Steel Will: The Ironproof System (14 Weeks)

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. 

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Floor Press (Barbell)

Chest Supported Row (Dumbbell)

Chest Press (Machine)

Lat Pulldown (Single Arm)

Landmine Press

Tricep Pushdown (Cable)

Lateral Raise (Cable)

Safety Bar Squat

Romanian Deadlift (Dumbbell)

Walking Lunge (Dumbbell)

Copenhagen Plank

Dead Bug

Bench Press (Dumbbell)

Chest Supported Row (Machine)

Straight Arm Pulldown

Rear Delt Fly (Dumbbell)

Bicep Curl (Cable)

Overhead Tricep Extension (Cable)

Hip Thrust (Barbell)

Hamstring Sliders

Reverse Lunge (Dumbbell)

Hip Airplane

Single-Leg Step-Downs

Bench Press (Wide Grip)

Squat (Barbell)

Romanian Deadlift (Barbell)

Overhead Press (Barbell)

Tempo Bench Press

Deadlift (Barbell)

Hip Thrust (Machine)

Hanging Knee Raise

Incline Bench Press (Dumbbell)

Tempo Squat (Barbell)

Single Arm Farmer Carry

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