Welcome to the IRON PRO program guide!

Are you ready? Ready for 50 sessions of putting the work in!  We have 50 workouts across 10 weeks to help build a stronger body and mind that will carry over to all aspects of life.

1. The IRON PRO program overview

IRON PRO is a hypertrophy-focused program that is perfect if you want slightly shorter-duration sets and more rest between sets. It is also ideal if you would like 10 weeks of structured training and perhaps are considering increasing the weight you lift on some movements, but are ‘in-between’ weights. Although there is programming and structure to the program, I always encourage you to make these ‘your own’ workouts to suit what you enjoy, your equipment, schedule and of course any other activities/movement outside of lifting!

You don’t need to have completed the original IRON program (available among other programs on CGX) or the IRON series on YouTube.

I have wanted to program something like IRON PRO since the launch of CGX; however, I am glad I have waited, as I know many of you have now gained much experience and also additional weights! I think this will be the program many of you will want to repeat and repeat… similar to the original IRON 10-week program and the IRON 6-week series, but with slightly shorter sets and more extended rest periods (particularly the main compounds towards the beginning of each session).

It is for anyone who wants to become stronger, build muscle mass, and like some structure… whether you are male or female, relatively new to training, or experienced, in your 30s or 70s!

IRON PRO is based on five workouts per week over 10 weeks; however, it can be completed if you train 3 or 4 times weekly! If you typically train 2 times per week, you might like the latest two 75-minute full-body split workouts, which are slightly longer in duration but cover all key muscle groups over those 2 days.

Each workout in the IRON PRO program lasts approximately 35-40 minutes, excluding warming up, a short introduction where I provide an overview of the session ahead, and cooling down.

We have two workouts per week specifically for the upper body, two for the lower body, and finally, one full-body session.

Each upper body specific session might be an all-encompassing upper body session, or it could be more focused on pushing (shoulders, chest & triceps, for example), or it could be more focused on pulling (a back and biceps session, for example).

The lower body sessions could again be an all-encompassing lower body session, primarily a quads-specific session, glutes and hamstrings, or even just the quads!

Within this program, no specific movements isolate the traps, forearms, calves or lower back; however, these will be involved in many compound movements. For example, if you wish to focus on growing your calves, add additional sets to the beginning or end of a lower-body session. Due to using free weights, our lower back is often significantly more involved than with machines. As a result, I am aware of the excess workload involving my lower back, which is why I lean on a bench during staggered RDLs and single-arm rows. I find my training already involves a significant demand on the lower back, which is excellent from a strengthening and endurance aspect, not only for the lower back but also the core, and therefore helping to reduce risk of injury in the long run; however, I also know that I don’t need extra, notably lower back isolation movements.

This may be of interest, but when I first began sharing my workouts on YouTube, many of us had limited equipment and certainly a lower overall weight of dumbbells available. Therefore, during this period, I intentionally included movements to target the core, such as plank variations, but also lower back movements, such as' Superman.’ Over time, many of us have amassed heavier loads, so I tend to incorporate much less isolation of this type!

Usually, once per week, there will be a giant set (generally less than 10 minutes) focused specifically on the abdominal muscles (which often require bracing of the entire core). These giant sets will typically involve no set rest period, but we can ‘rest-pause’ at any point we feel the need to, such as during any leg lower movement where we might feel our lower back might not be pressed into the mat as we would like come the next rep.

Each week, the full-body session will be in circuit format. I generally know what I will be lifting in terms of the load for this session, and it will typically be a ‘slightly’ lighter load compared to other days, especially when it comes to the compound movements; we have so much range when it comes to the number of reps we can train in, and I always like to maintain different rep ranges in my training, as nearing both ends of the spectrum has benefits.

Regarding the other sessions of the week, such as a shoulders and chest workout, I won’t always know what load I will lift, particularly the compound movements; rather, I will see how I feel and how the ‘feeler’ sets feel on that day. But there will be specific movements that I will do, such as skullcrushers…I know that 2 x 7.5kg dumbbells are a good challenge that allows me to control the descent of the dumbbells as I lower and also maintain alignment of my elbows in and upper arms steady; I know that an increase by 25% to 2 x 10kg would not allow me to have the same precision when it comes to directing the tension and other muscles would likely be recuited more.

