Iron Frog

Unleash your strength with the Iron Frog program, a comprehensive 12-week journey designed for dedicated lifters. Training seven days a week, this program focuses on building muscle and enhancing endurance through a mix of bodyweight and barbell exercises, including the Bench Press and Hanging Leg Raise. Each session targets specific muscle groups, ensuring balanced development while optional conditioning days keep your cardiovascular fitness in check. Get ready to transform your physique and push your limits!

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Hanging Leg Raise

Dead Hang

Bench Press (Barbell)

Incline Bench Press (Barbell)

Bench Press (Wide Grip)

Bench Press (Close Grip)

Spoto Press

Push Up

CHEST

Burpee

CONDITIONING (Optional)

Chin-Up (Bodyweight)

Dip (Bodyweight)

JM Press

Bicep Curl (EZ Bar)

Reverse Bicep Curl (EZ Bar)

21s (EZ Bar)

French Press

Hammer Curl

Tricep Kickback

ARMS

CHEST DELOAD 

ARMS DELOAD

Pull-Up (Bodyweight)

Good Morning

Deadlift (Barbell)

Romanian Deadlift (Barbell)

Barbell Row

Kroc Row

Inverted Row

BACK

Lying Leg Curl

Squat (Barbell)

Zercher Squat (Barbell)

Walking Lunge (Dumbbell)

Leg Extension

Calf Raise (Bodyweight)

LEGS

Push Press (Barbell)

Behind-the-Neck Push Press

Military Press (Barbell)

Upright Row (Barbell)

Shrug (Barbell)

Pike Push Up

SHOULDERS

BACK DELOAD

LEGS DELOAD

SHOULDERS DELOAD

0 reviews for Iron Frog