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Iron Forge 8

by Eliott Glinn

Program Description

Iron Forge 8: Build Strength. Gain Mass. Test Your Limits. Iron Forge 8 is a 3-day, 8-week strength and hypertrophy program designed to forge raw power and muscle mass. Whether you're looking to crush new PRs or build a physique that commands respect, this program blends progressive overload, strategic hypertrophy and a structured taper to ensure you peak at the perfect time. What You’ll Achieve: 🔥 Stronger Squat, Deadlift & Overhead Press – Systematic strength progression leading up to a 1RM test in Week 8. 💪 Noticeable Muscle Growth – Hypertrophy-driven accessory work for size and symmetry, with twice-weekly arm training for maximum gains. ⚡ A Perfectly Timed Peak – Smart programming that reduces fatigue while keeping you primed for personal records. ⚙️ Battle-Tested Progression – Built around progressive overload, intensity cycling and a structured taper to bring out your best performance. Who Is This For? 🔹 Lifters who want to get stronger while building size 🔹 Those who enjoy both powerlifting-style strength training and bodybuilding aesthetics 🔹 Anyone ready to put in the work, forge a powerful physique and hit new PRs The iron won’t lift itself—it’s time to forge your strength. 🔥🏋️‍♂️

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 15, 2025 09:25
  • Last Edited
    Feb 15, 2025 10:08
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
French Press
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
77.5%
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
French Press
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
French Press
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
82.5%
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
French Press
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
French Press
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
87.5%
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Hamstring Curl
3
12-15 reps
-
5
French Press
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
90%
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
-
4
Hamstring Curl
2
12-15 reps
-
5
French Press
2
8-12 reps
-
6
Bicep Curl (Dumbbell)
2
8-12 reps
-
7
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
95%
98%
100%
2
Hamstring Curl
3
12-15 reps
-
3
French Press
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
5 reps
75%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Face Pull
3
15-20 reps
-
6
Hammer Curl (Cable)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
5 reps
77.5%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Face Pull
3
15-20 reps
-
6
Hammer Curl (Cable)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
4 reps
80%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Face Pull
3
15-20 reps
-
6
Hammer Curl (Cable)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
4 reps
82.5%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Face Pull
3
15-20 reps
-
6
Hammer Curl (Cable)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Face Pull
3
15-20 reps
-
6
Hammer Curl (Cable)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
3 reps
87.5%
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Face Pull
3
15-20 reps
-
6
Hammer Curl (Cable)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
2 reps
90%
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Dip (Bodyweight)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
12-15 reps
-
5
Face Pull
2
15-20 reps
-
6
Hammer Curl (Cable)
2
10-12 reps
-
7
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
95%
98%
100%
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Face Pull
3
15-20 reps
-
4
Hammer Curl (Cable)
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Front Squat (Barbell)
3
6-8 reps
-
3
Reverse Lunge (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Seated Row (Cable)
3
8-10 reps
-
6
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
77.5%
2
Front Squat (Barbell)
3
6-8 reps
-
3
Reverse Lunge (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Seated Row (Cable)
3
8-10 reps
-
6
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
Front Squat (Barbell)
3
6-8 reps
-
3
Reverse Lunge (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Seated Row (Cable)
3
8-10 reps
-
6
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
82.5%
2
Front Squat (Barbell)
3
6-8 reps
-
3
Reverse Lunge (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Seated Row (Cable)
3
8-10 reps
-
6
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Front Squat (Barbell)
3
6-8 reps
-
3
Reverse Lunge (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Seated Row (Cable)
3
8-10 reps
-
6
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
87.5%
2
Front Squat (Barbell)
3
6-8 reps
-
3
Reverse Lunge (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Seated Row (Cable)
3
8-10 reps
-
6
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
90%
2
Front Squat (Barbell)
2
6-8 reps
-
3
Reverse Lunge (Dumbbell)
2
10-12 reps
-
4
Lat Pulldown
2
8-10 reps
-
5
Seated Row (Cable)
2
8-10 reps
-
6
Cable Crunch
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
95%
98%
100%
2
Lat Pulldown
3
8-10 reps
-
3
Seated Row (Cable)
3
8-10 reps
-
4
Cable Crunch
3
12-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
75%
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
-
4
Hamstring Curl
3 Sets
12-15 Reps
-
5
French Press
3 Sets
8-12 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
7
Plank
1 Set
1 mins
-
Day 2
1
Push Press (Barbell)
4 Sets
5 Reps
75%
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
3
Dip (Bodyweight)
3 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
5
Face Pull
3 Sets
15-20 Reps
-
6
Hammer Curl (Cable)
3 Sets
10-12 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
-
Day 3
1
Deadlift (Barbell)
4 Sets
5 Reps
75%
2
Front Squat (Barbell)
3 Sets
6-8 Reps
-
3
Reverse Lunge (Dumbbell)
3 Sets
10-12 Reps
-
4
Lat Pulldown
3 Sets
8-10 Reps
-
5
Seated Row (Cable)
3 Sets
8-10 Reps
-
6
Cable Crunch
3 Sets
12-15 Reps
-