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Free Hard Iron Training Program

We are here to help you become the best you can be! Here is a free workout program and nutrition guide to help get you on track and make those gains!

Check out the training program down below and check out the nutrition program here: Hard Iron Nutrition Guide

Hard Iron Labs Training Program


Are you ready to become Hard Iron?


Weeks 1-4 (30 Days)
(You can keep repeating the program after you finish the 30 days.)


3 workout days, 1 rest day, repeat. (Push, Pull, Legs Split)
*20 mins of cardio every day* *If you are bulking you can skip the cardio, but it is still recommended.*


- Day 1 Chest, Shoulders, Triceps (Push Day)
- Day 2 Back and Biceps (Pull Day)
- Day 3 Legs & Abs (Legs/Lower)
- Day 4 Rest (Advance users may skip this rest day if they feel they don't need it, and take rest days when they feel they need to take a rest day)
- Repeat


All things are possible to him who believes. We believe in you! You can do this! The biggest key is to enjoy the journey, stay disciplined, consistent and follow the Hard Iron training program, stay on your diet and you will surprise your self by your transformation! If you mess up, it's ok, you can not undo it. Just get back on track and keep moving forward!


The workouts stay the same each "week" follow the days 1.1-4.2 (then repeat the days 1.1-4.2 again and again).


The goal is to progress in strength on each exercise over time by increasing the weight and getting stronger (try to add at least as little of 2.5 pounds on each exercise each week/cycle of days 1.1-4.2).

It is very important to track your workouts in order to track your strength gains on each exercise to properly progressively overload your body over time in order to make continuous gains for life. (Example: if you start out benching 45 pounds for 10 reps, hopefully if the future you will be benching 225 for 10 reps. If you don't continuously try to push your self to make small increases in strength gains on each exercise over time you will stop progressing and plateau).


Always lift as heavy as you can and push your self as hard as you can but keep good form. TRAIN WITH RAGE! If your form breaks down stop the set it is not worth it to keep pushing and hurt yourself by using bad form. On the last rep of each exercise you should be close to failure. (failure is not being able to do 1 more rep even if you are trying your
hardest.) Example: you are doing the chest fly machine, on each working set you should stop 1-2 reps before failure in the rep range of 8-15 reps. If you can barely hit 8 reps then lower the weight, if you can hit close to 15 then you need to increase the weight on the next set.


Each workout will start with a heavy 5x5 strength focused exercise following by lots of mass building accessory work of 4 sets of 8-15 reps. This is the most optimal way to gain as much strength and size and leads to the best gains possible!


How long should you rest between sets? For the 5 x 5 exercises rest as long as you need to recover before the next set.


For the 3 x 8-15 exercises you should only rest about 60 seconds between sets.


Workouts on average should not last longer than 1 hour and 30 minutes including cardio.
If you want to speed up the work out you may superset any of the exercises besides the heavy 5 x 5 strength work.


You may also complete the exercises after the heavy 5 x 5 work in any order that is the most covenant to you.
Always do cardio at the end of your workout or you may do it at different time in the day, but make sure you do it!


-Hard Iron Training Program-


Day 1.1- Push Workout (Chest, Shoulders, Triceps, Cardio)


Incline Barbell Bench Press - Warm up to and then do 5 x 5 (Heavy Strength Work)
Incline Dumbbell Press - 4 x 8-15
Hammer Strength Incline Press Machine- 4 x 8-15
Chest Fly Machine- 4 x 8-15
Dumbbell Side Lateral Raises- 4 x 8-15
Cable Side Raises- 4 x 8-15
Leaning Dumbbell Raises- 4 x 8-15
Dumbbell Bent-over Rear Delt Fly- 4 x 8-15
Rear Delt Fly Machine- 4 x 8-15
Face Pulls- 4 x 8-15
Tricep Cable Pushdown- 4 x 8-15
One-arm Overhead Dumbbell Tricep Extension- 4 x 8-15
Skull Crushers- 4 x 8-15
20 mins cardio of your choice, work on your flexibility by stretching if you have time.


Day 2.1- Pull Workout (Back, Biceps, Cardio)


Pull-ups/Weighted Pull-ups OR Lat Pulldowns(if not strong enough for pull-ups) warm up to and then do 5 x 5 (Heavy
Strength Work)
Close Grip Lat Pulldowns- 4 x 8-15
Underhand Grip Pulldowns- 4 x 8-15
Behind the Neck Pulldowns- 4 x 8-15
Pullover Machine OR Straight Arm Cable Pulldowns- 4 x 8-15
Hammer Strength Pulldown Machine OR Other Pulldown Machine your gym has 4 x 8-15
Seated Cable Row- 4 x 8-15
Back Extensions- 4 x 8-15
Reverse Barbell Curls- 4 x 8-15
Hammer Curls- 4 x 8-15
Barbell Biceps Curls 4 x 8-15
Preacher Curls 4 x 8-15
20 mins of cardio of your choice, work on your flexibility by stretching if you have time.


