Plan Details
IronCore Intensity
Fitness Plan Summary
| Main Goal | Strength Training |
|---|---|
| Category | 1 |
| Training Level | Intermediate Level |
| Program Duration | 8 week(s) |
| Unique Exercises | 144 |
| Total Workouts | 32 |
| Equipment Required | Body weight, Barbell, Cable, Stability ball, Dumbbell, Band, Medicine Ball, Rope, Kettlebell, Leverage machine, Bosu ball, Suspension, Sled machine, EZ Barbell, Smith machine, Roll, Weighted, Resistance Band |
Fitness Plan Description
Build an ironclad core and overall strength with this high-intensity strength training regimen. Push your limits and sculpt a powerful physique.
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Fly | 4 | 10 reps | 60 sec |
| Lever Seated Fly | 4 | 10 reps | 60 sec |
| Lever Chest Press (VERSION 4) | 4 | 8 reps | 60 sec |
| Pike Push-up (on Bench) | 3 | 10 reps | 60 sec |
| Roll Seated Single Leg Shoulder Flexion Depressor Retractor | 3 | 10 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Walk Wave Machine | 3 | 3 min | 60 sec |
| Walking on Stepmill | 3 | 3 min | 60 sec |
| Band Upper Body Lying Air Bike | 4 | 12 reps | 60 sec |
| Walk Elliptical Cross Trainer | 3 | 10 reps | 60 sec |
| Jump Box | 3 | 12 reps | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Cable Seated High Row (V bar) | 4 | 8 reps | 90 sec |
| Cable Straight Back Seated Row | 3 | 10 reps | 60 sec |
| Dumbbell lying external shoulder rotation | 3 | 12 reps | 60 sec |
| Lever Shrug (plate loaded) | 3 | 10 reps | 60 sec |
| Resistance Band Seated Straight Back Row | 3 | 10 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Standing Single Leg Calf Raise | 3 | 12 reps | 45 sec |
| Standing Single Leg Calf Raise with Support | 4 | 12 reps | 60 sec |
| Feet and Ankles Rotation Stretch | 3 | 30 sec | 45 sec |
| Feet and Ankles Stretch | 3 | 30 sec | 45 sec |
| Bodyweight Standing Pulse Calf Raise | 3 | 20 reps | 45 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell One Arm Shoulder Press (version 2) | 4 | 10 reps | 60 sec |
| Dumbbell One Arm Shoulder Press | 4 | 10 reps | 60 sec |
| Dumbbell One Arm Upright Row | 4 | 10 reps | 60 sec |
| Dumbbell Raise | 4 | 10 reps | 60 sec |
| Dumbbell Rear Lateral Raise | 4 | 10 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Air Twisting Crunch | 1 | 3 min | 60 sec |
| Walking on Stepmill | 1 | 3 min | 60 sec |
| Bear Crawl | 3 | 20 reps | 60 sec |
| Stationary Bike Run (version 4) | 1 | 3 min | 60 sec |
| Jog in Place | 3 | 2 min | 30 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Band standing leg extension | 3 | 12 reps | 60 sec |
| Assisted Single Leg Press | 3 | 10 reps | 60 sec |
| Lever Chair Squat | 3 | 12 reps | 60 sec |
| Standing Quadriceps Stretch | 3 | 15 reps | 60 sec |
| Barbell sumo squat | 3 | 10 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Biceps Curl | 4 | 10 reps | 60 sec |
| Dumbbell Hammer Curl | 4 | 10 reps | 60 sec |
| Dumbbell Seated Triceps Extension | 4 | 10 reps | 60 sec |
| Dumbbell Incline Biceps Curl | 4 | 10 reps | 60 sec |
| Dumbbell Incline Hammer Curl | 4 | 10 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Kettlebell One Legged Deadlift | 3 | 10 reps | 60 sec |
| Smith Stiff Legged Deadlift | 3 | 10 reps | 60 sec |
| Front Back Leg Raises | 3 | 12 reps | 60 sec |