We will typically begin each session with our ‘main’ lifts, where the work period will be approximately 45 seconds, followed by 60 seconds of rest. We might have 3, 4 or 5 sets per main lift. Depending on the movement itself, I might begin with a lighter weight, then increase for the second set (my ‘working’ sets) and aim to maintain this weight for the remainder of the sets… Or I might reduce the weight for the last set as a ‘back off’ set, where my reps might result in being slightly higher. However, I can still accomplish volume within a high intensity. I will provide information about how I am structuring my sets within the session itself; however, it is just for your reference! You can structure these sets however you wish! If, for example, the first exercise is a shoulder press, you might prefer to carry out a warm-up set before the session begins so that your first set is your working set. Also, you might feel happy to maintain the same weight throughout all sets of shoulder press and not join me for that back-off set!

As we progress throughout the session and transition to more isolation movements or combinations where we alternate between the front and back of the body (rear delts and chest flyes, for example), rest periods will generally be slightly shorter. Also, depending on the actual movement, we might have longer sets, which will likely result in higher reps, such as any isolation for the rear delts, lateral delts, triceps, quads or even glutes.

We will utilise different training methods that cross both myofibrillar and sarcoplasmic hypertrophy.

Myofibrillar training refers to an increase in the number of myofibrils found within the muscle fibres. It does this as a response to the ‘injury’ inflicted on the muscle fibres. This increase promotes both strength and density!

Sarcoplasmic training increases sarcoplasmic fluid within the muscle, which promotes increased muscle size. Think ‘bodyweight heel elevated squats’ or ‘tricep cobra push-ups’ during finishers… essentially the pump! This is typically short-lived, but it has benefits and is associated with metabolic stress.

The pump (’transient hypertrophy’ is the official term) we experience is from extra blood pumping to that muscle. With this extra blood, the number of blood vessels increases, which may help support further growth. As the muscle is pumped past its ‘normal’ size, it stretches the fascial layer just outside the muscle, potentially allowing room for more growth over time!

Interestingly, although temporary, many bodybuilders use the pump as a visual indicator of how their physique may look as they progress in hypertrophy! However, most workouts will involve myofibrillar training, with sarcoplasmic training toward the end of each session. Who doesn’t appreciate the feeling of a good pump at the end of a workout?!

2. Who is the IRON PRO program for?

Anyone wanting to build muscle, increase strength, and improve body composition in a flexible, engaging way. Whether you are male, female, 30 years old or 60 years old! 
Perfect if you love exploring new movement patterns or if your weekly schedule changes often.
Beginners: If you’re totally new to training, you might like to check out The Ultimate Beginner Program. It’s a calm, inviting 6-week path to learning the fundamentals. Then you could jump into MAX, IRON, Intent, Beastmode, P.E, IRON or the new IRON PRO!

Just a note reflecting recent discussion on podcasts and books released relating to the do’s and don’ts of training for women in perimenopause or postmenopause: If you missed it, I would highly recommend reading the following article, as it provides important information relating to the broader research in this area, which is sometimes overlooked or not indicated as existing… just in case you are asking if this program is suitable for you! And spoiler…you can train just the same as anyone else when it comes to resistance training…so don’t let the over-complication online put you off!

3. Equipment and optional extras

Minimum required:

• A pair of dumbbells (weight will vary by individual)
• A glute band (fabric band)
• A mat for floor work

Optional extras:

• Barbell (I use a 4-ft barbell, ~8.4 kg)
• A stable chair or bench is used for hip thrusts, Bulgarian lunges, or overhead pressing
• Yoga blocks to modify angles or create deficit push-ups
• Push-up bars, dip bars, wedges—fantastic for advanced variations
• Stability ball for hamstring isolation
• Wrist straps, barbell pad, heavier dumbbells if you’re ready to progress

Tip: If you don’t have a bench for hip thrusts, a simple floor-based glute bridge is great.

