IRON
BASE.
Build raw strength with progressive barbell training. The foundation of athletic performance — structured, periodised, and built to make you measurably stronger in 12 weeks.
BUILT FOR PROGRESS.
Iron Base is a full 52-week periodised strength programme. Every block has a purpose, every set has a prescription, and every progression is built on the same methodology used daily in professional rugby.
PERIODISED BLOCKS
Structured 4-week blocks progressing from hypertrophy to maximal strength. Built on linear periodisation with undulating intensity — the same methodology applied at elite level.
RPE & VBT PRESCRIPTION
Every lift programmed with RPE and optional Velocity-Based Training targets. Train hard on the days you have it, autoregulate on the days you don't.
VIDEO DEMOS ON EVERY LIFT
Coached demonstrations of every exercise. No guesswork on form — just tap the video, watch, and execute.
IS THIS YOU?
- You train 3–5 times a week and want proper structure around your lifts
- You've been winging programming and your progress has stalled
- You want to get measurably stronger on squat, bench, deadlift, and press
- You're ready to commit to real periodisation — not random workout of the day
WEEK 1. IN DETAIL.
This is exactly what Week 1 looks like when you sign up. No guesswork, no generic templates — just a structured plan you can start tomorrow.
- Back Squat4 × 6 @ RPE 7
- Romanian Deadlift3 × 8 @ RPE 7
- Bulgarian Split Squat3 × 10/side
- Walking Lunge3 × 12/side
- Plank3 × 45s
- Bench Press4 × 6 @ RPE 7
- Strict Overhead Press3 × 8 @ RPE 7
- Chest-Supported Row3 × 10
- Incline DB Press3 × 10
- Face Pull3 × 15
- Conventional Deadlift4 × 5 @ RPE 7
- Front Squat3 × 8 @ RPE 7
- Nordic Hamstring3 × 6
- Copenhagen Plank3 × 30s/side
- Hollow Hold3 × 30s
- Weighted Pull-up4 × 6 @ RPE 7
- Barbell Row3 × 8 @ RPE 7
- DB Shoulder Press3 × 10
- Lat Pulldown3 × 12
- Pallof Press3 × 10/side
All 52 weeks are built, progressed, and delivered inside the app. Start any Monday.
WHAT YOU NEED.
Iron Base is built around a standard commercial gym. If you can access a rack, a barbell, and basic plates — you can run this programme.
BUILT BY A PROFESSIONAL.
CONALL McELHOLM
Iron Base is built on the same periodisation, loading schemes, and autoregulation methods Conall applies daily at Ulster Rugby Academy. 15+ years across elite sport — rugby, GAA, golf, athletics. MSc in Strength & Conditioning Science, currently completing a PhD at St Mary's University.
BEFORE YOU START.
START IRON BASE.
TODAY.
7 days free. £9.99/month after. Cancel anytime.
START FREE TRIAL →