| Alternating Leg Raise | 3 | 12 reps | 60 sec |
| Swimmer | 3 | 12 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Butt Kicks | 3 | 20 reps | 30 sec |
| Jack Press | 3 | 15 reps | 30 sec |
| Kettlebell Full Swing | 3 | 15 reps | 60 sec |
| Stationary Bike Walk | 1 | 3 min | 60 sec |
| Briskly Walking | 1 | 3 min | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Decline Push-up (on stability ball) | 4 | 10 reps | 60 sec |
| Dumbbell Bench Press | 4 | 8 reps | 60 sec |
| Dumbbell Decline Bench Press | 3 | 10 reps | 60 sec |
| Dumbbell Decline Fly | 3 | 12 reps | 60 sec |
| Dumbbell Decline Twist Fly | 3 | 10 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Standing Abs Rotation Stretch | 3 | 30 sec | 30 sec |
| Rotating Stomach Stretch | 3 | 30 sec | 30 sec |
| Seated Lower Trunk Lateral Flexion Stretch | 3 | 30 sec | 30 sec |
| Standing Lateral Side Stretch | 3 | 30 sec | 30 sec |
| Sitting Lateral Side Stretch | 3 | 30 sec | 30 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Suspension Pull-up | 4 | 8 reps | 90 sec |
| Suspension Row | 3 | 10 reps | 60 sec |
| Suspension Self assisted Pull-up | 3 | 12 reps | 60 sec |
| Suspension Shoulder External Rotation | 3 | 8 reps | 90 sec |
| Back Pec Stretch | 2 | 30 sec | 30 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| High Knee Skips | 3 | 50 reps | 30 sec |
| Jump Rope | 3 | 50 reps | 30 sec |
| Kettlebell Swing | 3 | 20 reps | 60 sec |
| Band push-up | 3 | 15 reps | 60 sec |
| Run (equipment) | 3 | 2 min | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Cable Upright Row | 3 | 15 reps | 60 sec |
| Circles Arm | 3 | 20 reps | 60 sec |
| Circles Ball (wall) | 3 | 20 reps | 60 sec |
| Circles Elbow Arm | 3 | 20 reps | 60 sec |
| Dumbbell Front Raise | 3 | 15 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Seated One Leg Calf Raise - Hammer Grip | 3 | 12 reps | 60 sec |
| Dumbbell Seated One Leg Calf Raise - Palm up | 3 | 12 reps | 60 sec |
| Exercise Ball on the Wall Calf Raise | 3 | 15 reps | 60 sec |
| Hack Calf Raise | 3 | 12 reps | 60 sec |
| Hack One Leg Calf Raise | 3 | 12 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Cable Upright Row | 3 | 15 reps | 60 sec |
| Circles Arm | 3 | 20 reps | 60 sec |
| Circles Ball (wall) | 3 | 20 reps | 60 sec |
| Circles Elbow Arm | 3 | 20 reps | 60 sec |
| Dumbbell Front Raise | 3 | 15 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 |
|---|---|---|---|
| Band hip abduction | 3 | 15 reps | 60 sec |
| Band hip adduction | 3 | 12 reps | 60 sec |
| Band kneeling rear kick | 3 | 12 reps | 60 sec |
| Band lying leg raise | 3 | 12 reps | 60 sec |
| Band hip extension | 3 | 15 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Cable One Arm Curl | 4 | 12 reps | 60 sec |
| Cable Lying Close-grip Curl | 4 | 12 reps | 60 sec |
| Cable Lying Triceps Extension (version 2) | 4 | 12 reps | 60 sec |
| Cable Overhead Triceps Extension (rope attachment) | 3 | 12 reps | 60 sec |
| Cable Lying Curl | 3 | 12 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Push-up (bosu ball) | 4 | 15 sec | 60 sec |
| Chest Dip | 4 | 10 sec | 60 sec |
| Cable Decline Fly | 3 | 12 sec | 60 sec |
| Push-Up to Side Plank | 3 | 10 | 60 sec |
| Dumbbell Bench Press | 3 | 8 sec | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Circles Elbow Arm | 3 | 15 reps | 60 sec |