I’ll personally use anywhere from 4 kg (for lateral raises) to around 68 kg (for hip thrusts with a short barbell). Don’t worry if you don’t have the exact same equipment—go heavier or lighter depending on your capacity. I’ll share what I use in each workout’s intro so you can gauge your selections.

Compared to previous programs, extra equipment will NOT be required, but it might be a good idea to consider some of the optional equipment for the IRON PRO Program and if you are looking to invest in your home workout kit!

You will notice that I will use an adjustable bench during IRON PRO. This is NOT necessary! I could swap this for a regular bench and my high-back dining chair, and it wouldn’t impact the ability to complete these workouts. I will not be using it specifically for 45 degree incline, etc, for incline press… instead, I will be using it either completely flat just like I have previously done in other programs (all of these movements can also be completed on a mat such as chest press, chest press and pullovers), to lean on or against during Bulgarian lunges, hip thrusts or single arm rows, to sit on during rear delt bilateral work or upright at a slight recline, similar to how I previously used my high back dining chair with a cushion at the base of my back, to achieve a slight recline for overhead pressing movements.  I will not use the bench at any other angle apart from completely flat or upright, with a slight recline for overhead pressing.

In my experience, a stability ball for hamstring ball rollouts is one of those ‘love or hate’ exercises. Still, it is fantastic, cost-effective equipment for targeting the hamstrings in the shortened position. It is a fantastic addition to your home kit! Like previous programs, I use a stability ball to help isolate the hamstrings. This is solely for the hamstrings (there will be no abdominal or upper body work on the ball). However, a stability ball is NOT essential. In previous programs, we performed a ‘hamstring lift’, which is similar to a glute bridge but with the feet further away from the glutes to place more demand on the hamstrings. Another alternative is the use of sliders. All three options are great! You can simply perform whichever alternative is displayed on the screen you prefer!

Take it slow if you are relatively new to using the stability ball for rollouts. Expect a steep learning curve; thankfully, building confidence won’t take long.

Suppose you don’t have a stable chair/bench? In that case, there are always alternatives that you can perform, such as regular lunges instead of Bulgarian lunges, bridges as opposed to hip thrusts, standing staggered RDLS and rear step lunges instead of step-ups.

4. Alternatives to exercises

I highly recommend reviewing each day’s workout description so you can incorporate any alternatives or additional equipment you might like to use! Below is a list of some suggestions, but this list could be endless! Some of these alternatives could also be applicable if you tend to train in a gmy setting!

For example, if you want to practise your bodyweight dips on bars, you can swap out any chest compound or tricep isolation movement for this! The more tilted forward, the more the chest will be involved, and the more upright the triceps will be.

If you have access to a pull-up bar, you could use the sets for pullovers to practise those pull-ups!

If you have access to a leg extension machine, you could use this machine instead of heel elevated squats!

Have access to a cable machine? Great for lateral raises, bicep curling or even single-arm / double-arm sweeps!

If you prefer a barbell overhead head due to the increased stability, simply use a barbell instead of dumbbells!

If you prefer bridges over hip thrusts, you can swap out hip thrusts for bridges!

A hamstring curl machine instead of hamstring ball rollouts!

If there are any specific muscle groups you would like to focus on (for example, the side delts), you could add in some sets of lateral raises after some sessions (even lower body sessions), as these muscles tend not to leave you feeling particularly sore, and recovery tends to be quick.

5. Warm-up and cool-down

There will be a NEW suggested warm-up, full-body, upper-body, or lower-body… but this is optional! Please spend as long as you like warming up. Even if you complete the suggested warm-up, you may prefer to spend longer on some dynamic stretches or movement patterns, so please use it as a guide! I’ll use lighter dumbbells to get the blood flowing, loosen up the joints, and mentally prepare. Within most of the workouts, I may also perform the first one or two sets with a slightly lighter load, but this is optional, depending on whether you have already prepared your body. If so, you can go straight into your ‘working’ sets.

