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The Ironpipe Foundry

by Ironpipe Mike
2 athletes joined

Program Description

Build the upper body and the posterior chain. Removed squats and deadlifting to protect the spine loading injuries. two deload/reload sessions. week 8 & 10 Forge A strong body and mind with this routine.. Transform over the next ten weeks as you turn from molten steel and are recast into a stronger more powerful and solidified creation

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 25, 2025 07:40
  • Last Edited
    Oct 06, 2025 12:46

Summary

Welcome to The Ironpipe Foundry, a 10-week program designed to forge your strength and sculpt your physique with a focused 3-day-a-week training schedule. Each session emphasizes heavy bench and push movements, incorporating barbell and dumbbell exercises to build powerful chest and shoulder muscles. With a mix of traditional lifts and supersets, you'll push your limits and enhance your endurance. Get ready to transform your upper body and achieve your fitness goals with confidence!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.4%
Triceps
12.9%
Middle Delts
12.4%
Upper Back
12.4%
Chest
9.6%
Biceps
6.7%
Lats
6%
Lower Back
4.8%
Quadriceps
4.8%
Hamstrings
4.8%
Glutes
3.8%
Rear Delts
2.9%
Calves
2.4%
Forearms
1.4%
Abs
1.1%
Abductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
80%
2
Bench Press (Barbell)
2
AMRAP
60%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Bench Press (Close Grip)
3
5 reps
75%
5A
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
5B
Chest Fly (Machine)
3
12 reps
RPE 8
6A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
6B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
82.5%
2
Bench Press (Barbell)
2
AMRAP
62.5%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Bench Press (Close Grip)
3
5 reps
77.5%
5A
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
5B
Chest Fly (Machine)
3
12 reps
RPE 8
6A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
6B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
85%
2
Bench Press (Barbell)
2
AMRAP
65%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Bench Press (Close Grip)
3
5 reps
80%
5A
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
5B
Chest Fly (Machine)
3
12 reps
RPE 8
6A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
6B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
87.5%
2
Bench Press (Barbell)
2
AMRAP
67.5%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Bench Press (Close Grip)
3
5 reps
82.5%
5A
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
5B
Chest Fly (Machine)
3
12 reps
RPE 8
6A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
6B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
90%
2
Bench Press (Barbell)
2
AMRAP
70%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Bench Press (Close Grip)
3
5 reps
85%
5A
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
5B
Chest Fly (Machine)
3
12 reps
RPE 8
6A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
6B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
92.5%
2
Bench Press (Barbell)
2
AMRAP
72.5%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Bench Press (Close Grip)
3
5 reps
87.5%
5A
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
5B
Chest Fly (Machine)
3
12 reps
RPE 8
6A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
6B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
95%
2
Bench Press (Barbell)
2
AMRAP
75%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Bench Press (Close Grip)
3
5 reps
90%
5A
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
5B
Chest Fly (Machine)
3
12 reps
RPE 8
6A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
6B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
65%
2
Bench Press (Barbell)
2
AMRAP
65%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Bench Press (Close Grip)
3
5 reps
70%
5A
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
5B
Chest Fly (Machine)
3
12 reps
RPE 8
6A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
6B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
80%
2
