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AN IRON MIKE COACHING PROGRAM
Upper and lower, strength and size, blended stronger.
An alloy is two metals blended into one material that's stronger than either alone. Alloy blends upper and lower body, and strength and size: upper, lower, rest, then repeat, so every muscle is hit twice a week. Main lifts are built for strength and accessories for muscle growth.
At a glance
Level: Advanced
4 days a week (Upper, Lower, rest, Upper, Lower)
13 weeks, with a deload in Week 13
Week 12 test: rep PRs at your Week 10 weights
Equipment: a gym with barbells, dumbbells and cables
Inside the PDF guide
The full 13-week program, every workout laid out by phase
Training rules: rest times, effort targets and how to progress
Nutrition by goal: maintain, lose fat or gain lean mass
Recovery, sleep and supplement guidance
Exercise swaps for every lift, plus demo video links
Check-in guides to track your progress
Instant PDF download after checkout. Because programs are digital downloads, all sales are final. If something is wrong with your file, email mike@ironmikecoaching.com and I will make it right.
AN IRON MIKE COACHING PROGRAM
Upper and lower, strength and size, blended stronger.
An alloy is two metals blended into one material that's stronger than either alone. Alloy blends upper and lower body, and strength and size: upper, lower, rest, then repeat, so every muscle is hit twice a week. Main lifts are built for strength and accessories for muscle growth.
At a glance
Level: Advanced
4 days a week (Upper, Lower, rest, Upper, Lower)
13 weeks, with a deload in Week 13
Week 12 test: rep PRs at your Week 10 weights
Equipment: a gym with barbells, dumbbells and cables
Inside the PDF guide
The full 13-week program, every workout laid out by phase
Training rules: rest times, effort targets and how to progress
Nutrition by goal: maintain, lose fat or gain lean mass
Recovery, sleep and supplement guidance
Exercise swaps for every lift, plus demo video links
Check-in guides to track your progress
Instant PDF download after checkout. Because programs are digital downloads, all sales are final. If something is wrong with your file, email mike@ironmikecoaching.com and I will make it right.