Each workout includes a short cool-down period, but feel free to lengthen it. If you prefer your own stretching routine, go for it!

6. Frequently asked questions

1. What if I miss a session?

No worries—life happens! The program doesn’t expire. You can just pick up where you left off the next time you can train. I personally never expect to be able to complete these programs in exactly five workouts across 10 weeks…I usually have to forgo at least one or two sessions until the next day due to other commitments or other priorities out of my control, so it usually takes a few days longer than I had planned…and that’s fine with me!

2. I don’t have heavier dumbbells, but I want more intensity

Here are a few ways to up the challenge:

• Slow the eccentric (lowering phase)
• Pause in the stretched position (e.g., bottom of a squat)
• Partial reps (not fully locking out)
• Incorporate an increased range of motion where viable, such as elevating the front foot during lunges
• Elevate your heels or use a bench to increase your range of motion in squats or chest presses
• Try seated variations (like seated lateral raises) to make a given weight feel heavier

3. Will the program include finishers?

Oh, yes—absolutely! I’m a big fan of short-duration finishers with partials, isometrics, or bodyweight. They’re a fun way to wrap up each session with a good burn, and I will prioritise safety with the finisher choice!

4. What about cardio or abs?

There is no ‘specific’ cardio within IRON PRO, and of course, you can incorporate your favourite cardio alongside completing IRON PRO. You may consider reconfiguring either the days in which you complete lower body sessions if they fall on the day after high intensity exercise involving the lower body, or vice versa, where you could consider moving your higher impact sessions not to be close to lower body sessions…but this is not automatically necessary! It really depends on what your goals, and therefore priorities, may be. If you perform lower-impact cardio and have become accustomed to it, you may be ok to even complete on the same day… I can't suggest the best option; it really will come down to your own situation, if you want to prioritise running (for a race, for example) or even a body composition goal, how you feel during your exercise and how well you are recovered come the next session.

Resistance training will always have an element of cardiovascular training, particularly if the intensity is there! There will be elevations in heart rate. However, the muscles will often be the limiting factor, instead of being out of breath. I have referenced below a few studies highlighting the cardioprotective effects of resistance training, if you wish to explore further (1-5)!

If we consider the potential for cardio-based training to interfere with muscle building, or vice versa, it appears there is a spectrum to this; it depends on the duration, intensity, frequency, ability to recover, whether you are accustomed to the volume, and also what the priority is. A highly referenced study from 2016 over 8 weeks involving 23 participants highlights how lower body lean mass and strength (among other performance indices) were similar between 3 different groups: performing Resistance Training only (RT), high-intensity interval training combined with RT or moderate-intensity continuous training combined with RT performed on the same day as RT. This study highlights how the intensity may be less of a consideration, but rather the volume of cardio may be of greater importance to consider. This appears to make sense; completing many hours per week of mileage training for an Ironman, for example, is very different to running 1-2 times per week, where the session is 30 minutes, for example. On an individual level, I would consider whether I can recover from my training (no matter the type), what my current priority is, and if there are any adjustments I could make to allow for improved recovery and time between exercise bouts.

There will be some ‘ab-specific’ work approximately once per week. Although ‘ab-sepcifc’, we will also demand that the entire core work during many of these movements.

5. Is there jumping within the IRON PRO program?

There is no jumping in IRON PRO.

6. What weights will Caroline be using?

I will be using a range of weights, from 4kg / 8.8lb dumbbells to a 78kg / 172lb barbell.

Typically, the lighter weights, such as 4kg or 5kg, will be for my lateral raises and rear delt flyes.  Heavier weights include 1 x 30kg or 40kg for squats,  2 x 25kg for lunges and 48kg, 58kg, 68kg or 78kg barbell for hip thrusts and bridges.

During the introduction, I will indicate most of the weights I use and give an overview of the structure and tips for the workout. However, during the actual workout, I may change the load depending on how I feel… which may involve increasing or decreasing the load.

