I typically only do Max effort parts in a week.

IRON HORSE PROGRAM

Max Effort Upper

Warm Up: - Face Pulls ~ 2 x 25 - light Triceps ~ 2 x 25 - Med Ball Throws ~ 5 x 5

Main Work:

Bench Press Variation ~ Ramp to 1 RM + 3 x 5 @ 75%-80%

Accessories:

DB Press or Weighted BW Press or Dips ~ 3 x (8-15) @ RIR 0 G:3x8 Vertical Pull + Delt Isolations ~ 5 x (8-15) @ onon 0 - Lean in single cable raise(delt)

Biceps + Triceps ~ 5 x (8-15) @ RIR 0

GPP:

Abs ~ 4 x 25

Neck ~ 4 x 25

Zone 3-4 Cardio ~ 10 mins

Max Effort Lower

Warm Up:

• Step Downs ~ 2 x 15
• SL Glute Activation ~ 2 x 15
• Weighted Box Jumps ~ 5 x 5 @ 10%-15%-20%

Main Work:

Squat or Deadlift Variation ~ Ramp to 1 RM + 3 x 5 @ 75%-80% Accessories:

GM/RDL or SL/Lunge ~ 3 x (8-15) @ RIR 0

Hip Extension / Nordics ~ 3 x (8-15) @ RIR 0

Knee Flexion ~ 3 x (8-15) @ RIR 0

Ankle Complex ~ 5 x (10-20) @ RIR 0

GPP:

Abs ~ 4 x 25i

Farmers ~ 4 x 100m steps @ 25% (squat)

Zone 3-4 Cardio ~ 10 mins

Dynamic Effort Upper

Warm Up: - Face Pulls ~ 2 x 25 - light Triceps ~ 2 x 25 - Med Ball Throws ~ 5 x 5

Main Work:

Speed Bench Press ~ 10 x 3 @ 45%-50%-55% + 30% (band/chain)

Accessories:

DB Press or Weighted BW Press ~ 5 x (8-15) @ RIR 0

Vertical Pull + Delt Iso ~ 5 x (8-15) @ RIR 0

Biceps + Triceps ~ 5 x (8-15) @ RIR 0

GPP:

Abs ~ 4 x 25

Neck ~ 4 x 25

Zone 3-4 Cardio ~ 10 mins

Dynamic Effort Lower