IRON BORN is a legendary powerbuilding system inspired by Doug Hepburn's slow progression method. Every rep is deliberate, every set a step toward mastery. The program is designed to build both muscle and strength through slow, inevitable progression, forging your body like steel.

You progress using phases of rep ranges:

.Phase 1: (Hypertrophy): 8-10 reps per set to build size, condition your joints, and prepare for heavier lifts. Start at the lower end of 8 and add just one rep per set each session until you reach the top of the range, then increase weight. 

Example:
Session 1 - 8, 8, 8, 8, 8
Session 2 - 9, 8, 8, 8, 8
Session 3 - 9, 9, 8, 8, 8
Session 4 - 9, 9, 9, 8, 8
Session 5 - 9, 9, 9, 9, 8
Session 6 - 9, 9, 9, 9, 9
Session 7 - 10, 9, 9, 9, 9
Session 8 - 10, 10, 9, 9, 9
Session 9 - 10, 10, 10, 9, 9
Session 10 - 10, 10, 10, 10, 9
Session 11 - 10, 10, 10, 10, 10
Session 12 - increase load start all over again


.Phase 2: (Strength + Size): 6-8 reps per set, lift heavier while still accumulating muscle and mastering control. Same progression: start at 6 reps per set on all sets and add just 1 rep each session until all sets reach 8 then increase weight, and start over again.

.Phase 3: (Pure Strength): 4-5 reps per set focusing on maximal strength and heavy loads. Start at 4 reps per set, add one rep each session until 5, then increase the load.

Instead of fixed weeks, you advance naturally to the next phase. It's normal to stall for several weeks but this isn't inherently a plateau. If you cannot add even one rep across all sets for 3-4 weeks, you've likely maxed out that phase and can advance to the next one. After reaching phase 3 and exhausting progression, reset to phase 1 and repeat the cycle. Over the course of months or a year, this creates slow, steady, and sustainable progress, teaching you to value the journey and the big picture.

IRON BORN

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Overhead Press (Barbell)

Pull-Up (Weighted)

Romanian Deadlift (Barbell)

Bench Press (Barbell)

Pendlay Row

Squat (Barbell)

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