If I am using two dumbbells, it will typically indicate the weight PER dumbbell.

Also, in the description box below the workout, you will see the weights I use in written format in kg and lbs.

Remember, this is simply for a guide and context. So, if you usually go slightly heavier or lighter than me, it may help you select the weights you might want at hand!

7. How do I know when to increase the load I am using?

This will come with experience and often comes naturally. There will likely be some movements where, when newer to training, you will increase slightly month to month or even week to week! But this can be short-lived and will slow down…which is entirely normal! It doesn't mean we don’t still try!

Eventually, there may be specific movements where you rarely see an increase, and instead, you shift your focus to ‘how’ you perform the movement and are more ‘precise’ with the direction to where the tension is going; a great example is lateral raises. And opposing to this, I have generally reduced the load I use for lateral raises and feel ‘content’ with my 2 x 4kg dumbbells for this movement due to the precision I can direct to my lateral delts, less recruitment of the traps (of course this is relevant to myself and doesn’t mean you should reduce the load you lift!) and how good my shoulders feel. Still, I just wanted to highlight how, with time and exploration, you learn so much about your body that you just know and feel ready to increase the load (alongside slightly fewer reps) and then work to improve the reps with that load over time and repeat the cycle!

Perhaps a clearer indicator that you are ready to increase the load is if you have been tracking your weights, training within a specific rep range, and have reached the upper end of that rep range with good form and control. You could increase the load slightly, likely aiming for the lower end of that rep range…and repeat the cycle!

I would recommend not to increase the load if it means you are doing so at the cost of reduced control, accuracy of tension towards the target muscle(s) or range of movement; I could increase the load on most of my lifts simply by reducing the ROM, a faster eccentric phase, greater reliance of the stretch reflex to help with the ‘bounce’ back up or involving other muscles to help with the concentric (lifting) phase.

I think one of the most significant aspects of lifting that I love and one that is often overlooked, is that we can explore different loads and therefore reps for the same exercise; one day I could lift a certain weight for a specific exercise and the following week, if that same weight feels ‘too heavy’ for me (perhaps due to life or work stress, interrupted sleep or just my energy levels in general), I can simply reduce the load even by a couple of kg and either perform slightly more reps or implement some of the emthods previously highlighted to increase the intensity such as pausing slightly longer in the stretch position.

8. Can I complete IRON PRO in a gym setting?

Absolutely! The same essential equipment is not beyond any other program, and I know many of you follow along at your gym! Of course, you can incorporate many alternative pieces of equipment (as previously highlighted with some examples), so using each session as a template is a great idea! I recommend reading over the description of each session and/or listening to the introduction, whether training at home or in the gym, so that you can know what moving patterns are ahead!

9. What about if I don’t want to build too much muscle?

Trust me…it won’t happen! Ask any unassisted, natural man or woman who has been lifting for many years, and they will tell you building muscle mass takes consistency and intensity over time. And even with consistency and intensity, along with nutrition, recovery etc, the amount of muscle most of us can build naturally is far from the images we may see online!

10. But what about if I just want to lose weight?

Firstly, this question in itself, while extremely common and contains a nod to ‘bodyweight’ as it pertains to a number on the scale, I have yet to come across a situation where I would suggest having a goal of focusing on reducing bodyweight as the main objective…rather, a reduction in stored fat and growth of muscle mass. A simultaneous goal of reducing body fat and building muscle mass can completely change one’s mindset, actions and ultimately the health and aesthetic outcomes. There are scenarios where people have had a goal weight (or to be within a healthy BMI range), quickly reached the goal, not only had extreme challenges sustaining the weight loss and are left disappointed with their visual body composition due to losing a higher percentage of muscle mass compared to had they had the intent and plan of building muscle while reducing body fat.

More recently, I am receiving more concerns from people who have lost an incredible amount of bodyweight in a very short time, having reached their goal weight, are now within what is classed as a healthy BMI range, yet are classed as having Normal Weight Obesity (NWO). NWO has been shown to carry similar increased risks as obesity for cardiovascular problems and higher mortality risk (7). This highlights that there is no quick fix, and often the health-promoting actions and habits we can implement during a fat loss phase can change the outcome significantly, not just to our physical health but also our mental health.