Bench Press (Barbell)
2
AMRAP
100%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Bench Press (Close Grip)
3
3 reps
100%
5A
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
5B
Chest Fly (Machine)
3
12 reps
RPE 8
6A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
6B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
80%
2
Bench Press (Barbell)
2
AMRAP
80%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Bench Press (Close Grip)
3
5 reps
75%
5A
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
5B
Chest Fly (Machine)
3
12 reps
RPE 8
6A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
6B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8 reps
50%
2
Leg Press
3
8 reps
RPE 9
3
Kelso Shrug
3
6-8 reps
70%
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5A
Seated Row (Machine)
3
10 reps
RPE 10
5B
Hyperextension
3
12 reps
RPE 9
6A
Leg Extension
3
12 reps
RPE 8
6B
Standing Calf Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8 reps
55%
2
Leg Press
3
8 reps
RPE 9
3
Kelso Shrug
3
6-8 reps
75%
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5A
Seated Row (Machine)
3
10 reps
RPE 10
5B
Hyperextension
3
12 reps
RPE 9
6A
Leg Extension
3
12 reps
RPE 8
6B
Standing Calf Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8 reps
60%
2
Leg Press
3
8 reps
RPE 9
3
Kelso Shrug
3
6-8 reps
77.5%
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5A
Seated Row (Machine)
3
10 reps
RPE 10
5B
Hyperextension
3
12 reps
RPE 9
6A
Leg Extension
3
12 reps
RPE 8
6B
Standing Calf Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8 reps
62.5%
2
Leg Press
3
8 reps
RPE 9
3
Kelso Shrug
3
6-8 reps
80%
4A
Seated Row (Machine)
3
10 reps
RPE 10
4B
Hyperextension
3
12 reps
RPE 9
5A
Leg Extension
3
12 reps
RPE 8
5B
Standing Calf Raise
3
12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8 reps
65%
2
Leg Press
3
8 reps
RPE 9
3
Kelso Shrug
3
6-8 reps
82.5%
4A
Hyperextension
3
12 reps
RPE 9
4B
Seated Row (Machine)
3
10 reps
RPE 10
5A
Leg Extension
3
12 reps
RPE 8
5B
Standing Calf Raise
3
12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8 reps
67.5%
2
Leg Press
3
8 reps
RPE 9
3
Kelso Shrug
3
6-8 reps
85%
4A
Hyperextension
3
12 reps
RPE 9
4B
Seated Row (Machine)
3
10 reps
RPE 10
5A
Leg Extension
3
12 reps
RPE 8
5B
Standing Calf Raise
3
12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8 reps
70%
2
Leg Press
3
8 reps
RPE 9
3
Kelso Shrug
3
6-8 reps
87.5%
4A
Hyperextension
3
12 reps
RPE 9
4B
Seated Row (Machine)
3
10 reps
RPE 10
5A
Leg Extension
3
12 reps
RPE 8
5B
Standing Calf Raise
3
12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8 reps
50%
2
Leg Press
3
8 reps
RPE 9
3
Kelso Shrug
3
6-8 reps
65%
4A
Hyperextension
3
12 reps
RPE 9
4B
Seated Row (Machine)
3
10 reps
RPE 10
5A
Leg Extension
3
12 reps
RPE 8
5B
Standing Calf Raise
3
12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
5 reps
100%
2
Leg Press
3
8 reps
RPE 9
3
Kelso Shrug
2
1
5 reps
5 reps
95%
100%
4A
Hyperextension
3
12 reps
RPE 9
4B
Seated Row (Machine)
3
10 reps
RPE 10
5A
Leg Extension
3
12 reps
RPE 8
5B
Standing Calf Raise
3
12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8 reps
50%
2
Leg Press
3
8 reps
RPE 9
3
Kelso Shrug
3
6-8 reps
70%
4A
Hyperextension
3
12 reps
RPE 9
4B
Seated Row (Machine)
3
10 reps
RPE 10
5A
Leg Extension
3
12 reps
RPE 8
5B
Standing Calf Raise
3
12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Bench
8
3 reps
60%
2
Pull-Up (Weighted)
3
AMRAP
RPE 10
3
Pendlay Row
4
6 reps
70%
4
Shoulder Press (Machine)
3
8 reps
RPE 9
5
Seated Pin Press (Barbell)
3
6 reps
70%
6A
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
6B
Skull Crusher (Barbell)
3
8 reps
RPE 10
7A
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
7B
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Bench
8
3 reps
65%
2
Pull-Up (Weighted)
3
AMRAP
RPE 10
3
Pendlay Row
4
6 reps
75%
4
Shoulder Press (Machine)
3
8 reps
RPE 9
5
Seated Pin Press (Barbell)
3
6 reps
75%
6A
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
6B
Skull Crusher (Barbell)
3
8 reps
RPE 10
7A
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
7B
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Bench
