IRONMAN

Shared with you by Zach

Build stronger squat, shoulder, arm, and back capacity while maintaining light bike and treadmill conditioning.

Three nonconsecutive sessions per week build lower-body and pulling strength, develop shoulders and arms, and retain low-intensity cardio. Use controlled reps and leave 1–3 repetitions in reserve. Dumbbell loads are listed in kilograms per dumbbell where applicable; adjust down if technique changes. The final week of the last phase is a reduced-volume week.