Gym College
The Strength-Building Blueprint
The Strength-Building Blueprint
Regular price
€30,95
Regular price
€42,95
Sale price
€30,95
Unit price
per
Taxes included.
Start building real strength with the Iron Force Blueprint, a complete 12-week training system for power, control, and performance. Powered by Gym College.
Couldn't load pickup availability
What’s included
►
- 12-Week Strength Training Blueprint
- Nutrition & Macro Plan for Strength Gains
- Evidence-Based Supplement Stack
- Coaching & Support Access from Gym College
View full details
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.
A structured 12-week strength blueprint with three targeted phases:
Phase 1: Foundation (Weeks 1–4) – Build stability, reinforce movement patterns, and develop core strength.
Phase 2: Strength Development (Weeks 5–8) – Increase load, reduce reps, and build top-end performance.
Phase 3: Peak Phase (Weeks 9–11) – Sharpen technique and push max strength with focused, low-rep sets.
Week 12: Deload – Reduce intensity and volume for recovery and reset.
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 engineered 12-week strength-focused training system built around heavy upper, lower, deadlift/pull, bench-volume, and squat-volume days.
The program follows a 3-phase structure to maximize raw strength:
-> Foundation (Weeks 1–4): Groove perfect technique and build joint stability
-> Strength Development (Weeks 5–8): Push heavier loads, low-rep sets, and longer rest periods
-> Peak Phase (Weeks 9–11): Test top-end strength, refine bar speed, and sharpen cueing
-> Week 12 – Deload: Cut weight to ⅔, match sets, and let the nervous system fully recover
Train 5 days per week with strategic accessory work to reinforce weak links and keep joints healthy.
This blueprint delivers measurable PRs through precise sets, reps, rest times, and weekly overload targets.
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 Iron Force Blueprint provides weekly coaching cues so you know exactly how to train for maximal strength.
You’ll learn:
-> How to choose the right load and stick to low-rep ranges with intent
-> How to progress weight, sets, or bar speed week to week
-> How to schedule mobility, active-recovery, and rest days to keep joints fresh
-> How to adjust nutrition on heavy vs. light weeks for optimal performance
Each phase builds logically on the last, so you’ll never stall, burn out, or guess what comes next on your strength journey.
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 12-week plan?
Yes. Finish the Week-12 deload, reset your numbers to the new PRs you hit in Phase 3, and loop back to Week 1. Many lifters run three-plus cycles, nudging the loads up 2-5 % per repeat until progress stalls.
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 12 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.