Ironclad Squat Co.
Ironclad Squat Co.
Strength & Conditioning, BodybuildingWELCOME TO THE IRONCLAD COMMUNITY The programming to increase your squat, bench, and deadlift, and the community to make you feel famous while you do it.
Superior Results Backed by Science Unleash your inner strength with Ironclad Squat Co. – where science meets community to forge your ultimate strength. This science-backed programming incorporates linear periodization via volume, hypertrophy, and strength blocks and is designed to increase your squat, bench, and deadlift. Intense assault bike and rowing sessions will ensure you become a well-rounded athlete.
Break Through Plateaus Compound movement variations enhance strength, prevent burnouts and plateaus, and keeps the workouts engaging. Each workout lasts 60-75 minutes. Join a vibrant community that holds you accountable, fuels your motivation, and ensures you dominate every milestone.
Ready to forge an unbreakable you? Join Ironclad today!
Prep
A
Lower Body Warmup
Lower Body Warmup: Foam Roller / Theragun x2-3 minutes Cossack Squat x10 (each leg) Single Leg Bridge x10 (Hold for 3-seconds) Bird Dog x10 (Hold for 3-seconds, each side)
B
Back Squat
5 x 5 @ 85 %
C
Overhead Press
5 x 5
D
DB Bulgarian Split Squat
5 x 8
E1
DB Lateral Raise
5 x 8
E2
DB Front Raise
5 x 8
F
Plate Raise
5 x 8
G
Leg Press
5 x 8
Core
H
Advanced Core 1
3 Rounds x90 second Plank x50 Crunches x50 Medicine Ball Twists
Prep
A
Upper Body Warmup
Upper Body Warmup Foam Roller / Theragun x2-3 minutes Pushups 2x25 Banded Overhead Press 2x12 External Rotation 2x12 (each side)
B
Bench Press
5 x 5 @ 85 %
C
1-Arm DB Row
5 x 8
D
Incline DB Bench Press
5 x 5
E
Lat Pulldown
5 x 8
F
Lat Pulldown
5 x 8
G
Seated Cable Row
5 x 8
H
Seated Cable Row
5 x 8
I
Push-Up
5 x 55
Prep
A
Lower Body Warmup
Lower Body Warmup: Foam Roller / Theragun x2-3 minutes Cossack Squat x10 (each leg) Single Leg Bridge x10 (Hold for 3-seconds) Bird Dog x10 (Hold for 3-seconds, each side)
B
Deadlift
5 x 5 @ 85 %
C1
DB Bicep Curls
5 x 12
C2
Skull Crushers
5 x 12
D
Iso Hold DB Curl
5 x 20
E
Tricep Pushdown
5 x 12
Core
F
Advanced Core 1
3 Rounds x90 second Plank x50 Crunches x50 Medicine Ball Twists
Prep
A
Upper Body Warmup
Upper Body Warmup Foam Roller / Theragun x2-3 minutes Pushups 2x25 Banded Overhead Press 2x12 External Rotation 2x12 (each side)
B
Bench Press
5 x 5 @ 85 %
C
1-Arm DB Row
5 x 8
D
Incline DB Bench Press
5 x 8
E
Lat Pulldown
5 x 12
F
Lat Pulldown
5 x 12
G
Seated Cable Row
5 x 12
H
Seated Cable Row
5 x 12
I
Push-Up
5 x 55
Prep
A
Lower Body Warmup
Lower Body Warmup: Foam Roller / Theragun x2-3 minutes Cossack Squat x10 (each leg) Single Leg Bridge x10 (Hold for 3-seconds) Bird Dog x10 (Hold for 3-seconds, each side)
B
Back Squat
5 x 5 @ 85 %
C
Overhead Press
5 x 5
D
DB Bulgarian Split Squat
5 x 8
E1
DB Lateral Raise
5 x 10
E2
DB Front Raise
5 x 10
F
Plate Raise
5 x 10
G
Leg Press
5 x 8
Core
H
Advanced Core 1
3 Rounds x90 second Plank x50 Crunches x50 Medicine Ball Twists
LUKE BUGLER
I am a NASM-CPT and an Active Duty EOD Tech in the Navy. I have a wide array of physical training experience. Whether it was strength and conditioning training for rugby during school, slugging it through a rigorous selection course for the Navy, or utilizing velocity-based-training (VBT) during my time as an EOD Tech, I have always been drawn to the sense of community that strength builds.
As a member of the Ironclad Community you will always have 2 things: the DOMS and a gym family.
Start My 7-Day Free Trial
Aidan
Athlete
Verified Athlete"Ironclad helped my to grind my way to a 415-lb Deadlift, a 325-lb Front Squat and 430-lb Back Squat with Ironclad!"
Hunter
Athlete
Verified Athlete"The periodization keeps the training grueling but exciting. I finally broke through the plateau to Squat 405-lb, Deadlift 455-lb, and Bench 330-lb."
When you join a team you’re getting more than programming, you’re joining an online community.
Ironclad Squat Co.
Ironclad Squat Co.
Ironclad Squat Co.
