- Length
- 6 / 10 weeks
- Frequency
- 5 days a week
- Per session
- ~30 minutes
- Available on
- YouTube · CGX
01 · What this program is
IRON is hypertrophy training in two forms. The six-week IRON Series is free on YouTube; the ten-week IRON Program, fifty workouts on CGX, is the full system. The workouts are completely different in each; the IRON standard is the same.
Both are for lifters who want to build muscle and add strength through structured compound work. Newer or experienced. Sessions run roughly thirty minutes, focused on the lift.
02 · Program structure
The weekly shape holds in both forms. Five workouts a week: two upper-body, two lower-body, one full-body Friday. Compound lifts lead each session; isolation work follows. No jumping.
I’ll see you in your workout.
On YouTube, IRON Series runs six weeks as the public entry point. On CGX, IRON Program runs ten weeks across fifty workouts, the full system. The Series is the doorway. The Program is the system.
03 · Equipment
Required
- A pair of dumbbells (heavier and lighter pair ideal)
- A mat
- A glute band
Optional
- A chair (hip thrusts, decline push-ups, dips, Bulgarian lunges)
- A yoga block
- 4 ft barbell plus plates
- A bench
- Wedges
- Step box
- Push-up bars
- Dip bars
04 · A note from Caroline
Know that you are looking after your body for the future by making it stronger. Train hard, with intent, and have fun with it.
05 · The paperwork
This calendar belongs to the free six-week IRON Series on YouTube. The ten-week IRON Program is on CGX, where its full guide and calendar live.
IRON. Series and Program.
Continue on CGXWatch on YouTube