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AN IRON MIKE COACHING PROGRAM
Six days. The severe test.
A crucible holds metal at its hottest point, where the impurities burn off. The word also means a severe test, and this is the most demanding program in The Smithy: push, pull and legs six days a week, every muscle worked twice, heavy A days and high-volume B days.
At a glance
Level: Advanced
6 days a week (Push A, Pull A, Legs A, Push B, Pull B, Legs B)
13 weeks, with a deload in Week 13
Week 12 test: rep PRs on bench, row and squat
Equipment: a full commercial gym
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
Six days. The severe test.
A crucible holds metal at its hottest point, where the impurities burn off. The word also means a severe test, and this is the most demanding program in The Smithy: push, pull and legs six days a week, every muscle worked twice, heavy A days and high-volume B days.
At a glance
Level: Advanced
6 days a week (Push A, Pull A, Legs A, Push B, Pull B, Legs B)
13 weeks, with a deload in Week 13
Week 12 test: rep PRs on bench, row and squat
Equipment: a full commercial gym
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.