Black Iron Body
Black Iron Training
Strength & Conditioning, Bodybuilding, General Fitness, PowerliftingOur twist on traditional strength training with a hint of bodybuilding and functional fitness. Perfect for anyone who doesn’t fit the mold of ‘just’ a powerlifter, bodybuilder, or anything else - our goal with BODY is to leave you feeling stronger, fitter, and more capable in the gym than when you started. The programming is built in 8-16 week cycles and broken into 4-week blocks that are progressive over time. Each cycle will have a strength emphasis in certain areas with complimenting accessory movements to build muscle and get you feeling your best. 5 new workouts per week including: 2 upper body, 2 lower body, and 1 conditioning. Each workout can be completed in 45-60 minutes.
Prep
A
General Warm-up
General Warm-up *You're always welcome to do your own thing for your warm-up if you have a routine you prefer to follow! Begin with general warm-up of your choice to get moving and elevate your HR (bike, jog, jump rope, skipping, etc) followed by (or moving straight into): Cat Cow x 10 Side Lying T-Spine Windmill x 6ea Split Stance Adductor Mob x 8ea Inchworm to Spiderman Lunge x 5 Squat to Stand with Overhead Reach x 3ea
Prep
B
Prep Circuit (Lower) - 3
3 Sets @ Moderate Intensity - Rest :10 sec between movements, :30 sec between rounds 6 DB Cyclist Squats 6/side Dead Bug 4/side Alt. Split Squat Jumps 12 Band Pull Apart *Rest :30 seconds after each round *Pre-Lift Circuits are meant to elevate your HR and warm-up muscles you'll be using during your lift!
C
Back Squat
3, 3, 3, 10, 10
D1
Sumo Deadlift
3 x 6
D2
Copenhagen Side Plank
3 x 0:20
E1
Chin-Up
3 x 10
E2
Rear Foot Elevated Split Squat
3 x 8
F1
GHD Hip Extension
3 x 15
F2
L-Sit Progressions
3 x 30
Prep
A
General Warm-up
General Warm-up *You're always welcome to do your own thing for your warm-up if you have a routine you prefer to follow! Begin with general warm-up of your choice to get moving and elevate your HR (bike, jog, jump rope, skipping, etc) followed by (or moving straight into): Cat Cow x 10 Side Lying T-Spine Windmill x 6ea Split Stance Adductor Mob x 8ea Inchworm to Spiderman Lunge x 5 Squat to Stand with Overhead Reach x 3ea
Prep
B
Pre-Lift Circuit (Upper) - 3
Circuit Details 3 Sets @ Moderate Intensity - Rest :10 sec between movements, :30 sec between rounds 10 Plate Ground to Overhead 10 Plank Plate Run 10/side Russian Twists 10 Band Face Pull *Rest :30 seconds after each round *Pre-Lift Circuits are meant to elevate your HR and warm-up muscles you'll be using during your lift!
C
Bench Press
3, 3, 3, 10, 10
D1
Barbell Pendlay Row
4 x 8
D2
Bent Over Rear Delt Fly
3 x 15
E1
Deficit Push-Up
3 x 20
E2
Double Racked KB Carry
3 x 100
Bodybuilding Circuit
F
2-3 Sets Barbell Bicep Curls x 10-20 to 2 RIR Band Bicep Curls x Max Reps without stopping *Rest 1:00 after each round 2-3 Sets DB Skull Crushers x 10-20 to 2 RIR Band Tricep Pushdowns x Max Reps without stopping *Rest 1:00 after each round
Cardio / Conditioning
A
Cardio / Conditioning Weeks will rotate between long, medium, and short interval options. You're always welcome to reference past weeks if a particular style doesn't fit your interests or energy level for the day! Long Monostructural Workout For Time 3,000m Row 1.5mi Run 6,000m C2 Bike / 12:00 Air Bike *This is a mixed piece aimed to be roughly 10-12:00 on each machine. So, if you're working outside or with different brands of machines, aim for a 12:00 steady effort for each. Rough time domain is 30-45 minutes of work at a steady pace. Machine options: Fan Bike Spin Bike Rower Ski Erg Running Stairmaster Elliptical or 30-45 Minute Steady State Run, Cycle, Row or Hike!
Prep
A
General Warm-up
General Warm-up *You're always welcome to do your own thing for your warm-up if you have a routine you prefer to follow! Begin with general warm-up of your choice to get moving and elevate your HR (bike, jog, jump rope, skipping, etc) followed by (or moving straight into): Dead Bug x 6ea Side Lying T-Spine Windmill x 6ea Split Stance Adductor Mob x 8ea Inchworm to Spiderman Lunge x 5 Squat to Stand with Overhead Reach x 3ea
Prep
B
Prep Circuit (Lower) - 3
3 Sets @ Moderate Intensity - Rest :10 sec between movements, :30 sec between rounds 6 DB Cyclist Squats 6/side Dead Bug 4/side Alt. Split Squat Jumps 12 Band Pull Apart *Rest :30 seconds after each round *Pre-Lift Circuits are meant to elevate your HR and warm-up muscles you'll be using during your lift!
C
Deadlift
3, 3, 3, 10, 10
D1
Front Squat
6 x 3
D2
Band Resisted Side Plank Row
3 x 10
E1
Pull-Up
3 x 10
E2
Barbell 1-Leg RDL
3 x 6
F1
Goblet Cyclist Squats
3 x 20
F2
Weighted Plank Hold
3 x 60
Prep
A
General Warm-up
General Warm-up *You're always welcome to do your own thing for your warm-up if you have a routine you prefer to follow! Begin with general warm-up of your choice to get moving and elevate your HR (bike, jog, jump rope, skipping, etc) followed by (or moving straight into): Dead Bug x 6ea Side Lying T-Spine Windmill x 6ea Split Stance Adductor Mob x 8ea Inchworm to Spiderman Lunge x 5 Squat to Stand with Overhead Reach x 3ea
Prep
B
Pre-Lift Circuit (Upper) - 3
Circuit Details 3 Sets @ Moderate Intensity - Rest :10 sec between movements, :30 sec between rounds 10 Plate Ground to Overhead 10 Plank Plate Run 10/side Russian Twists 10 Band Face Pull *Rest :30 seconds after each round *Pre-Lift Circuits are meant to elevate your HR and warm-up muscles you'll be using during your lift!
C
Push Press
5 x 5
D1
Single Arm Z Press
3 x 10
D2
DB Pullover
3 x 12
E1
Barbell Inverted Row
3 x 15
E2
DB Bench Press w/ Feet on Bench
3 x 15
Bodybuilding Circuit
F
4-5 sets as a circuit 8/side Heavy DB Curls (Alternating arms) 12-15 Single Arm DB Tricep Kickback per side 12-15 Lateral Raise w/ Slow lowering Rest :15-30s between movements, 1:00 between rounds
Kiefer Lammi
NSCA Certified Strength & Conditioning Specialist (CSCS), USA Weightlifting Level 1, BS in Exercise Science
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Black Iron Body
Black Iron Body
Black Iron Body
