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AN IRON MIKE COACHING PROGRAM
The base everything gets built on.
An anvil is the solid block every blacksmith works on. Nothing gets shaped without it. Anvil is your base: three full-body days a week where you learn to squat, hinge, push and pull with good form, build the habit of training consistently, and finish by moving onto the barbell.
At a glance
Level: Beginner
3 days a week (Days 1, 3, 5)
13 weeks, with a deload in Week 13
Week 12 test: 5-rep max
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
Next program: Hammer.
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
The base everything gets built on.
An anvil is the solid block every blacksmith works on. Nothing gets shaped without it. Anvil is your base: three full-body days a week where you learn to squat, hinge, push and pull with good form, build the habit of training consistently, and finish by moving onto the barbell.
At a glance
Level: Beginner
3 days a week (Days 1, 3, 5)
13 weeks, with a deload in Week 13
Week 12 test: 5-rep max
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
Next program: Hammer.
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.