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AN IRON MIKE COACHING PROGRAM
Steady, well-placed strikes. The results stack.
A blacksmith doesn't shape steel with one big swing. It takes thousands of steady, well-placed strikes. Hammer works the same way: a squat and bench day, a deadlift and overhead press day, and a volume day, with weights climbing in planned steps from higher-rep work to heavier sets.
At a glance
Level: Intermediate
3 days a week (Days 1, 3, 5)
13 weeks, with a deload in Week 13
Week 12 test: 3-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: Steel.
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
Steady, well-placed strikes. The results stack.
A blacksmith doesn't shape steel with one big swing. It takes thousands of steady, well-placed strikes. Hammer works the same way: a squat and bench day, a deadlift and overhead press day, and a volume day, with weights climbing in planned steps from higher-rep work to heavier sets.
At a glance
Level: Intermediate
3 days a week (Days 1, 3, 5)
13 weeks, with a deload in Week 13
Week 12 test: 3-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: Steel.
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.