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IronHQ Performance

Build a bigger, stronger upper body with structured, progressive training designed around IronHQ’s Principled Intensity Training System. This 8-week programme prioritises chest, back, shoulders, and arms through intelligent volume distribution, effective exercise selection, and high-quality effort where it matters most. Each phase builds on the last, ensuring consistent progression in both performance and physique without unnecessary complexity or wasted volume. Expect a blend of heavy compound lifts and hypertrophy-focused accessories, with a strong emphasis on pushing sets with intent and progressing over time. This approach allows you to train hard while staying structured, driving growth in stubborn areas like upper chest, delts, and arms. You’ll train across 5 sessions per week using a push, pull, push, pull structure with an optional leg day, with clear progression across two phases and balanced development throughout. By the end of the programme, you can expect noticeable improvements in size, strength, and overall upper body development.

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Upper Body Specialisation

Block 1

Block 2

Develop stronger, more powerful legs with an 8-week programme built around IronHQ’s Principled Intensity Training System, combining structured progression with high-effort training to drive real lower body development. This programme targets quads, hamstrings, glutes, and calves through a combination of compound lifts and carefully selected accessories, focusing on effective movement patterns rather than unnecessary variation. Each phase is designed to improve movement quality, increase load tolerance, and build muscle through consistent, progressive overload. You’ll train with purpose, applying effort where it matters while maintaining control and technique, ensuring long-term progress rather than short-term fatigue. The programme includes 4 lower-focused sessions per week with additional upper body work, creating balanced development across the entire lower body. By the end of the cycle, you can expect improved strength, stability, and noticeable increases in muscle mass.

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Lower Body Specialisation

Start your lifting journey the right way with a structured, easy-to-follow programme built around IronHQ’s Principled Intensity Training System. This 8-week beginner programme is designed to build confidence, teach proper technique, and introduce you to effective training without overcomplicating the process. You’ll learn fundamental movement patterns, how to train with intent, and how to gradually increase effort and performance over time. The focus is on building a strong foundation through controlled execution, consistency, and simple progression, helping you understand not just what to do, but why you’re doing it. You’ll train 3 times per week with clear, easy-to-follow sessions that prioritise movement quality and long-term development. By the end of the programme, you’ll feel more confident in the gym, stronger in your lifts, and ready to progress into more advanced training with structure and direction.

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Introduction to Lifting

Get stronger where it counts with an 8-week programme built around IronHQ’s Principled Intensity Training System, combining structured intensity, proven strength methods, and high-effort execution to drive measurable progress. This programme focuses on improving your squat, bench press, and deadlift through a balance of top sets, back-off work, and technical refinement, ensuring you’re applying effort where it matters while managing fatigue effectively. Each phase progressively increases intensity and specificity, allowing you to build strength in a controlled, repeatable way rather than relying on guesswork or random progression. Accessories are selected to target common weak points and support long-term improvement in your main lifts. You’ll train 4 times per week with clear progression across two phases, with a strong emphasis on consistency, execution, and pushing performance within a structured framework. By the end of the cycle, you can expect measurable increases in your squat, bench, and deadlift. Please ensure you have accurate 1RM numbers logged prior to starting this programme, or use a 1RM calculator based on recent heavy sets.

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Introduction to Powerlifting

Block 1 - Strength

Block 2 - Peaking

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