🔱 THE IRON DISCIPLINE: A/B Week Action Plan

Select your current weekly scenario below to view your action plan.

WEEK A: Mid-Week Focus (Higher Volume)

*Prehab: **Ankles + Glute Medius***

Exercise	Sets x Reps	Notes
A. Barbell Back Squat	3 x 10-12	Primary compound lift. Focus on controlled eccentric.
B. Incline DB Press	3 x 10-12	Primary chest focus.
C. Weighted Pull-ups/Cable Pulldown	3 x 10-12	Aim for high tension.
D. Leg Press	3 x 12-15	Volume leg finisher.
E. Lateral Raise (S/S)	3 x 15-20	High volume shoulder work.
F. Triceps Rope Pushdown	3 x 12-15	Isolation.

*Prehab: **Glute Medius + Hamstrings***. **GOAL:** Low-damage work capacity.

Exercise	Sets x Reps	Notes
A. Goblet Squat	3 x 15-20	Focus on pace and control.
B. Push-Ups (or light Chest Press)	3 x Max Reps (RIR 1)	High reps, low damage.
C. Single-Arm Cable Row	3 x 15-20 (per arm)	Unilateral high-rep focus.
D. Sissy Squats (Bodyweight)	3 x 15-20	Bodyweight only. Quad endurance.
E. Turkish Get-Up	3 x 3 (per side)	Full-body control.
F. Band Pull-Aparts (S/S)	3 x 20-30	High-rep shoulder health.
G. Plate Pinch Holds	3 x Failure	Grip stamina.

*Prehab: **Ankles + Glutes***. **FOCUS:** Unilateral movements and high-rep stability.

Exercise	Sets x Reps	Notes
A. Reverse Lunge	3 x 12-15 (per leg)	High endurance reps.
B. Flat DB Press	3 x 12-15	Hypertrophy focus.
C. Heavy Kettlebell Swings	4 x 8	Explosive hip extension power (safer than cleans).
D. 1-Leg Kettle Bell RDL	3 x 12-15 (per leg)	Single-leg stability and hamstring focus.
E. Pallof Press / Anti-Rotation	3 x 20 sec hold (per side)	Time under tension for core stability.
F. Bicep Curl	3 x 15-20	Arm isolation.

*Prehab: **Ankles + Glutes***. **FOCUS:** Explosive strength and heavy unilateral work.

Exercise	Sets x Reps	Notes
A. Reverse Lunge	3 x 8-10 (per leg)	Heavy load, low reps for strength.
B. Flat DB Press	3 x 8-10	Strength focus.
C. Box Jumps (or Plyo Jumps)	4 x 5	Maximal vertical power and fast ground contact (safer than cleans).
D. 1-Leg Kettle Bell RDL	3 x 8-10 (per leg)	Heavy single-leg hamstring work.
E. Pallof Press / Anti-Rotation	3 x 10-12 (per side)	Max resistance core stability.
F. Bicep Curl	3 x 8-10	Arm isolation.

*Prehab: **Ankles + Glute Medius***

Exercise	Sets x Reps	Notes
A. Barbell Back Squat	4 x 5-7	Primary compound lift. Focus on maximal load.
B. Incline DB Press	3 x 6-8	Heavy chest focus.
C. Weighted Pull-ups/Cable Pulldown	3 x 6-8	High intensity strength focus.
D. Leg Press	2 x 8-10	Lower volume, heavy load leg finisher.
E. Lateral Raise (S/S)	3 x 10-12	Moderate volume shoulder work.
F. Triceps Rope Pushdown	3 x 8-10	Isolation.

*Prehab: **Glute Medius + Hamstrings***. **GOAL:** Low-damage work capacity.

Exercise	Sets x Reps	Notes
A. Goblet Squat	3 x 15-20	Focus on pace and control.
B. Push-Ups (or light Chest Press)	3 x Max Reps (RIR 1)	High reps, low damage.
C. Single-Arm Cable Row	3 x 15-20 (per arm)	Unilateral high-rep focus.
D. Sissy Squats (Bodyweight)	3 x 15-20	Bodyweight only. Quad endurance.
E. Turkish Get-Up	3 x 3 (per side)	Full-body control.
F. Band Pull-Aparts (S/S)	3 x 20-30	High-rep shoulder health.
G. Plate Pinch Holds	3 x Failure	Grip stamina.

**POST-WOD FUEL:** Consume protein and carbohydrates within 60 minutes of finishing strength sessions.
**SLEEP:** Prioritize **7-9 hours** of quality sleep for maximal muscle repair.
**HYDRATION:** Maintain high water intake throughout the entire week.

Exercise	Sets x Reps	Notes
A. Barbell Back Squat	3 x 10-12	Primary compound lift. Focus on controlled eccentric.
B. Incline DB Press	3 x 10-12	Primary chest focus.
C. Weighted Pull-ups/Cable Pulldown	3 x 10-12	Aim for high tension.
D. Leg Press	3 x 12-15	Volume leg finisher.
E. Lateral Raise (S/S)	3 x 15-20	High volume shoulder work.
F. Triceps Rope Pushdown	3 x 12-15	Isolation.

Exercise	Sets x Reps	Notes
A. Goblet Squat	3 x 15-20	Focus on pace and control.
B. Push-Ups (or light Chest Press)	3 x Max Reps (RIR 1)	High reps, low damage.
C. Single-Arm Cable Row	3 x 15-20 (per arm)	Unilateral high-rep focus.
D. Sissy Squats (Bodyweight)	3 x 15-20	Bodyweight only. Quad endurance.
E. Turkish Get-Up	3 x 3 (per side)	Full-body control.
F. Band Pull-Aparts (S/S)	3 x 20-30	High-rep shoulder health.
G. Plate Pinch Holds	3 x Failure	Grip stamina.

Exercise	Sets x Reps	Notes
A. Reverse Lunge	3 x 12-15 (per leg)	High endurance reps.
B. Flat DB Press	3 x 12-15	Hypertrophy focus.
C. Heavy Kettlebell Swings	4 x 8	Explosive hip extension power (safer than cleans).
D. 1-Leg Kettle Bell RDL	3 x 12-15 (per leg)	Single-leg stability and hamstring focus.
E. Pallof Press / Anti-Rotation	3 x 20 sec hold (per side)	Time under tension for core stability.
F. Bicep Curl	3 x 15-20	Arm isolation.

Exercise	Sets x Reps	Notes
A. Reverse Lunge	3 x 8-10 (per leg)	Heavy load, low reps for strength.
B. Flat DB Press	3 x 8-10	Strength focus.
C. Box Jumps (or Plyo Jumps)	4 x 5	Maximal vertical power and fast ground contact (safer than cleans).
D. 1-Leg Kettle Bell RDL	3 x 8-10 (per leg)	Heavy single-leg hamstring work.
E. Pallof Press / Anti-Rotation	3 x 10-12 (per side)	Max resistance core stability.
F. Bicep Curl	3 x 8-10	Arm isolation.

Exercise	Sets x Reps	Notes
A. Barbell Back Squat	4 x 5-7	Primary compound lift. Focus on maximal load.
B. Incline DB Press	3 x 6-8	Heavy chest focus.
C. Weighted Pull-ups/Cable Pulldown	3 x 6-8	High intensity strength focus.
D. Leg Press	2 x 8-10	Lower volume, heavy load leg finisher.
E. Lateral Raise (S/S)	3 x 10-12	Moderate volume shoulder work.
F. Triceps Rope Pushdown	3 x 8-10	Isolation.