IRONmen
Men's full body workout
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 2 | Chest Fly (Dumbbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 3 | Bench Press (Dumbbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 4 | Chest Fly (Cable) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 5 | Cable Crossover | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 6 | Chest Fly (Machine) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 7 | Pullover (Dumbbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 8 | Push Up | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hammer Curl | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 2 | Incline Curl (Dumbbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 3 | Bicep Curl (Barbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 4 | Barbell Curl Lie Against An Incline | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 5 | Hammer Curl (Cable) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 6 | Preacher Curl (EZ Bar) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 7 | Bicep Curl (EZ Bar) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 8 | Concentration Curl | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 2 | Dumbbell Row | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 3 | Bent Over Row (Barbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 4 | TRX Row | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 5 | Straight Arm Pulldown | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 6 | Underhand Lat Pulldown | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 7 | Pullover (Dumbbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 8 | Hyperextension | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 9 | Abs Crunch (Bodyweight) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 10 | Reverse Abs Crunch (Bodyweight) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 11 | Oblique Crunch | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Overhead Extension (Dumbbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 2 | Overhead Extension (EZ Bar) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 3 | French Press | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 4 | Tricep Rope Push Down (Cable) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 5 | Weighted Bench Dip | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 6 | Tricep Kickback | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 7 | Side Plank | 1 | 0 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Standing Behind Neck Shoulder Press (Barbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 2 | Seated Shoulder Press (Dumbbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 3 | Arnold Press | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 4 | Lateral Raise (Dumbbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 5 | Front Raise | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 6 | Upright Row (Cable) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 7 | Incline Chest Fly (Dumbbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Smith Machine) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 2 | Leg Press (45 Degrees) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 3 | Walking Lunge (Dumbbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 4 | Sumo Squat | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 5 | Leg Curl | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 6 | Leg Extension | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 7 | Calf Raise (Leg Press) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps |
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, IRONmen 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.
IRONmen is structured around 6 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.
IRONmen 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
