IntermediateFree

The "Iron Foundation" Split

Iron Foundation: Heavy Intensity, Spine Safety.

Estralians 🎈· Mar 2026

Free on iOS & Android

Overview

Length

12 weeks

Days / week

7 days

Level

Intermediate

Goal

Muscle, Strength

Equipment

Full Gym

Session length

100 min

A 12-week high-intensity program built for lifters who want to push heavy weight without sacrificing their lower back. This plan focuses on "Go Big or Go Home" progressive overload, capping reps at 12 to maximize power and mechanical tension. Key Features: Pro-Level Intensity: Targets RPE 8.5–9 on all major lifts. Back-Safe Architecture: Swaps risky movements like deadlifts and bent-over rows for stabilized, chest-supported, and tripod variations. Functional Power: Integrated treadmill sprints and shadowboxing finishers to maintain a high-performance engine. Heavy Freeweights: Focused on dumbbell mastery and compound strength. Weeks 1 – 4: The Adaptation Phase Goal: Master the "3s negatives" and the form. Progression: Focus on hitting the top end of the rep ranges (e.g., hitting 10 reps on Leg Press). Weeks 5 – 8: The Hypertrophy Phase Goal: Maximize muscle size. Progression: This is where you aggressively follow the "Add 5kg" notes I gave you. Since you're hitting these muscles 2x a week (with the 6-day split), the growth will be rapid here. Weeks 9 – 12: The Power & Peak Phase Goal: Absolute strength. Progression: If the joints feel good, push the RPE to 10 on the main lifts. The "Deload" Secret: In Week 7 or 8, tell your friends to do a "Deload Week"—use 60% of their normal weight and just move the blood around. It prevents injury and resets the central nervous system so they can smash the final 4 weeks.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on gaining both size and strength

Athletes who can train 7 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Cardio

12.1%

Triceps

11.3%

Front Delts

10.1%

Chest

8.9%

Upper Back

8.5%

Lats

7.2%

Abs

7.2%

Hamstrings

6.6%

Quadriceps

Biceps

5.4%

Glutes

4.8%

Middle Delts

3.6%

Calves

3.2%

Forearms

1.2%

Rear Delts

1.2%

Lower Back

1.2%

Other

0.8%

Abductors

0.6%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Walk	1	10000 reps	@6

#	Exercise	Sets	Reps	Load
1	Treadmill	1	18 min	@8
		1	7 min	@7
2	Bench Press (Dumbbell)	3	6–8 reps	@9
3	Incline Bench Press (Dumbbell)	3	8–10 reps	@9
4	Arnold Press	3	8–10 reps	@8.5
5	Dumbbell Bench Pullover	3	8–10 reps	@8
6	Pec Fly (Dumbbell)	3	8–10 reps	@8
7	Dip (Weighted)	3	8–12 reps	@9
		1	8–12 reps	@10
8	Shadow Boxing	4	3–6 min	@10
9	Russian Twist (Dumbbell)	2	10–12 reps	@9
10	Abs Crunch (Bodyweight)	2	20–25 reps	@9.5

#	Exercise	Sets	Reps	Load
1	Treadmill	1	18 min	@8
		1	7 min	@7
2	Lat Pulldown	3	8–10 reps	@9
3	Single Arm Row (Dumbbell)	3	6–8 reps	@10
4	Chest Supported Row (Dumbbell)	3	10–12 reps	@9
5	Hammer Curl (Dumbbell)	3	6–8 reps	@9
6	Face Pull	3	12–15 reps	@8
7	Shadow Boxing	4	3–6 reps	@10
8	Russian Twist (Dumbbell)	2	10–12 reps	@9
9	Abs Crunch (Bodyweight)	2	20–25 reps	@10

#	Exercise	Sets	Reps	Load
1	Treadmill	1	18 min	@8
		1	7 min	@7
2	Leg Press	3	6–8 reps	@9
3	Belt Squat	3	7–8 reps	@9
4	Leg Extension	3	10–12 reps	@9
5	Lying Leg Curl	3	10–12 reps	@9
6	Hip Thrust (Machine)	3	10–12 reps	@9
7	Standing Calf Raise	4	15–20 reps	@10
8	Shadow Boxing	4	3–6 min	@10
9	Decline Crunch (Weighted)	2	12–15 reps	@9

#	Exercise	Sets	Reps	Load
1	Treadmill	1	18 min	@8
		1	7 min	@7
2	Chest Press (Machine)	3	8–10 reps	@9
3	Incline Bench Press (Dumbbell)	3	10–12 reps	@9
4	Seated Row (Cable)	3	8–10 reps	@9
5	Underhand Lat Pulldown	3	10–12 reps	@9
6	Shoulder Press (Machine)	3	8–10 reps	@9
7	Lateral Raise (Dumbbell)	3	12–15 reps	@10
8	Shadow Boxing	4	3–6 min	@10
9	Hanging Knee Raise	2	AMRAP	@10

#	Exercise	Sets	Reps	Load
1	Treadmill	1	18 min	@8
		1	7 min	@7
2	Hack Squat	3	8–10 reps	@9
3	Leg Extension	3	12–15 reps	@10
4	Lying Leg Curl	3	12–15 reps	@10
5	Hammer Curl (Dumbbell)	3	8–10 reps	@9
6	Tricep Rope Push Down (Cable)	3	10–12 reps	@9
7	Standing Calf Raise	4	15–20 reps	@10
8	Shadow Boxing	4	3–6 min	@10
9	Plank	3	0.2–2 min	@10

#	Exercise	Sets	Reps	Load
1	Walk	1	10000 reps	@6

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, The "Iron Foundation" Split 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 100 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.

The "Iron Foundation" Split is structured around 7 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.

The "Iron Foundation" Split 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

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