Iron Discipline
Forge your strength with 18 weeks of focused training—commit to the grind and watch your muscle gains transform your physique.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 8 reps | 75% |
| 2 | Slight Incline Dumbbell Press | 3 | 10 reps | @8 |
| 3 | Hammer Incline Chest Press | 3 | 12 reps | @8 |
| 4 | Pec Deck (Machine) | 3 | 15 reps | @8 |
| 5 | Lateral Raise (Dumbbell) | 4 | 20 reps | @8 |
| 6 | Tricep Extension (Cable) | 2 | 15 reps | @8 |
| 7 | Tricep Pushdown (Cable) | 3 | 12 reps | @8 |
| 8 | Ab Wheel | 4 | 15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 3 | 5 reps | 50% |
| 2 | Pull-Up (Assisted) | 2 | 8 reps | @8 |
| 1 | 0 reps | @8 | ||
| 3 | Weighted Eccentric Pull Ups | 2 | 5 reps | @8 |
| 4 | Lat Pulldown | 3 | 12 reps | @8 |
| 5 | Rope Lat Extension | 3 | 15 reps | @8 |
| 6 | Dumbbell Row | 3 | 12 reps | @8 |
| 7 | Reverse Pec Deck | 3 | 20 reps | @8 |
| 8 | Bicep Curl (EZ Bar) | 1 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @10 | ||
| 9 | Treadmill | 1 | 20 min | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 4 | 8 reps | @8 |
| 2 | Hip Thrust (Machine) | 3 | 12 reps | @8 |
| 3 | Lying Leg Curl | 1 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @10 | ||
| 4 | Bulgarian Split Squat (Barbell) | 3 | 10 reps | @8 |
| 5 | Standing Calf Raise | 4 | 15 reps | @8 |
| 6 | Hanging Leg Raise | 4 | 8 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 1 | 8 reps | @8.5 |
| 3 | 8 reps | @8 | ||
| 2 | Seated Shoulder Press (Dumbbell) | 3 | 10 reps | @8 |
| 3 | Lateral Raise (Dumbbell) | 2 | 20 reps | @7 |
| 2 | 20 reps | @8 | ||
| 1 | 20 reps | @9 | ||
| 4 | Rear Delt Fly (Dumbbell) | 4 | 20 reps | @8 |
| 5 | Bench Press (Close Grip) | 3 | 10 reps | @8 |
| 6 | Skull Crusher (Barbell) | 2 | 10 reps | @8 |
| 7 | Row Machine | 1 | 20 min | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 6 reps | @8 |
| 2 | Floating Parallel Bent Rows | 2 | 8 reps | @8 |
| 1 | 8 reps | @9 | ||
| 1 | 8 reps | @10 | ||
| 3 | Chest Supported Row (Machine) | 3 | 10 reps | @8 |
| 4 | Seated Row (Cable) | 3 | 12 reps | @8 |
| 5 | Shrug (Dumbbell) | 3 | 12 reps | @8 |
| 6 | Hammer Curl (Dumbbell) | 1 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @10 | ||
| 7 | Ab Wheel | 4 | 15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 8 reps | 80% |
| 2 | Leg Press | 3 | 12 reps | @8 |
| 3 | Hack Squat | 3 | 12 reps | @8 |
| 4 | Leg Extension | 1 | 20 reps | @8 |
| 1 | 20 reps | @9 | ||
| 1 | 20 reps | @10 | ||
| 5 | Seated Calf Raise | 4 | 15 reps | @8 |
| 6 | Assault Bike | 1 | 20 min | @8 |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Iron Discipline is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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 Discipline 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Iron Discipline 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