Day 3.1- Legs Workout (Legs, Abs/Core, Cardio)


Squats OR Leg Press (if you are not comfortable squatting heavy) warm up to and then do 5 x 5 (Heavy Strength Work)
Hamstring Curls- 4 x 8-15
Quad Extensions- 4 x 8-15
Dumbbell Lunges- 4 x 8-15 per leg
Stiff Legged Barbell or Dumbbell Deadlifts- 4 x 8-15
Wall Sits- 4 sets hold as long as you can to failure.
Seated Calf Raises- 4 x 8-15
Standing Calf Raises- 4 x 8-15
Any other Calf Machine your gym has- 4 x 8-15
Hanging Leg Raises OR Laying Leg Raises- 4 x 8-15
Weighted Sit-ups- 4 x 8-15
Oblique Twists- 4 x 8-15
Plank- 4 sets of at least 60 seconds or as long as you can each set.
20 mins of cardio of your choice, work on your flexibility by stretching if you have time.


Day 4.1- Rest Day (Cardio, Stretching, Rest)


Try to get in at least 20 minutes of any cardio of your choice, then stretch all your whole body very well to work on
becoming more flexible.


Day 1.2- Push Workout (Chest, Shoulders, Triceps, Cardio)


Standing Barbell Shoulder Press- Warm up to and then do 5 x 5 (Heavy Strength Work)
Bench Press- 4 x 8-15
Incline Dumbbell Press - 4 x 8-15
Hammer Strength Incline Press Machine- 4 x 8-15
Dumbbell Side Lateral Raises- 4 x 8-15
Cable Side Raises- 4 x 8-15
Leaning Dumbbell Side Raises- 4 x 8-15
Dumbbell Bent-over Rear Delt Fly- 4 x 8-15
Rear Delt Fly Machine- 4 x 8-15
Face Pulls- 4 x 8-15
Tricep Cable Pushdown- 4 x 8-15
One-arm Overhead Dumbbell Tricep Extension- 4 x 8-15
Skull Crushers- 4 x 8-15
20 mins cardio of your choice, work on your flexibility by stretching if you have time.


Day 2.2- Pull Workout (Back, Biceps, Cardio)


Bent-over Barbell Rows warm up to and then do 5 x 5 (Heavy Strength Work)
T- Bar Rows- 4 x 8-15
One Arm Dumbbell Rows 4 x 8-15
Hammer Strength Row Machine OR other type of Row Machine 4 x 8-15
Close Grip Lat Pulldowns- 4 x 8-15
Pullover Machine OR Straight Arm Cable Pulldowns- 4 x 8-15
Seated Cable Row- 4 x 8-15
Back Extensions- 4 x 8-15
Reverse Barbell Curls- 4 x 8-15
Hammer Curls- 4 x 8-15
Barbell Biceps Curls 4 x 8-15
Preacher Curls 4 x 8-15
20 mins of cardio of your choice, work on your flexibility by stretching if you have time.


Day 3.2- Legs Workout (Legs, Abs/Core, Cardio)


Squats OR Leg Press (if you are not comfortable squatting heavy) warm up to and then do 5 x 5 (Heavy Strength Work)
Hamstring Curls- 4 x 8-15
Quad Extensions- 4 x 8-15
Dumbbell Lunges- 4 x 8-15 per leg
Stiff Legged Barbell or Dumbbell Deadlifts- 4 x 8-15
Wall Sits- 4 sets hold as long as you can to failure.
Seated Calf Raises- 4 x 8-15
Standing Calf Raises- 4 x 8-15
Any other Calf Machine your gym has- 4 x 8-15
Hanging Leg Raises OR Laying Leg Raises- 4 x 8-15
Weighted Sit-ups- 4 x 8-15
Oblique Twists- 4 x 8-15
Plank- 4 sets of at least 60 seconds or as long as you can each set.
20 mins of cardio of your choice, work on your flexibility by stretching if you have time

.
Day 4.2- Rest Day (Cardio, Stretching, Rest)


Try to get in at least 20 minutes of any cardio of your choice, then stretch your whole body very well to work on becoming more flexible.


*REPEAT starting back at day 1.1*

 

We are here to answer all your questions! Please contact us @ info@hardironlabs.com or our website HardIronLabs.com

 #HardIronLabs

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