Steel Will: The Ironproof System (14 Weeks)

Program Description

Steel Will: The Ironproof System is a 14-week, phased strength + hypertrophy program built for lifters who want to get bigger and stronger while keeping training sustainable. The system uses RPE-based autoregulation, joint-friendly exercise selection, and built-in corrective mobility/stability so movement quality improves alongside performance. Who it’s for? Late beginners to intermediates who want a clear, structured plan Lifters with common weak links (shoulders/scap control, bracing/rib flare tendencies, hips/hamstrings) who need training to be smart, not reckless Anyone who wants steady progress without grinding reps to failure What it delivers? Visible hypertrophy (upper + lower) with strength trending up week to week Better mechanics: improved brace, scap control, shoulder stability, and hip function Consistent progression using fatigue-managed intensity (no ego lifting, no grinders) How the system is organised (14 weeks) Phase 1 (Weeks 1–6): Rebuild + Skill Groove technique, build work capacity, reinforce stability, and establish reliable RPE calibration. Phase 2 (Weeks 7–10): Reintroduce + Build Gradually push intensity/loads while keeping pressing and lower-body patterns joint-friendly. Phase 3 (Weeks 11–14): Strength Expression Convert the base into stronger top sets and more confident execution while staying within recovery. Training style: RPE targets guide load selection so you can progress even when sleep/work stress varies Exercise choices prioritise shoulder-friendly pressing and strong, stable pulling patterns Warm-ups include simple activation/mobility to support your specific weak links Clear fatigue rules keep training repeatable for the long run Rule: Train inside the intended RPE, make small weekly progress, and swap any movement that causes sharp pain. This program is built for progress you can maintain. Weekly Split: MON - Day 1 TUE - Day 2 WED - Cardio/Corrective Exercises THU - Day 3 FRI - Day 4 SAT - Cardio/Corrective Exercises SUN - Rest/Light Corrective I will attach links for Google Docs containing corrective exercises and warm ups for each phase at a later time.

Program Overview