Plan Details
Iron Forge
Fitness Plan Summary
| Main Goal | Strength Training |
|---|---|
| Category | 1 |
| Training Level | Specialist Level |
| Program Duration | 8 week(s) |
| Unique Exercises | 158 |
| Total Workouts | 32 |
| Equipment Required | Medicine Ball, Barbell, Body weight, Cable, Dumbbell, Band, Rope, Kettlebell, Leverage machine, Bosu ball, Smith machine, Suspension, Resistance Band |
Fitness Plan Description
Forge a stronger, more resilient body through intense strength-building workouts that push your limits.
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Isometric Wipers | 3 | 12 reps | 60 sec |
| Kettlebell Plyo Push-up | 4 | 8 reps | 90 sec |
| Lever Chest Press (plate loaded) | 4 | 10 reps | 60 sec |
| Push-up (bosu ball) | 3 | 12 reps | 60 sec |
| Kettlebell Alternating Press on Floor | 3 | 12 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Squat (with hanging band technique) | 3 | 10 reps | 60 sec |
| Archer Push up | 3 | 12 reps | 60 sec |
| Straddle planche | 3 | 8 reps | 60 sec |
| Skin the cat | 3 | 10 reps | 60 sec |
| Dumbbell One Arm Floor Fly | 3 | 12 reps | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Lever Deadlift (plate loaded) | 4 | 8 reps | 90 sec |
| Lever Leg Extension | 3 | 10 reps | 60 sec |
| Lever Lying Leg Curl | 3 | 12 reps | 60 sec |
| Lever Seated Leg Curl | 3 | 12 reps | 60 sec |
| Kick out Sit | 3 | 12 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Lever Back Extension | 3 | 10 reps | 60 sec |
| Lever Seated Hip Abduction | 3 | 12 reps | 60 sec |
| Lever Seated Hip Adduction | 3 | 12 reps | 60 sec |
| Dumbbell Stiff Leg Deadlift | 3 | 10 reps | 60 sec |
| Resistance Band One Leg Kickback (Bent Position) | 3 | 12 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Smith One Leg Deadlift | 4 | 8 reps | 90 sec |
| Band bent-over row | 3 | 10 reps | 60 sec |
| Band hyperextension | 3 | 12 reps | 60 sec |
| Band kneeling Pulldown | 3 | 8 reps | 90 sec |
| Band seated row | 3 | 10 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Single Leg Platform Slide | 3 | 15 reps | 60 sec |
| Cardio Lunge | 3 | 20 reps | 60 sec |
| Swimming All Fours | 3 | 2 min | 60 sec |
| Side Jump Step Up | 3 | 15 reps | 60 sec |
| Walk Elliptical Cross Trainer | 3 | 2 min | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Kettlebell Thruster | 3 | 12 reps | 60 sec |
| Kettlebell Two Arm Clean | 3 | 10 reps | 60 sec |
| Kettlebell Two Arm Military Press | 3 | 12 reps | 60 sec |
| Lever Lateral Raise | 3 | 10 reps | 60 sec |
| Lever Military Press (plate loaded) | 3 | 12 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Wrist Ulnar Deviation And Extensor Stretch | 3 | 30 sec | 30 sec |
| Wrist Radial Deviation And Extensor Stretch | 3 | 30 sec | 30 sec |
| Wrist Radial Deviation And Flexion Stretch | 3 | 30 sec | 60 sec |
| Seated Wrist Ulnar Deviation And Flexion Stretch | 3 | 20 sec | 60 sec |
| Finger Flexion Stretch | 3 | 30 sec | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Seated Lateral Raise | 4 | 12 reps | 90 sec |
| Dumbbell Seated Shoulder Press | 3 | 12 reps | 60 sec |
| Cable High Row (kneeling rope attachment) | 3 | 12 reps | 60 sec |
| Dumbbell Rear Delt Raise | 3 | 12 reps | 60 sec |
| Dumbbell Standing Bent Arm Lateral raise | 3 | 12 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Walking | 3 | 12 reps | 60 sec |
| Briskly Walking | 3 | 12 reps | 60 sec |
| Elbow To Knee Twists | 3 | 12 reps | 60 sec |
| Side Shuttle | 3 | 12 reps | 60 sec |
