Iron Base

McCann Fitness & Nutrition

Strength & Conditioning, Functional Training, General Fitness, Powerlifting

Coach

Kara

This program is built for lifters who want strength that actually moves the needle—without wasting time on fluff.

Whether you’re prepping for your next meet, coming off a break, or just ready to add pounds to your Squat, Bench, and Deadlift, Iron Base delivers a structured, proven training approach.

You’ll train 4 days per week with a focus on:

Competition Lifts: Squat, Bench, Deadlift with % and RPE progression Accessory Work: Targeted hypertrophy for triceps, lats, hamstrings, and upper back Technical Refinement: Variations (pause, tempo, deficit work) to fix weak points Progressive Overload: Week-by-week load increases + AMRAP test in Week 4

$20 / mo

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This is for you if:

Novice to intermediate powerlifters Athletes returning to structured lifting after a break Anyone who wants a solid strength block that works

Proven Strength Progression

This isn’t random workouts. Every lift follows a tested progression model—percentage-based + RPE—to guarantee you’re stronger in 4 weeks than when you started.

Competition-Lift Focus

You’ll master the Squat, Bench, and Deadlift while addressing sticking points with smart variations like pause bench, tempo squats, and deficit pulls.

Efficient, No-Fluff Sessions

Each session is 60–75 minutes, 4 days a week. No wasted movements, no endless accessories—just the right volume to build power, not fatigue.

Features

Formatted to build strength

Each block is progammed to build the strength you need in the gym and in life.

Programming 4 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

A coach that can provide the feedback you need to grow.

You won’t do it alone

This is a private community of disciplined believers who train hard, think clearly, pray boldly, and sharpen each other daily.

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coach and team will push you harder, know you better, and keep you going longer.

Equipment

Required

Barbell // Dumbbell // Kettlebell // Sled // Cable Machine

Recommended

Rower // Treadmill // Assault Bike

Sample Week

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

Monday

Push

Push Ups

4 x 25

Bench Press

5 x 5

Seated Military Press

4 x 8

Alternating DB Bench Press

3 x 12

Dip

3 x 12

Rolling Tricep extensions

3 x 15

Wednesday

Pull

Rowing

1 x 1600

Barbell Deadlift

5 x 5

Jefferson Deadlifts

4 x 10

Pendlay Row

3 x 12

Seated Cable Row

3 x 12

Bicep Drag Curl

3 x 12

Pull-Up

1 x 50

Friday

Full Body Fuckery

DB Thruster

5 x 10

Sandbag Walking Lunges

5 x 10

Box Jumps

5 x 10

KB swings

5 x 20

Sled Push/Pull

5 x 50

Coach

More from McCann Fitness & Nutrition

Kara

I am a full time firefighter/paramedic. As well as a competitive powerlifter and coach. I combine real work fireground grit with proven strength training strategies. My program is built to push your limits, increase your power and prepare you for the physical demands of your toughest day on the job. If you are ready to nominate your fitness and crush challenges, let's train.

You don’t need another workout plan.

Strength doesn’t happen by accident—it’s built with intention. Each week, you’ll refine your lifts, push heavier weight, and walk away with undeniable progress. This isn’t just another program; it’s the block that sets the stage for your strongest numbers

Start My 7-Day Free Trial

FAQs

Do I need to know my 1RM before starting?

No. The program works with percentages or RPE. If you know your 1RM, you can plug it in. If not, RPE will auto-adjust loads so you’re still training at the right intensity.

Is this for beginners or advanced lifters?

This program is best for novice-to-intermediate lifters—those comfortable with the squat, bench, and deadlift but who want a structured strength block. Advanced lifters can still benefit as an off-season base cycle.

What equipment do I need?

A basic gym setup works: barbell, plates, rack, bench, pull-up bar, and dumbbells. Optional gear like a belt, bands, or specialty bars can enhance training but aren’t required.

What can I expect during each week of the program?

Weeks 1–2 build your base—dialing in technique, reinforcing weak points, and setting your training rhythm. Weeks 3–4 increase intensity. Week 4 ends with AMRAPs to test your progress. You’ll finish the block stronger, more efficient, and ready for your next training phase.

Join Your Virtual Gym

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

Iron Base