Iron Rhythm logoIron Rhythm

Built to move heavy

Four days. Full-body progress. Repeat.

Iron Rhythm gives lifters a precise four-day rotation for balanced strength—from back and biceps to calves—with a focused core finisher every day.

Get the program — $59.99See all four days
12 training days1 recovery dayRepeatable cycle
Iron Rhythm hero

The rhythm

Train 4 × 3. Rest 1.

What to expect

No hype. Just a clear plan.

04

Defined training days

Every session has a distinct muscle-group focus.

03–05

Core minutes daily

A short, repeatable finisher closes every workout.

01

Straightforward purchase

One complete program. One honest price.

The four-day split

Every major muscle. Nothing forgotten.

Complete the four sessions three times, take one rest day, then begin again. Supersets keep the work purposeful while the split distributes effort across your whole body.

01

Pull

Back + biceps

  1. 01Pull-ups with assistance as needed
  2. 02Cross-body hammer curls + wide cable rows
  3. 03Bayesian drag curls + close-grip lat pulldowns
  4. 04Preacher curls + straight-arm lat pushdowns
  5. 05Incline dumbbell curls
  6. 06Wide-grip EZ-bar curls

02

Push

Chest + triceps

  1. 01Incline barbell or dumbbell bench
  2. 02Close-grip pushdowns + flat cable flyes
  3. 03Overhead extensions + downward cable flyes
  4. 04Standing cable rear drives
  5. 05Dumbbell or cable kickbacks
  6. 06Rope pushdowns

03

Shoulders

Front, middle + rear delts

  1. 01Dumbbell or barbell overhead press
  2. 02Side lateral raises
  3. 03Hip huggers
  4. 04Dumbbell or cable front raises
  5. 05Rope face pulls
  6. 06Reverse pec-deck flyes

04

Legs

Quads, glutes, hamstrings + calves

  1. 01Barbell squats
  2. 02Low leg press
  3. 03Barbell hip thrusts
  4. 04Seated leg extensions
  5. 05Leg curls
  6. 06Leg-press calf raises

Every session ends here

The core closer

Consistency beats a complicated ab routine. Finish each training day with the same compact sequence and keep your trunk involved across the full cycle.

  1. 01 · Work

    Bicycle crunches · 1–1.5 min

  2. 02 · Reset

    Rest · 1 min

  3. 03 · Work

    Windshield wipers · 1–1.5 min

One complete program

Stop guessing what comes next.

Follow Pull, Push, Shoulders, and Legs in order. Run the cycle three times, recover for a day, then return stronger and more practiced.

Iron Rhythm Program

Complete four-day lifting cycle

$59.99

  • ✓ Four workouts in the correct order
  • ✓ Exact exercises and supersets
  • ✓ Full-leg training beyond quads and hamstrings
  • ✓ Daily 3–5 minute core finisher
  • ✓ Repeatable 12-day training structure
Choose Iron Rhythm

One program. No invented tiers or hidden upgrade path.

Available now

Start the cycle

View program

Your next set starts here

Find your rhythm. Build your strength.

Put every training day in its place with one bold, repeatable full-body lifting program.

Get Iron Rhythm for $59.99