Physical Development Group

Ace of Iron

Strength & Conditioning

Coach

Coach Josh

Built for the Demands of the Real World

Our philosophy wasn’t built in a commercial gym. It was forged during operational deployments, where equipment was limited but standards weren’t. A few dumbbells. A kettlebell. A barbell. Somewhere to do pull-ups.

That was enough.

It taught us something we’ve never forgotten: progress has never depended on having more equipment. It depends on having a plan, turning up consistently, and putting in honest work.

That’s exactly what this programming is built around.

Simple. Progressive. Proven. No gimmicks. No unnecessary complexity. Just structured training designed to build strength, resilience and discipline that carries over into everyday life. Whether you’re kicking doors, working shifts, raising a family, running a business or smashing spreadsheets, the principles never change.

We don’t believe the best programme is the most complicated one. We believe it’s the one you’ll still be following six months from now.

Every workout is tested by us before it reaches you, because if it doesn’t meet our standards, it doesn’t become yours.

This isn’t about chasing motivation. It’s about becoming the sort of person who doesn’t need it.

$25 / mo

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Purpose-Driven Progress

Whether you’re stepping into the gym for the first time, rebuilding momentum, working shifts, raising a family or chasing a higher standard, our programming meets you where you are and helps you move forward. Build strength, resilience and discipline through simple, consistent training that carries over into everyday life.

Brotherhood

The Brotherhood isn’t built on ego. It’s built on shared standards. A community of people from different backgrounds united by one mindset: Against The Average. Ask questions, share progress, stay accountable and surround yourself with people who believe consistency will always beat complexity.

Clarity in the Chaos

The hardest part of training isn’t the work. It’s knowing what to do next. Every session is laid out from warm-up to final rep with coaching notes, demonstration videos and built-in progression. Less time planning. Less guesswork. More time doing the work that moves you forward.

Features

Proven Programming

Every workout is tested by us first. If it doesn’t meet our standards, it doesn’t become yours.

Programming 5 days per week

Structured weekly programming built to develop strength, resilience and long-term consistency.

Daily Readiness

Check in on sleep, energy, stress and soreness before every session to train with greater awareness.

Purposeful Training

Every session includes coaching notes, demo videos and clear progression from warm-up to final rep.

Clear Coaching

Every session includes coaching notes, demo videos and clear guidance so you can train with confidence.

The Brotherhood

A community built on shared standards, accountability and becoming stronger together.

Track Your Progress

Log every lift, monitor progress and stay accountable with everything stored in one place.

Equipment

Required

2x Midweight Dumbbells, 1x Heavyweight Dumbbell, 1x Resistance B

Recommended

Access to a gym with standardised equipment.

Sample Week

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

Sunday

Week 5 Day 1

Push-Up

2 x 10

Scap Push-Up

2 x 10

Arm Circles

2 x 10

Chest Press

4 x 15

DB Floor Press

3 x 15

DB Chest Fly

3 x 12

Push-Up

3 x MAX

DB Overhead Tricep Extension

3 x 12

Tate Press

3 x 20

Deficit Push Up

2 x MAX

Dumbbell Fly Stretch Hold

2 x 0:30

Halfway Push-Up Hold

Recovery

Cool Down Circuit

Monday

Week 5 Day 2

Sumo KB Deadlift

2 x 10

Reverse Flys

2 x 10

Band Pull-Apart

2 x 10

Banded Row

2 x 10

1-Arm DB Row

4 x 15

Bent Over DB Row

3 x 15

DB Reverse Fly

3 x 12

DB Pullover

3 x 15

DB Lateral Raise

3 x 12

Iso Hold DB Curl

3 x 10

Cross Body Hammer Curl

3 x 8

Hammer Curl

3 x 6

Gorilla Row

2 x 20

EZ Bar Curl

2 x MAX

Bent Over Row

Recovery

Cool Down Circuit

Tuesday

Week 5 Day 3

Heroic Warm-up

For Completion

Jog

1 x 5000

Recovery

Cool Down Circuit

Wednesday

Week 5 Day 4

Air Squat

2 x 10

Reverse Lunges

2 x 10

DB Deadlift

2 x 10

Mountain Climber

2 x 20

Goblet Squat

4 x 15

Bulgarian Split Squat

3 x 12

Single Leg RDL

3 x 12

Suitcase Deadlift

4 x 15

Calf Raise

4 x 12

Trap Bar Deadlift

4 x 10

Manmaker

DB Front Squat

Recovery

Cool Down Circuit

Thursday

Week 5 Day 5

Heroic Warm-up

For Completion

Jog

1 x 5000

Recovery

Cool Down Circuit

Friday

Week 5 Day 6

Arm Circles

2 x 10

Band Face Pull

2 x 10

Banded Bicep Curl

2 x 10

Push-Up

2 x 10

DB Lateral Raise

4 x 15

DB Front Raise

4 x 12

DB Reverse Fly

3 x 12

Standing DB Upright Row

3 x 12

Seated Incline DB Curls

3 x 12

Olivia Curls

3 x 12

Cross Body Hammer Curl

3 x 10

Skull Crushers

3 x 12

Dips

3 x 15

Tricep Rope Pulldowns

3 x 12

Burpee

5 x 15

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 stop overthinking training and start building consistent habits. Whether you’re new to lifting or experienced under the bar, our programming is designed to meet you where you are and help you move forward.

What equipment do I need?

We programme around principles, not places. Whether you train in a commercial gym or at home, the fundamentals stay the same. At a minimum, we’d recommend a pair of dumbbells and somewhere to perform bodyweight movements. If you’re not in a gym, add more equipment over time if & when it suits you.

How does the daily readiness check-in work?

Before each workout, you’ll check in on your sleep, energy, stress, mood and soreness. It’s a simple way to reflect before training and helps you approach every session with greater awareness and intention.

Can I join the brotherhood?

Absolutely. The Brotherhood is a community built on shared standards, not ego. Share progress, ask questions, stay accountable and surround yourself with people who believe consistency will always beat complexity.

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.

Why TrainHeroic?

We use TrainHeroic because it delivers structured programming through a simple, intuitive app. Every workout, coaching note, readiness check and performance log lives in one place, so you can spend less time planning and more time training.

Can I train from home?

Absolutely. In fact, that’s how much of our philosophy was built. Your body doesn’t know whether you’re training in a garage or a commercial gym, it only knows whether you showed up. At a minimum, we’d recommend a pair of dumbbells and somewhere to perform bodyweight movements

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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Physical Development Group

Physical Development Group

Physical Development Group

Customer Reviews

Overall Rating

Physical Development Group

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