| Back And Forth Step | 3 | 12 reps | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Pullover | 4 | 10 reps | 60 sec |
| Band push-up | 4 | 12 reps | 60 sec |
| Incline Push Up Depth Jump | 3 | 8 reps | 90 sec |
| Floor Fly (with barbell) | 3 | 12 reps | 60 sec |
| Incline Push-up | 3 | 10 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Seated Toe Flexion And Foot Inverter Stretch | 3 | 15 sec | 60 sec |
| Standing Toe Flexion Stretch | 3 | 15 sec | 60 sec |
| Mobilization Of Ankle Stretch | 3 | 15 sec | 60 sec |
| Ankle - Dorsiflexion | 3 | 12 reps | 60 sec |
| Dumbbell Standing Calf Raise | 3 | 12 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Lying (side) Quadriceps Stretch | 3 | 10 reps | 60 sec |
| March Sit (wall) | 3 | 15 reps | 60 sec |
| Plyo Side Lunge Stretch | 3 | 12 reps | 60 sec |
| Plyo Sit Squat (wall) | 3 | 12 reps | 60 sec |
| Seated Single Leg Hamstring Stretch | 3 | 15 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Skier | 3 | 12 reps | 60 sec |
| Jump Rope | 3 | 30 reps | 60 sec |
| Kettlebell Swing | 3 | 12 reps | 60 sec |
| Side to Side Box Shuffle | 3 | 15 reps | 60 sec |
| Forward Hops | 3 | 15 reps | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Overhead Shrug | 4 | 10 reps | 90 sec |
| Resistance Band Pull Apart (Supination at 90 Degrees) | 3 | 12 reps | 60 sec |
| Smith Narrow Row | 3 | 10 reps | 60 sec |
| Cable Standing Shoulder External Rotation | 3 | 10 reps | 60 sec |
| Prone Single Arm Trap Raise | 3 | 10 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Suspension Handstand Push-up | 4 | 8 reps | 60 sec |
| Suspension One Arm Biceps Curl | 4 | 10 reps | 60 sec |
| Suspension Triceps Extension Push-up | 4 | 8 reps | 60 sec |
| Suspension Triceps Kickback | 4 | 10 reps | 60 sec |
| Rowing (with rowing machine) | 4 | 10 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Front Raise | 4 | 12 reps | 60 sec |
| Dumbbell Rear Delt Fly | 3 | 12 reps | 60 sec |
| Cable Crossover Reverse Fly | 3 | 12 reps | 60 sec |
| Dumbbell Incline Rear Fly | 3 | 12 reps | 60 sec |
| Dumbbell Incline Raise | 3 | 12 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Elliptical Machine Walk | 4 | 3 min | 90 sec |
| Band Skier | 4 | 20 reps | 60 sec |
| Quickly Trot in place | 4 | 1 min | 60 sec |
| Walking on Incline Treadmill | 4 | 3 min | 90 sec |
| Side Bear Crawl | 4 | 20 reps | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Cable Standing Calf Raise | 3 | 12 reps | 60 sec |
| Cable Standing One Leg Calf Raise | 3 | 12 reps | 60 sec |
| Calf Stretch With Hands Against Wall | 3 | 15 sec | 60 sec |
| Calf Stretch with Rope | 3 | 15 sec | 60 sec |
| Dumbbell Seated Calf Raise | 3 | 12 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Cable Seated High Row (V-bar) | 4 | 10 reps | 90 sec |
| Cable Seated One Arm Alternating Row | 3 | 12 reps | 60 sec |
| Cable Standing Shoulder External Rotation | 3 | 12 reps | 60 sec |
| Cable Shrug | 3 | 15 reps | 60 sec |
| Cable Seated Wide-grip Row | 4 | 12 reps | 90 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Weighted Front Chest Squat | 3 | 10 reps | 60 sec |
| Barbell Front Squat (from blocks) | 3 | 8 reps | 60 sec |
| Dumbbell Goblet Split Squat Front Foot Elevated | 3 | 12 reps | 60 sec |
| Dumbbell Split Squat Front Foot Elevated | 3 | 10 reps | 60 sec |
| Dumbbell Split Squat | 3 | 12 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Butt Kicks | 4 | 15 reps | 30 sec |
| Band push-up | 4 | 12 reps | 60 sec |
| Jack Step | 4 | 12 reps | 30 sec |
| Rocket Jump | 4 | 12 reps | 60 sec |
