Barbell-led progressive overload
Strength Training
Squat, hinge, press, pull. A structured barbell programme built on progressive overload and clean technique.
- Duration
- 60 min
- Level
- Beginner to advanced
- Format
- Small group of 6 · Coach-led
What this programme is
Strength is the base layer of everything else we do at IronCore. This programme takes you through a periodised barbell cycle — squat, bench, deadlift, overhead press and the accessory work that keeps those lifts moving.
You train in a capped group of six so a coach can actually see every rep. Loads are logged in your training app after each session, so the jump from week one to week twelve is a number you can look at, not a feeling.
Inside a session
- 01Ramp up10 minutes of joint prep and movement-specific warm-up sets.
- 02Primary liftWorking sets at prescribed intensity with coach cues on every set.
- 03Accessory blockTwo to three supporting movements for weak links and symmetry.
- 04Log and resetNumbers recorded, next session's target set before you leave the floor.
Coaches on this programme
Common questions
I have never touched a barbell. Is this too advanced?
No. New members start on an onboarding block with an empty bar and technique-first loading. You progress when your coach signs off on the movement, not on a fixed timeline.
How many sessions a week do I need?
Most members train strength two to three times a week and add conditioning or mobility around it. Your coach will map a weekly split during onboarding.