If I wanted to reduce a large amount of body fat, a small amount or maintain, my training when it comes to hypertrophy training would remain the same. What might change personally would be small adjustments to my caloric intake and perhaps also my movement outside of lifting, such as walking…and definitely not strive to be perfect; consistency and what I do most of the time over being ideal for a few days! I would aim to focus on building daily habits, ticking my non-negotiables each day, making minor tweaks along the way, essentially ‘putting my head down’ and not letting myself become distracted with the latest promise of quick results.

I highly recommend reading the article ‘Weight Loss vs. Fat Loss: Does It Really Matter?’ It has been very useful for people in their approach. The simple answer to this question is yes; in fact, this distinction and differentiating can be significant! It can be the difference between someone essentially dieting for most of their adult life (losing then regaining over and over) or improving body composition and long-term health while continuing to build on habits forever and feeling empowered while living life to the fullest.

7. Tips for progress and recovery

Apply tension to target muscles

• Aim for local muscular fatigue rather than simply spiking your heart rate.
• Compound lifts like squats or chest presses might not isolate a single muscle the way lateral raises do, but they still target those primary muscles effectively.

Effort and mind-to-muscle connection

• Training near failure (especially on isolations) recruits more fibres.
• Visualise your muscle lengthening (eccentric) and shortening (concentric).
• This mind-to-muscle focus often allows you to get more from each rep without continually needing heavier weights.

Range of motion (ROM)

• Use YOUR best ROM, factoring in mobility and comfort. Squatting “ass to grass” isn’t mandatory if it causes discomfort.
• Consistency in depth/ROM from rep to rep is more important than forcing an extreme position.

Recovery matters

• Prioritising sleep is the number one in my book. Lack of sleep can have a considerable impact not only on your training but also on your nutrition and overall mood!
• DOMS is normal—especially if you’re new or returning. It typically subsides as you adapt.
• Nutrition—enough protein, quality macros, and overall energy—supports muscle gain or fat loss, depending on your goal.

Keep an eye on your recovery. Depending on how well you recover, you may need to change the days on which you train, such as having more rest days or even different loads for the same exercises from one week to the next.

And we actually build that muscle when we are away from those dumbbells!

8. Body composition and nutrition

Resistance training (as we perform in IRON PRO and other programs/series/stand-alone workouts) helps you keep or build lean muscle while adjusting body composition.

If your goal is to reduce body fat, nutrition should be a primary focus. Small changes—like prioritising protein, higher-fibre foods and limiting ultra-processed foods—can make a significant impact. And doing everything in your power to build muscle mass will increase the percentage of fat reduction compared to muscle loss. 

If you want to build muscle without drastically changing weight, you’ll still benefit from perhaps a slightly higher protein intake and consistent training.

It’s normal if your scale weight stays the same while your shape and muscle definition change, particularly if you don’t have a lot of stored energy. Muscles weigh the same as fat but take up less space.

I often mention “engineering your environment” so you have healthier options readily available, loosely planning meals the day before (so you’re not left wandering, hungry, and improvising), and choosing whole, higher-fibre foods that keep you fuller. These small steps can profoundly help with body composition goals!

Comparing to others

Depending on who it is, there might be someone who considers me strong, whereas there will also be people who think I am not very strong! There would be someone who thinks I have good muscle mass, whereas there will also be someone who thinks, ‘Do you even lift?’ Please don’t let images of what we see or videos of people training influence our thoughts. There is so much context behind why you might see someone lifting heavier weights, but also why you might be someone lifting a weight you consider to be ‘not as impressive’. The more I have learned, the less importance I place on the kg written on the dumbbell/barbell. Most important to me is consistency and longevity… and at the heart of this is enjoying what I do and minimising the risk of injury. I aim to run, walk and lift for as long as possible, injury-free. This, for me, is significantly more important than chasing a number written on my dumbbells.

