 4 Point T-Spine x10 reps each side 5. MB Rotational Slams 2 sets x 5 reps each side
B
DB Shoulder Press
4 x 8
C
1-Arm DB Row
4 x 8
D1
Lat Pulldown
3 x 10
D2
DB Lateral Raise
3 x 10
E1
Seated Cable Row
2 x 12
E2
Rear Delt Flyes
2 x 12
F1
Seated DB Curl
3 x 10
F2
DB Overhead Tricep Extension
3 x 10
Prep
A
Total Body Warm Up
1. 3 minutes on Treadmill or Bike 2. Air Squat x10 3. Hamstring Scoops x5ea 4. Lateral Lunge x5e 5. Inchworms x5 6. Bear Crawl x20yds 7. World's Greatest Stretch x3e
B1
Stationary Bike
1 x 30:00 @ 4
B2
Inclined Treadmill Walk
1 x 30:00 @ 4
B3
Stairmaster
1 x 30:00 @ 4
Recovery
C
Mobility Circuit Block 1
1. 1/2 Kneeling Hip Flexor 2x20s ea 2. 90/90 Hip Switches 2x8ea 3. Frog Stretch 2x20s 4. World's Greatest Stretch 2x5ea 5. Prayer Stretch 2x20s
Prep
A
Total Body Warm Up
1. 3 minutes on Treadmill or Bike 2. Air Squat x10 3. Hamstring Scoops x5ea 4. Lateral Lunge x5e 5. Inchworms x5 6. Bear Crawl x20yds 7. World's Greatest Stretch x3e
B
Goblet Split Squat
3 x 6
C
One-Arm DB Bench Press
3 x 8
D1
Single Leg Hip Thrust
3 x 10
D2
1/2 Kneeling Plate Chops
3 x 10
E1
Sled Push
3 x 15
E2
Backward Sled Drag
3 x 15
Prep
A
Total Body Warm Up
1. 3 minutes on Treadmill or Bike 2. Air Squat x10 3. Hamstring Scoops x5ea 4. Lateral Lunge x5e 5. Inchworms x5 6. Bear Crawl x20yds 7. World's Greatest Stretch x3e
Simple Intervals
B
10 Rounds 30 Seconds Hard Effort 90 Seconds Easy Effort Do this on a machine of your choice. Options are below: Rower, Bike, Treadmill, or Ski Erg
C
Easy Cardio
1 x 10:00 @ 3
Prep
A
Total Body Warm Up
1. 3 minutes on Treadmill or Bike 2. Air Squat x10 3. Hamstring Scoops x5ea 4. Lateral Lunge x5e 5. Inchworms x5 6. Bear Crawl x20yds 7. World's Greatest Stretch x3e
B1
Stationary Bike
1 x 30:00 @ 4
B2
Inclined Treadmill Walk
1 x 30:00 @ 4
B3
Stairmaster
1 x 30:00 @ 4
Recovery
C
Mobility Circuit Block 1
1. Downward Dog 2x30s 2. Low Lunge w/Reach 2x30s ea 3. Child's Pose to Cobra Flow 2x10 4. 4-Point T-Spine 2x10ea 5. Lizard Pose Stretch 2x30s ea
Kade Cardenal
Written by Coach Kade Cardenal, CSCS, Ironback Amazon Warrior is built from real coaching experience in collegiate strength and conditioning, military human performance, and private training. Every lift, conditioning session, and progression is designed with purpose to help women build strength, muscle, endurance, and confidence.
When you join a team you’re getting more than programming, you’re joining an online community.
Ironback Amazonian Warrior
Ironback Amazonian Warrior
Ironback Amazonian Warrior