8
3 reps
70%
2
Pull-Up (Weighted)
3
AMRAP
RPE 10
3
Pendlay Row
4
6 reps
77.5%
4
Shoulder Press (Machine)
3
8 reps
RPE 9
5
Seated Pin Press (Barbell)
3
6 reps
77.5%
6A
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
6B
Skull Crusher (Barbell)
3
8 reps
RPE 10
7A
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
7B
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Bench
8
3 reps
72.5%
2
Pull-Up (Weighted)
3
AMRAP
RPE 10
3
Pendlay Row
4
6 reps
80%
4
Shoulder Press (Machine)
3
8 reps
RPE 9
5
Seated Pin Press (Barbell)
3
5 reps
77.5%
6A
Skull Crusher (Barbell)
3
8 reps
RPE 10
6B
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
7A
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
7B
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Bench
8
3 reps
75%
2
Pull-Up (Weighted)
3
AMRAP
RPE 10
3
Pendlay Row
4
5 reps
82.5%
4
Shoulder Press (Machine)
3
8 reps
RPE 9
5
Seated Pin Press (Barbell)
3
5 reps
80%
6A
Skull Crusher (Barbell)
3
8 reps
RPE 10
6B
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
7A
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
7B
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Bench
6
4 reps
77.5%
2
Pull-Up (Weighted)
3
AMRAP
RPE 10
3
Pendlay Row
3
5 reps
85%
4
Shoulder Press (Machine)
3
8 reps
RPE 9
5
Seated Pin Press (Barbell)
3
4 reps
82.5%
6A
Hammer Curl (Dumbbell)
3
8 reps
RPE 9.5
6B
Skull Crusher (Barbell)
3
8 reps
RPE 10
7A
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
7B
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Bench
6
4 reps
80%
2
Pull-Up (Weighted)
3
AMRAP
RPE 10
3
Pendlay Row
3
5 reps
87.5%
4
Shoulder Press (Machine)
3
8 reps
RPE 9
5
Seated Pin Press (Barbell)
3
4 reps
85%
6A
Skull Crusher (Barbell)
3
8 reps
RPE 10
6B
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
7A
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
7B
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Bench
6
5 reps
60%
2
Pull-Up (Weighted)
3
AMRAP
RPE 10
3
Pendlay Row
3
6 reps
65%
4
Shoulder Press (Machine)
3
8 reps
RPE 9
5
Seated Pin Press (Barbell)
3
6 reps
65%
6A
Skull Crusher (Barbell)
3
8 reps
RPE 10
6B
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
7A
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
7B
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Bench
5
5 reps
100%
2
Pull-Up (Weighted)
3
AMRAP
RPE 10
3
Pendlay Row
3
5 reps
100%
4
Shoulder Press (Machine)
3
8 reps
RPE 9
5
Seated Pin Press (Barbell)
2
5 reps
100%
6A
Skull Crusher (Barbell)
3
8 reps
RPE 10
6B
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
7A
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
7B
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Bench
5
8 reps
65%
2
Pull-Up (Weighted)
3
AMRAP
RPE 10
3
Pendlay Row
3
5 reps
75%
4
Shoulder Press (Machine)
3
8 reps
RPE 9
5
Seated Pin Press (Barbell)
3
5 reps
90%
6A
Skull Crusher (Barbell)
3
8 reps
RPE 10
6B
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
7A
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
7B
Face Pull
3
12 reps
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
5 Reps
80%
2
Bench Press (Barbell)
2 Sets
AMRAP
60%
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Bench Press (Close Grip)
3 Sets
5 Reps
75%
5A
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@8
5B
Chest Fly (Machine)
3 Sets
12 Reps
@8
6A
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@7
6B
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
Day 2
1
Good Morning
3 Sets
8 Reps
50%
2
Leg Press
3 Sets
8 Reps
@9
3
Kelso Shrug
3 Sets
6-8 Reps
70%
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8
5A
Seated Row (Machine)
3 Sets
10 Reps
@10
5B
Hyperextension
3 Sets
12 Reps
@9
6A
Leg Extension
3 Sets
12 Reps
@8
6B
Standing Calf Raise
3 Sets
12 Reps
@10
Day 3
1
Speed Bench
8 Sets
3 Reps
60%
2
Pull-Up (Weighted)
3 Sets
AMRAP
@10
3
Pendlay Row
4 Sets
6 Reps
70%
4
Shoulder Press (Machine)
3 Sets
8 Reps
@9
5
Seated Pin Press (Barbell)
3 Sets
6 Reps
70%
6A
Hammer Curl (Dumbbell)
3 Sets
10 Reps
@9
6B
Skull Crusher (Barbell)
3 Sets
8 Reps
@10
7A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@6
7B
Face Pull
3 Sets
12 Reps
@8