The Ironpipe Foundry

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!

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

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..

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Bench Press (Close Grip)

Heavy Bench/Push

Deload Bench/Push

Good Morning

Leg Press

Kelso Shrug

Incline Curl (Dumbbell)

Posterior Chain

Speed Bench

Pull-Up (Weighted)

Pendlay Row

Shoulder Press (Machine)

Seated Pin Press (Barbell)

Pull Dynamic

Deload Posterior Chain

Deload Pull Dynamic

Reload

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