IRON PRO might be an excellent opportunity to explore some reps of specific movement patterns with a slightly heavier weight, but please don’t feel any external pressure to increase. I intentionally put myself under ZERO pressure to lift heavier, particularly if it may increase the risk.

Why aren’t the rest periods 2 minutes… even up to 5 minutes?

I have been asked this a few times. The simple answer involves three primary reasons: number 1 is that I don’t need 2 minutes rest between sets, and number 2 is that I don’t lift heavy enough of a load to need it. Number 3 is that I don’t train for specific strength! I know I can lift significantly heavier if I perform barbell shoulder press compared to dumbbells, and could also lift heavier if I had more rest… therefore, if I were using a barbell, aiming for lower reps and had a rack that allows me to get into the set easier, I might prefer and even need more extended rest between sets. I also know I could use a barbell for RDLs and lift a heavier load. I also know that I could hip thrust double my bodyweight for perhaps 6-8 reps, but again, I prefer not to. But if I did and this was my training, I would require more rest. About 15 years ago, for approximately 3 months, I explored deadlifts for 3-5 reps; however, I was quickly reaching loads that I did not feel comfortable with or wanted to progress in. This doesn't mean that I think strength-focused rep range is not a good idea (in fact, it has incredible benefits, is hugely popular, and I would recommend trying it!); it simply wasn't what I enjoyed or felt was worth the risk-to-reward on the long term (my personal opinion, of course)!

Remember that your body does not know what weight you are lifting…but rather our proximity to failure and overall intensity.

If IRON PRO were programmed with 2-3 minutes of rest in between, I would be sitting there waiting for no reason. I don’t lift heavy enough to warrant a 2-minute or more extended rest. While IRON PRO, or any of the programs I share, are not specifically and solely for strength gains, improvements in strength will occur!

My heart rate is elevated during a hypertrophy session. Still, towards the end of a set, my goal is that the target muscles become the limiting factor rather than a cardiovascular element.

I’ve heard that we should be performing X exercise a certain way, but Caroline performs it differently.

It’s important to remember that there is no rulebook we must abide by when it relates to performing movements. In fact, most of us will eventually have slight tweaks depending on many factors. When it comes to learning the fundamental movement patterns, some general principles and considerations are important. Still, with experience, you will likely notice that you have your own preferred grip, stance, range of movement, even tempo, free weights or machines, dumbbells or barbells.

In the real world, if you see someone performing a movement slightly different from what you might have seen discussed within a clip online, there is likely a rationale behind it, particularly if the person has experience in lifting. Even if we look at how different people run, while there are key principles, there is still much variability between individuals; from stride length, how their foot lands (ie, heel, forefoot or midfoot first), braking during each contact with the ground, posture of the pelvis and trunk…even the angle of bend at the elbows!

You may see me performing an exercise in a way that may not feel comfortable for you. You may also prefer to use different equipment, such as a barbell or cable machine, over dumbbells. There are many ways to achieve hypertrophic outcomes, and I don’t think we should feel the need to conform to how someone else, who has no idea who we are, how we are built, or what we enjoy, tell us that we all should perform a movement the same way and that if we deviate, it must be wrong. You may notice that trainers/coaches, etc., who have not had the experience of being ‘on the floor’ or even who rely solely on the available research, can be more likely to present bold statements with high confidence. I enjoy reading research on all forms of exercise physiology and the science of movement; however, I also rely on my experience, so I am much less likely to be quite ‘black and white’, especially when combining theory and reality.

Self-exploration through experience is highly valuable and should not be overlooked as a route to improve and progress. And I would always recommend making these workouts ‘your own’…these workouts hopefully help to provide structure. Still, please feel free to incorporate alternative or additional equipment, finish your set before or after the beep, perform more acclaimation sets if you prefer, have a different position of your grip, move at a different tempo to me…the possibilities are endless!  

9. The IRON PRO program calendar

Once it's released (shortly before Monday 8th September 2025), you can schedule the IRON PRO program to your CGX calendar. Follow the step-by-step guide here: How can I schedule a workout, series or program?