| Dumbbell Incline Shoulder Raise | 3 | 12 reps | 60 sec |
| Dumbbell Incline Twisted Flyes | 3 | 12 reps | 60 sec |
| Dumbbell Seated One Arm Kickback | 3 | 12 reps | 60 sec |
| Dumbbell Lying Supination | 3 | 15 reps | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bodyweight Standing Close-grip One Arm Row | 4 | 8 reps | 90 sec |
| Bodyweight Standing One Arm Row (with towel) | 3 | 10 reps | 60 sec |
| Bodyweight Standing Row (with towel) | 3 | 10 reps | 60 sec |
| Bodyweight Squatting Row (with towel) | 3 | 10 reps | 60 sec |
| Lever T-bar Row (plate loaded) | 3 | 8 reps | 90 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Arm slingers Hanging Straight Legs | 3 | 12 reps | 60 sec |
| Crunch - Back (WRONG-RIGHT) | 3 | 12 reps | 60 sec |
| Front Plank - Butt (WRONG-RIGHT) | 3 | 30 sec | 60 sec |
| Cable Kneeling Crunch | 3 | 12 reps | 60 sec |
| Weighted Russian Twist (VERSION 2) | 3 | 12 reps | 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 |
|---|---|---|---|
| Walk Wave Machine | 3 | 3 min | 60 sec |
| Walking on Stepmill | 3 | 3 min | 60 sec |
| Band Upper Body Lying Air Bike | 4 | 12 reps | 60 sec |
| Walk Elliptical Cross Trainer | 3 | 10 reps | 60 sec |
| Jump Box | 3 | 12 reps | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Suspension Lunge Back Crossover | 3 | 12 reps | 60 sec |
| Suspension Rear Lunge | 3 | 10 reps | 60 sec |
| Suspension Side Cross Lunge | 3 | 12 reps | 60 sec |
| Suspension Single Leg Squat (figure) | 3 | 10 reps | 60 sec |
| Suspension Squat Power Pull | 3 | 12 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Lever Seated Calf Raise (plate loaded) (VERSION 2) | 3 | 12 reps | 60 sec |
| Lever Standing Calf Raise | 3 | 12 reps | 60 sec |
| Sled Calf Press On Leg Press | 3 | 12 reps | 60 sec |
| Walking | 3 | 3 min | 60 sec |
| Lever Calf Press (plate loaded) | 3 | 12 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Recumbent Hip External Rotator And Hip Extensor Stretch (Crossed Leg) | 3 | 30 sec | 60 sec |
| Dumbbell Romanian Deadlift | 3 | 12 reps | 60 sec |
| 45 degree hyperextension (arms in front of chest) | 3 | 12 reps | 60 sec |
| Twist Hip Lift | 3 | 12 reps | 60 sec |
| Lateral Side Plank (bent leg) | 3 | 30 sec | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Handspring Wrist Curl | 3 | 12 reps | 60 sec |
| Barbell Reverse Wrist Curl | 3 | 12 reps | 60 sec |
| Full Squat Mobility | 3 | 12 reps | 60 sec |
| Downward Facing Dog | 3 | 30 sec | 30 sec |
| Roll Upper Back | 3 | 12 reps | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Decline Push-up (on stability ball) | 4 | 10 reps | 60 sec |
| Kettlebell Extended Range One Arm Press on Floor | 3 | 10 reps | 60 sec |
| Lever Seated Fly | 4 | 12 reps | 60 sec |
| Push-up (one arm on stability ball) | 3 | 8 reps | 60 sec |
| Lever Chest Press | 3 | 12 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Incline Alternating Hammer Curl | 4 | 10 reps | 60 sec |
| Bench dip on floor | 4 | 10 reps | 60 sec |
| Lever Seated Dip | 4 | 10 reps | 60 sec |
| EZ Barbell Seated Curls | 4 | 10 reps | 60 sec |
| Push-up on Forearms | 4 | 10 reps | 60 sec |
Day 7
| Rest Day |
2 days ago
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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.