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Ironpipe’s Foundry

by Ironpipe Mike

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 to 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
    Sep 25, 2025 10:09
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.3%
Front Delts
13.8%
Middle Delts
12.4%
Upper Back
12.4%
Chest
9.6%
Quadriceps
6.2%
Lats
6%
Hamstrings
5.3%
Lower Back
4.8%
Glutes
4.8%
Rear Delts
2.9%
Calves
2.4%
Biceps
1.9%
Abs
1.1%
Abductors
0.5%
Forearms
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
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
70%
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 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
Kettlebell Swing
3
8 reps
RPE 9
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
Seated Row (Machine)
3
10 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%
4A
Kettlebell Swing
3
8 reps
RPE 9
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
Seated Row (Machine)
3
10 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%
4A
Kettlebell Swing
3
8 reps
RPE 9
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
Seated Row (Machine)
3
10 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
Kettlebell Swing
3
8 reps
RPE 9
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
Seated Row (Machine)
3
10 reps
RPE 10
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
Kettlebell Swing
3
8 reps
RPE 9
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
Seated Row (Machine)
3
10 reps
RPE 10
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
Kettlebell Swing
3
8 reps
RPE 9
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
Seated Row (Machine)
3
10 reps
RPE 10
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
Kettlebell Swing
3
8 reps
RPE 9
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
Seated Row (Machine)
3
10 reps
RPE 10
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
Kettlebell Swing
3
8 reps
RPE 9
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
Seated Row (Machine)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
5 reps
100%
2
Leg Press
3
8 reps
RPE 9
3
Kelso Shrug
3
3-5 reps
95%
4A
Kettlebell Swing
3
8 reps
RPE 9
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
Seated Row (Machine)
3
10 reps
RPE 10
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
Kettlebell Swing
3
8 reps
RPE 9
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
Seated Row (Machine)
3
10 reps
RPE 10
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
Skull Crusher (Barbell)
3
8 reps
RPE 10
6B
Tricep Rope Push Down (Cable)
3
10 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
72.5%
6A
Skull Crusher (Barbell)
3
8 reps
RPE 10
6B
Tricep Rope Push Down (Cable)
3
10 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
67.5%
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
5 reps
75%
6A
Skull Crusher (Barbell)
3
8 reps
RPE 10
6B
Tricep Rope Push Down (Cable)
3
10 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
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
Tricep Rope Push Down (Cable)
3
10 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
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
Tricep Rope Push Down (Cable)
3
10 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
75%
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
Skull Crusher (Barbell)
3
8 reps
RPE 10
6B
Tricep Rope Push Down (Cable)
3
10 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
Tricep Rope Push Down (Cable)
3
10 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
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
Tricep Rope Push Down (Cable)
3
10 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
5
5 reps
80%
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
Tricep Rope Push Down (Cable)
3
10 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
5
5 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
Tricep Rope Push Down (Cable)
3
10 reps
RPE 10
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%
4A
Kettlebell Swing
3 Sets
8 Reps
@9
4B
Hyperextension
3 Sets
12 Reps
@9
5A
Leg Extension
3 Sets
12 Reps
@8
5B
Standing Calf Raise
3 Sets
12 Reps
@10
6
Seated Row (Machine)
3 Sets
10 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
Skull Crusher (Barbell)
3 Sets
8 Reps
@10
6B
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@10
7A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@6
7B
Face Pull
3 Sets
12 Reps
@8