Iron Execution
Transform your physique in 12 weeks with Iron Execution—where dedication meets sculpting precision for serious gains. Are you ready to elevate your strength?
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | AMRAP | @10 |
| Superset | ||||
| 2A | Pec Deck (Machine) | 3 | AMRAP | @10 |
| 2B | Hammer Incline Chest Press | 3 | AMRAP | @10 |
| 3 | Slight Incline Dumbbell Press | 3 | AMRAP | @10 |
| 4 | Chest Fly (Cable) | 3 | AMRAP | @10 |
| 5 | Hanging Toes To Bar | 3 | 10 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 1 rep | 90% |
| 3 | 3 reps | 85% | ||
| Superset | ||||
| 2A | Lying Leg Curl | 3 | AMRAP | @10 |
| 2B | Stiff Leg Deadlift | 3 | AMRAP | @10 |
| 3 | Hip Thrust (Machine) | 3 | AMRAP | @9 |
| 4 | Bicep Curl (Cable) | 1 | 100 reps | @9 |
| 5 | Sit Up | 1 | 100 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Seated Row (Cable) | 3 | AMRAP | @10 |
| 1B | Bent Over Row (Barbell) | 3 | AMRAP | @10 |
| 2 | Straight Bar Lat Extension | 3 | 0 reps | — |
| 3 | Lat Pulldown | 3 | AMRAP | @10 |
| 4 | Shrug (Dumbbell) | 3 | 0 reps | — |
| 5 | Bicep Curl (Barbell) | 3 | AMRAP | @10 |
| 6 | Hammer Curl (Dumbbell) | 3 | AMRAP | @10 |
| 7 | Ab Wheel | 3 | 12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Lateral Raise (Dumbbell) | 3 | AMRAP | @10 |
| 1B | Seated Shoulder Press (Dumbbell) | 3 | AMRAP | @10 |
| 2 | Rear Delt Fly (Cable) | 3 | AMRAP | @10 |
| 3 | Bench Press (Barbell) | 2 | 6 reps | 55% |
| 4 | Speed Bench Press | 6 | 3 reps | 45% |
| 5 | Skull Crusher (Barbell) | 3 | AMRAP | @10 |
| 6 | Tricep Pushdown (Cable) | 3 | AMRAP | @10 |
| 7 | Hanging Toes To Bar | 3 | 10 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Low Bar) | 1 | AMRAP | 100% |
| 2 | Leg Extension | 3 | AMRAP | @10 |
| 3 | Squat (Barbell) | 1 | AMRAP | 65% |
| 1 | AMRAP | 45% | ||
| 1 | AMRAP | 25% | ||
| 4 | Lunge (Barbell) | 3 | AMRAP | @10 |
| 5 | Ab Wheel | 3 | 12 reps | — |
| 6 | Tricep Extension (Cable) | 1 | 100 reps | @9 |
| 7 | Standing Calf Raise | 3 | AMRAP | @9 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Iron Execution is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Iron Execution is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Iron Execution is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