| Stationary Bike Walk | 4 | 3 min | 90 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Assisted Motion Russian Twist | 3 | 15 reps | 60 sec |
| Barbell One Arm Bent over Row | 4 | 8 reps | 90 sec |
| Barbell Seated Overhead Press | 4 | 8 reps | 90 sec |
| Barbell Upright Row | 4 | 10 reps | 90 sec |
| Cable Bar Lateral Pulldown | 4 | 10 reps | 90 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Push-Up Medicine Ball | 4 | 12 reps | 60 sec |
| Push-Up to Side Plank | 3 | 10 reps | 60 sec |
| Raise Single Arm Push-up | 3 | 8 reps | 60 sec |
| Raise Single Leg Push-up | 3 | 8 reps | 60 sec |
| Single Arm Push-up | 3 | 10 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Lever Alternating Narrow Grip Seated Row (plate loaded) | 4 | 8 reps | 90 sec |
| Lever Bent over Row (plate loaded) | 3 | 10 reps | 60 sec |
| Lever High Row (plate loaded) | 3 | 10 reps | 60 sec |
| Lever Narrow Grip Seated Row (plate loaded) | 3 | 10 reps | 60 sec |
| Lever Reverse T-Bar Row | 3 | 10 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Band Single Arm Shoulder Press | 3 | 12 reps | 60 sec |
| Band Seated Straight Back Row | 3 | 12 reps | 60 sec |
| Bodyweight Standing Row | 3 | 12 reps | 60 sec |
| Single Arm Scapula Push up | 3 | 12 reps | 60 sec |
| Front Plank with Leg Lift | 3 | 10 reps | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Lying Supination on Floor | 3 | 12 reps | 60 sec |
| Barbell Reverse Curl | 3 | 12 reps | 60 sec |
| Barbell Standing Back Wrist Curl | 3 | 12 reps | 60 sec |
| Dumbbell Over Bench Neutral Wrist Curl | 3 | 12 reps | 60 sec |
| Dumbbell Over Bench One Arm Neutral Wrist Curl | 3 | 12 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Standing Front Raise Overhead | 4 | 12 reps | 90 sec |
| Cable One Arm Front Raise | 3 | 12 reps | 60 sec |
| Dumbbell One Arm Lateral Raise | 3 | 12 reps | 60 sec |
| Dumbbell One Arm Reverse Fly (with support) | 3 | 12 reps | 60 sec |
| Lever Seated Hammer grip Shoulder Press | 3 | 12 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Suspension Chest Press | 4 | 12 reps | 60 sec |
| Suspension Fly | 4 | 12 reps | 60 sec |
| Suspension Close-grip Chest Press | 3 | 12 reps | 60 sec |
| Standing one arm chest stretch | 3 | 15 reps | 60 sec |
| Lever Lying Chest Press (plate loaded) | 3 | 12 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Bench Squat | 3 | 12 reps | 60 sec |
| Cable One Arm Lateral Raise | 3 | 12 reps | 60 sec |
| Lever Back Extension (version 2) | 3 | 12 reps | 60 sec |
| Crunch - Back (WRONG-RIGHT) | 3 | 12 reps | 60 sec |
| Barbell Wide-grip Drag Curl | 3 | 12 reps | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Squat Jump Step Rear Lunge | 3 | 12 reps | 60 sec |
| Squat mobility Complex | 3 | 10 reps | 60 sec |
| Dumbbell Supported Squat | 3 | 12 reps | 60 sec |
| Barbell Walk Calves Activation | 3 | 15 reps | 60 sec |
| Kettlebell Goblet Squat Mobility | 3 | 12 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Smith Sprint Lunge | 3 | 12 reps | 60 sec |
| Snatch Pull | 4 | 8 reps | 90 sec |
| Squat (arms overhead) | 3 | 12 reps | 60 sec |
| Sumo Squat | 3 | 15 reps | 60 sec |
| Suspended Split Squat | 3 | 12 reps | 60 sec |
Day 7
| Rest Day |
2 days ago
This is really great! I fully agree with what you wrote, and this is sure to help me out in the future. Thank you for posting this.
3 days ago
Took the words right out of my mouth!
3 days ago
Beautiful combination of colors!
2 days ago
This is really great! I fully agree with what you wrote, and this is sure to help me out in the future. Thank you for posting this.