Why can’t I access all 50 workouts at once?

As per the suggested calendar, we release things on set days to keep things fun and communal. But once they’re live, they’re yours to complete on any timeline. There is no wrong or right way to work through this program! Three workouts per week, four or five… we all have different schedules, priorities, and even extra activities outside of lifting!

Weekly IRON PRO HQs

There will be a weekly HQ every Sunday evening where I will provide an overview of the week ahead, along with some tips, information relating to upcoming articles and sometimes just some things you might find helpful or thought-provoking!

10. Final thoughts and references

Remember, 10 weeks is only a snapshot of your overall fitness journey. If you’re brand-new, you might see noticeable changes in strength and body composition; if you’re an advanced lifter, progress will be slower, but every improvement counts!

I hope you’ll enjoy the structure of this program!

I also encourage you to keep your expectations realistic. Muscle growth takes time—especially for experienced lifters. If you see someone with impressive muscle, they’ve likely put in consistent work for many years. Don’t worry about getting “too big” in just 10 weeks! Trust me, building large amounts of muscle quickly is actually extremely difficult, especially if you’re training naturally. So, let’s embrace the slow-and-steady approach and celebrate each marker of progress.

Thank you for reading this guide and sharing my excitement for The IRON PRO Program. Here’s to an incredible 10 weeks of exploring how strong we are, whilst being excited about how much strength, both mentally and physically, we can gain!

We all have an action-packed, muscle-building, and hopefully character-building 10 weeks ahead, beginning on Monday, September 8th, and finishing on Friday, November 16th. And we will start day 1 with a leg day!

Resistance training and all types of exercise should ‘add’ to your life. Remember that having fun and staying safe should be at the forefront of your mind with every rep!

I can’t wait to get started with you! Monday the 8th of September…bring it on!

Cx

References

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• Smutok MA, Reece C, Kokkinos PF, Farmer C, Dawson P, Shulman R, DeVane-Bell J, Patterson J, Charabogos C, Goldberg AP, et al. Aerobic versus strength training for risk factor intervention in middle-aged men at high risk for coronary heart disease. Metabolism. 1993 Feb;42(2):177-84. doi: 10.1016/0026-0495(93)90032-j. PMID: 8474314.
• Mcleod JC, Stokes T, Phillips SM. Resistance Exercise Training as a Primary Countermeasure to Age-Related Chronic Disease. Front Physiol. 2019 Jun 6;10:645. doi: 10.3389/fphys.2019.00645. PMID: 31244666; PMCID: PMC6563593.
• Dominique Hansen, Ana Abreu, Patrick Doherty, Heinz Völler, Dynamic strength training intensity in cardiovascular rehabilitation: is it time to reconsider clinical practice? A systematic review, European Journal of Preventive Cardiology, Volume 26, Issue 14, 1 September 2019, Pages 1483–1492, https://doi.org/10.1177/2047487319847003
• Mads Bloch-Ibenfeldt, Anne Theil Gates, Karoline Karlog, Naiara Demnitz, Michael Kjaer, Carl-Johan Boraxbekk - Heavy resistance training at retirement age induces 4-year lasting beneficial effects in muscle strength: a long-term follow-up of an RCT: BMJ Open Sport & Exercise Medicine 2024;10:e001899.
• Fyfe JJ, Bartlett JD, Hanson ED, Stepto NK, Bishop DJ. Endurance Training Intensity Does Not Mediate Interference to Maximal Lower-Body Strength Gain during Short-Term Concurrent Training. Front Physiol. 2016 Nov 3;7:487. doi: 10.3389/fphys.2016.00487. PMID: 27857692; PMCID: PMC5093324.
  Lahav Y, Kfir A, Gepner Y. The paradox of obesity with normal weight; a cross-sectional study. Front Nutr. 2023 Jun 9;10:1173488. doi: 10.3389/fnut.2023.1173488. PMID: 37360304; PMCID: PMC10287971.