Gym College
The Strength-Building Blueprint
The Strength-Building Blueprint
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Start building real strength with the Iron Force Blueprint, a complete 10-week program designed to maximize squat, bench, and deadlift performance.
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What’s included
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- 10-Week Strength Training Blueprint
- Complete Nutrition and Supplement Guide
- An Essentials Guidebook
- Direct Access To Our Support Team
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WHAT’S NEW?
A progressive workout system built to increase raw strength, muscular control, and full-body power.
Exact sets, reps, rest, and structure to maximize performance and resilience each week.
Fuel your body to get stronger without gaining excess fat.
Balanced nutrition, precise macros, and a strength-focused meal plan to support performance.
Evidence-based supplements to support performance, increase power, and enhance recovery while training for maximum strength.
We offer this guide in all our programs. The Essentials Guidebook gives you the core knowledge to train effectively from the start. It covers the key principles of progress, how to structure workouts, muscle anatomy for smarter exercise choices, recommended gear, progress tracking, and safe mobility practices. Everything you need to build a strong foundation is in one place.
Includes structured weekly sessions like Upper Strength, Lower Strength, Deadlift & Pull, Bench + Shoulders, and Squat Volume.
Core lifts include bench press, front squats, Romanian deadlifts, Pendlay rows, and accessory work for stability, recovery, and explosive power.
WHAT’S INCLUDED
You’ll receive a professionally designed 10-week powerlifting program, built around the three main lifts—squat, bench press, and deadlift—with carefully selected accessories to support them.
The system runs in two progressive blocks to maximize strength:
→ Block 1 (Weeks 1–5): Foundation — Focus on building volume and reinforcing technique with submaximal loads. Accessory work develops weak points and builds muscle to support the main lifts.
→ Block 2 (Weeks 6–10): Peak Strength — Transition to heavier percentages with lower rep ranges, practicing the competition lifts under near-maximal loads. Accessories are reduced to allow recovery and prepare for top-end performance.
You’ll train 4–5 days per week, balancing intensity and recovery. The plan is designed to increase your squat, bench, and deadlift while sharpening form, building confidence under the bar, and driving measurable strength gains.
Performance-Driven Nutrition & Macro Guide
-> Step-by-step TDEE for surplus setup to fuel strength without excess fat
-> Protein adapted to repair muscle and support recovery
-> Sample strength-phase meal plan with carb timing around heavy sessions
-> Evidence-based supplement list (whey, creatine, omega-3s, vitamin D) for power and joint health
-> Practical tips on high-quality sleep, hydration, and fueling long training blocks
The Essentials Guidebook provides the core principles that drive progress: proper technique, mechanical tension, progressive overload, and consistent effort.
It explains the structure of your two training blocks, outlining goals, rep ranges, and intensity methods so you know exactly how to approach each session.
You’ll find clear muscle anatomy references, recommended gear for safety and performance, and substitution options to adapt the program to your needs.
Finally, it covers progress tracking, mobility, and injury prevention, ensuring you train effectively, recover well, and build results that last.
What You’ll Need to Get Started
This program is designed entirely around building muscle, so it emphasizes machine and cable-based movements to maintain constant tension and controlled mechanics.
But don’t worry if you don’t have access to a full gym—every movement includes alternatives using dumbbells or barbells to give you the same results.
For best results, a well-equipped gym with machines and a cable stack is ideal. However, you can still follow the plan at home with just a few essentials: an adjustable bench, pull-up bar, and a set of dumbbells, as long as you're flexible with substitutions.
We also suggest some optional gear recommendations like straps, chalk, and knee sleeves. They're not mandatory, but they can definitely help boost your performance.
Frequently Asked Questions
Can I repeat the 10-week plan?
Yes. After finishing Week 10, reset your training numbers based on the new PRs you achieved and restart from Week 1. Many lifters run multiple cycles, adding 2–5% to their lifts each round until progress plateaus.
I only have three or four days a week to train, am I sunk?
Not at all. Prioritise Upper Strength, Lower Strength, and Deadlift & Pull. If you squeeze in a fourth day, alternate the Bench-Volume or Squat-Volume session each week. Stick to the main lifts and track the loads; strength comes from consistency, not exotic exercise lists.
Do I need a fully kitted-out commercial gym?
Nice, but unnecessary. You need: barbell + plates, power rack, bench, pull-up bar, a pair of dumbbells, and floor space for ab work. No Pendlay-row station? Use barbell rows from the floor. No front-squat safeties? Try goblet squats. The plan lists swaps for any machine-only movement.
Is this guide beginner-friendly?
If you can hinge, squat, press, and brace without looking like a lawn chair, yes. True day-one trainees should spend a month learning the big three with an empty bar before loading heavy.
How much should I eat to get stronger?
Go 5–10 % above TDEE, just enough fuel to recover and add weight to the bar without puffing up. For most people that’s an extra 200–300 kcal a day. Chase weekly PRs, not the scale.
I’m vegan / gluten-free, will the meal plan still work?
Sure. The sample day is a template. Hit the macro targets with foods you tolerate: plant protein blends, gluten-free carbs, or fattier keto cuts. The barbell doesn’t care where your grams come from.
Do I have to do cardio?
Low-intensity stuff (walks, bike, sled drags) 1–2× per week helps recovery and work capacity. Long, sweaty “bro-treadmill” sessions are optional. Keep them easy and away from heavy days so they don’t blunt bar speed.
How long should each session take?
70 minutes max, including warm-up. Heavy triples need 3-minute rests, so stay off your phone. If you’re camping at the rack for two hours, you’re talking more than lifting.
What results can I realistically expect?
Typical intermediate lifters add 15–25 lb (7–11 kg) to squat and deadlift and 5–15 lb (2–7 kg) to bench/overhead across the 10 weeks—provided sleep, food, and form are on point. Newbies may see faster jumps; veterans will fight for every kilo.
Is there a refund?
Digital product = no automatic refunds. But if something is genuinely broken or missing, email support and we’ll give you a full refund and still send you the workout guide.