Physical Development Group

Ace of Iron

Strength & Conditioning

Coach

Coach Josh

Built for the Demands of the Real World

This program is designed for those who train with purpose. For $25/month, you’ll access weekly high-intensity strength and conditioning designed to build power, stamina, and durability—whether you’re on the X, in a high-stress job, or just demand more from yourself.

We train for performance in the real world, and that means every workout is field-tested—literally. We run the exact same sessions one week ahead to make sure everything we program is fit for purpose. If it doesn’t hold up for us, it doesn’t make the cut.

Before every session, you’ll triage your sleep, mood, energy, stress, and soreness—giving you a chance to reflect, reset, and train with intent. Because readiness isn’t just physical!

Train how we train regardless of your fitness level. No BS. No shortcuts. Just real work that delivers for everyone. Everytime.

$25 / mo

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Purpose-Driven Progress

Whether you’re stepping into the gym for the first time, coming back after losing momentum, or chasing a higher standard, this program is backed by lived experience and meets you where you’re at — then pushes you further. We’ll help you build strength that carries into the rest of your life: structure, discipline, confidence, and control. Train with purpose. Move with intent.

Brotherhood

This is a place to rebuild what many of us have lost — or are searching for: community, accountability, purpose, and people you'd go through the door with! No egos. No judgment. Just shared standards, shared struggle, and a space to push each other forward. This isn’t just about sets and reps. It’s about reclaiming who you are — or discovering what you’re capable of for the first time.

Clarity in the Chaos

You won’t have to second-guess your training again. Every session is laid out for you — from warm-up to final rep — with clear explanations and demo videos to keep your form sharp and your progress steady. Track everything in-app, stay accountable, and show up ready to work. We’ve handled the details. You handle the effort.

Features

Tried and Tested

We train a week ahead to prove every session works - if it's not fit for purpose, it doesn't make the cut. Each week can be structured for shift work.

Programming 5 days per week

Strength & conditioning training that’s challenging for athletes of any level or background. Built to prepare you for life's demands.

Daily Self Check-Ins

Triage sleep, stress, energy, and soreness daily to train with intent and reflect before you move.

Structured Purposeful Training

Sessions are laid out from warm up to finish, with notes and instructional videos for every exercise to guide your practice and make execution easy.

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow, grounded in real-world lived experience.

Supportive Community

No egos, no noise - just shared struggle, high standards, and a brotherhood who's got you!

Delivered through TrainHeroic

More than an app - it's your team, your tracker, and your accountability system in one place.

Equipment

Required

Barbell and plates, dumbbells, kettlebells, weightlifting rack.

Recommended

Access to a gym with standardised equipment.

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

Upper A (Horizontal Push/Pull)

Heroic Warm-up

For Completion

Barbell Bench Press

4 x 6

Chest-Supported DB Row

4 x 10

Incline DB Bench Press

3 x 12

Incline DB Fly

3 x 12

Cable Cross Woodchop

3 x 15

Cable Facepull

3 x 15

Alternating DB Hammer Curl

2 x 12

DB Overhead Tricep Extension

2 x 12

Conditioning

Death by Burpees

Recovery

Cool Down Circuit

Tuesday

Lower A (Squat Focus)

Heroic Warm-up

For Completion

Barbell Back Squat

4 x 6

Trap Bar Deadlift

3 x 6

DB Bulgarian Split Squat

6 x 8

Prone Machine Hamstring Curl

3 x 10

DB Seated Single Leg Calf Raise

6 x 15

Treadmill Work

1 x 10:00

Recovery

Cool Down Circuit

Thursday

Upper B (Vertical Push/Pull)

Heroic Warm-up

For Completion

Pull-Up

4 x 8

Overhead Press

4 x 8

Lat Pull Downs

4 x 12

DB Lateral Raise

3 x 15

Dead Hang

2 x 0:30

Conditioning

Circuit (AMRAP)

Recovery

Cool Down Circuit

Friday

Lower B (Hinge & Volume)

Heroic Warm-up

For Completion

Glute Warm Up

2 x 10

Front Squat

4 x 6

KB single leg RDL

6 x 8

Leg Press

4 x 10

Standing DB Calf Raise

4 x 20

Treadmill Work

2:30, 5:00, 2:30

Recovery

Cool Down Circuit

Saturday

Arms & Accessories

Heroic Warm-up

For Completion

Skull Crushers

3 x 15

Seated Incline DB Curls

3 x 12

Dip

3 x 10

Chin-Up

3 x MAX

Tricep Rope Pulldowns

3 x 15

Hammer Curl

3 x 15

Resistance Band Row to External Rotation

3 x 15

Band Reverse Fly

3 x 15

DB Shrug

3 x 15

Hanging Knee Raise

3 x 15

DB Russian Twist

3 x 20

Recovery

Cool Down Circuit

Coach

More from Ace of Iron

Coach Josh

Josh is the Head of Programming at Ace of Iron. A former Royal Marines Commando, Special Forces Support Group operator, and Hazardous Area Response Team Paramedic, Josh brings a wealth of operational experience to the training world. He leads the development of Ace of Iron’s physical training programs, helping civilian and military athletes worldwide achieve exceptional fitness results.

Strength with Purpose

Build the resilience to carry more - in the gym, in life, and for the people who count on you.

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FAQs

Who is this program for?

Anyone ready to build real-world fitness — from beginners to seasoned athletes, busy professionals, parents, or anyone wanting to be stronger physically and mentally.

What equipment do I need?

Basic strength and conditioning gear like barbells, dumbbells, kettlebells, and space for conditioning. Alternatives and scaling options will be provided. Just bear in mind that this programme isn't design with a minimalist set up in mind, but we will work with you to find alternatives where we can.

How does the daily check-in work?

Each day, you’ll rate your sleep, energy, mood, stress, and soreness in the app. This helps you train smarter by adjusting effort and focus to how you’re feeling.

Can I join the group?

Absolutely! Our TrainHeroic apps programme page includes a group chat where you can connect, ask questions, share life's wins, and push each other. Doesn't even have to be about the programme. It's why we do what we do!

Is there a free trial and can I cancel anytime?

Yes. Try the program free for 7 days, no risk. And if you decide it’s not for you, cancel anytime in the TrainHeroic app — no hassle, no questions. But we know you'll be with us for the foreseeable!

The Proof

Paul L

Ace of Iron Programming Review

Verified Athlete

"Decided to push myself this year this program will help that and can’t wait to see the results"

Michael R

Ace of Iron Programming Review

Verified Athlete

"I can tell I’m going to enjoy this programme. No rocket science, just grunt work that you have to get done. Great mix of S&C which I enjoy doing as a fitness coach myself!"

Anonymised

Ace of Iron Programming Review

Verified Athlete

"I was recovering from PTSD combat-related depression & looking for a program that was going to be easy to follow & interesting. I dropped a lot of weight from where I had been at the height of my career. Fixed my diet & stuck to this & gained 30lbs of muscle. The biggest & strongest I had ever been."

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

Physical Development Group

Physical Development Group

Physical Development Group

Customer Reviews

Overall Rating

Physical Development Group

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