BUILT TO
MOVE.
BUILT TO WIN.
Every program in the IRON app is coach-designed, progression-based, and ready to run the day you join. Pick your plan. Log into the app. Start Day 1.
PICK A PLAN.
OPEN THE APP.
GO TO WORK.
FIND YOUR
PROGRAM.
All programs are loaded in the IRON M&F app and available the day you join. New programs are added regularly.
The Full Body program is the most efficient way to build strength and burn fat simultaneously. Each session hits every major muscle group with compound and accessory movements. Built for consistency — three solid sessions a week that fit any schedule.
The Upper Lower split divides training into dedicated upper-body and lower-body days, allowing more volume per muscle group without overtraining. Ideal for members who want to step up intensity and frequency while maintaining full recovery between sessions.
Push Pull Legs is one of the most effective hypertrophy programs ever written. Six days of training split by movement pattern — push (chest, shoulders, triceps), pull (back, biceps), and legs. High volume, targeted recovery, and a relentless progression model.
Strength & Size bridges the gap between powerlifting and bodybuilding. Heavy compound movements anchor each session while accessory work targets hypertrophy. If you want to get stronger and bigger simultaneously, this is the program.
THE PEACH PROJECT
+ MORE COMING SOON
Focused programs targeting specific muscle groups. The Peach Project is live in the app now — additional specialty programs drop soon.
A 12-week glute-focused program built for anyone who wants to take their lower body to another level. Four training days per week — two full-body push sessions built around squat-pattern movements, presses, and triceps work, and two full-body pull sessions anchored by deadlift-pattern movements, rows, pull-ups, and biceps. Every session, the main focus is the glutes.
The program runs four 3-week phases, with movements, rep ranges, and set structures rotating each phase to drive continuous progress. The goal is simple: more reps with the same weight, or the same reps with more weight — every session. Last set of every exercise goes to complete failure. No coasting.
High-volume chest specialization covering press patterns, fly variations, and cable work for complete pectoral development. Details coming soon.
Combined chest and shoulder specialization. Press-heavy programming with accessory shoulder work for full upper body development. Details coming soon.
Dedicated back specialization: lat pulldowns, rows, deadlift variations, and isolation work for complete back development. Details coming soon.
Complete lower body specialization with heavy compound work and targeted accessory movements. Details coming soon.
Arm specialization targeting biceps, triceps, and forearms with curl and extension variations for complete arm development. Details coming soon.
YOUR TRAINING
DESERVES A
NUTRITION
SYSTEM.
Training without nutrition is half the equation. IGNITE — the AI coaching system included with every membership — runs a 6-phase nutrition protocol alongside your training program. You bring the reps. Coach Knox handles the macros.
Learn About IGNITE- ✓ 6-phase nutrition protocol — proven over 7 years
- ✓ Personalized calorie & macro targets
- ✓ Daily check-ins with AI coaching feedback
- ✓ Syncs with your training program progress
- ✓ Included with every IRON membership
IS WAITING.
Join IRON and get instant access to every training program, IGNITE nutrition coaching, and 200+ pieces of equipment at both locations. No contract. No excuses.
Questions? 501-249-5750 · [email protected]