{"title":"Workout Programs","description":"\u003cp\u003eEvery Iron Table Fit lifting program comes with novice and intermediate tracks, and your target weights calculate automatically. \u003cstrong\u003eAny 2 programs for $18 · Any 3 for $25.\u003c\/strong\u003e\u003c\/p\u003e","products":[{"product_id":"strength-foundations-excel-workout-program","title":"Strength Foundations — Excel Workout Program","description":"\u003cp\u003eBuild strength in the squat, bench press, deadlift, and overhead press with Strength Foundations by Iron Table Fit. This Excel workout program offers novice and intermediate tracks, with structured weight progressions to give each training week a clear focus.\u003c\/p\u003e\u003ch3\u003eChoose your track\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eNovice: 8 weeks, 3 days per week.\u003c\/strong\u003e Sessions take approximately 45–60 minutes. Designed for lifters who can still add weight almost every week. Enter your starting weights and weekly increases to set your main-lift targets.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eIntermediate: 12 weeks, 4 days per week.\u003c\/strong\u003e Sessions take approximately 60–75 minutes. Designed for lifters whose progress has slowed. Enter your one-rep maxes to calculate training weights based on a 90% training max. Three four-week blocks build intensity, with lighter recovery weeks in weeks 4, 8, and 12.\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003eAccessory exercises complement the main lifts, with guidance on increasing reps or weight. The workbook supports pounds or kilograms and includes tabs for guidance, progress tracking, and exercise swaps.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eFormat:\u003c\/strong\u003e One downloadable Excel workbook (.xlsx). Requires software that can open .xlsx files. This is an individual program, not the Complete Workout Plan Bundle. No physical item will be shipped.\u003c\/p\u003e","brand":"Iron Table Fit","offers":[{"title":"Default Title","offer_id":48398397145286,"sku":null,"price":10.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0768\/0285\/1014\/files\/image.png?v=1793033566"},{"product_id":"hypertrophy-builder-excel-workout-program","title":"Hypertrophy Builder — Excel Workout Program","description":"\u003cp\u003eTrain for muscle size and shape with Hypertrophy Builder by Iron Table Fit. This Excel workout program combines structured training volume, moderate weights, and steady progression, with separate novice and intermediate tracks.\u003c\/p\u003e\u003ch3\u003eChoose your track\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eNovice: 8 weeks, 4 days per week.\u003c\/strong\u003e Follow an upper\/lower\/upper\/lower split, with sessions lasting approximately 50–60 minutes. Designed for lifters who can still add weight almost every week.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eIntermediate: 12 weeks, 5 days per week.\u003c\/strong\u003e Follow an upper\/lower\/push\/pull\/legs split, with sessions lasting approximately 60–75 minutes. Designed for lifters whose progress has slowed and who know or can estimate their one-rep maxes.\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eHow it works\u003c\/h3\u003e\u003cp\u003eThe main lifts include the back squat, bench press, Romanian deadlift, and overhead press. Novice lifters enter starting weights and weekly increases to calculate target weights. Intermediate lifters enter one-rep maxes; the workbook uses a 90% training max to calculate targets across three four-week blocks, with lighter recovery weeks in weeks 4, 8, and 12.\u003c\/p\u003e\u003cp\u003eAccessory exercises use rep and weight progression in the novice track and effort-based targets in the intermediate track. The workbook supports pounds or kilograms and includes tabs for guidance, progress tracking, and exercise swaps.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eFormat:\u003c\/strong\u003e One downloadable Excel workbook (.xlsx). Requires software that can open .xlsx files. This is an individual program, not the Complete Workout Plan Bundle. No physical item will be shipped.\u003c\/p\u003e","brand":"Iron Table Fit","offers":[{"title":"Default Title","offer_id":48398442397894,"sku":null,"price":10.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0768\/0285\/1014\/files\/image_9eed024b-67a3-4273-92b4-6a61bb535482.png?v=1793034179"},{"product_id":"lean-and-strong-cut-excel-workout-program","title":"Lean and Strong Cut — Excel Workout Program","description":"\u003cp\u003eKeep strength training at the center of your cut with Lean and Strong Cut by Iron Table Fit. Designed for lifters in a calorie deficit, this program combines structured lifting with built-in cardio to support the goal of maintaining strength and muscle while losing body fat.\u003c\/p\u003e\u003ch3\u003eChoose your track\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eNovice: 8 weeks, 4 days per week.\u003c\/strong\u003e Follow an upper\/lower\/upper\/lower split with cardio finishers. Sessions last approximately 45–55 minutes. Best suited to lifters who can still add weight almost every week.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eIntermediate: 12 weeks, 5 days per week.\u003c\/strong\u003e Follow a push\/pull\/quad-focused legs\/upper\/hinge-focused legs split, with cardio on push and upper days. Sessions last approximately 45–60 minutes. Designed for lifters whose progress has slowed and who know or can estimate their one-rep maxes.\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eHow it works\u003c\/h3\u003e\u003cp\u003eMain lifts include the back squat, bench press, deadlift, and overhead press. Novice lifters enter starting weights and weekly increases to calculate weekly targets, with rep-and-weight progression for accessories. Intermediate lifters enter one-rep maxes; the workbook sets a training max at 90% and calculates target weights for the 12-week plan.\u003c\/p\u003e\u003cp\u003eUse pounds or kilograms, with workbook tabs for guidance, progress tracking, and exercise swaps.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eFormat:\u003c\/strong\u003e One downloadable Excel workbook (.xlsx). Requires software that can open .xlsx files. This is an individual workout program, not the Complete Workout Plan Bundle. No physical item will be shipped.\u003c\/p\u003e","brand":"Iron Table Fit","offers":[{"title":"Default Title","offer_id":48398447902918,"sku":null,"price":10.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0768\/0285\/1014\/files\/image_b440a192-8614-4c1b-8ba5-7580fa2438a6.png?v=1793034132"},{"product_id":"full-body-3x-excel-workout-program","title":"Full Body 3x — Excel Workout Program","description":"\u003cp\u003eBuild a consistent lifting routine with Full Body 3x by Iron Table Fit. Designed for people with limited training time, beginners, and lifters returning after a break, this program trains every major muscle group three times per week.\u003c\/p\u003e\u003ch3\u003eChoose your track\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eNovice: 8 weeks, 3 days per week.\u003c\/strong\u003e Sessions last approximately 45–60 minutes. Designed for lifters who can still add weight almost every week.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eIntermediate: 12 weeks, 3 days per week.\u003c\/strong\u003e Sessions last approximately 60–75 minutes. Designed for lifters whose progress has slowed and who know or can estimate their one-rep maxes.\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003eBoth tracks use three full-body sessions per week, such as Monday, Wednesday, and Friday.\u003c\/p\u003e\u003ch3\u003eHow it works\u003c\/h3\u003e\u003cp\u003eMain lifts include the back squat, bench press, deadlift, and overhead press. Novice lifters enter starting weights and weekly increases to calculate weekly targets, while accessory exercises progress through reps and weight.\u003c\/p\u003e\u003cp\u003eIntermediate lifters enter one-rep maxes. The workbook uses a 90% training max to calculate target weights across three four-week blocks, with lighter recovery weeks in weeks 4, 8, and 12.\u003c\/p\u003e\u003cp\u003eThe workbook supports pounds or kilograms and includes tabs for guidance, progress tracking, and exercise swaps.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eFormat:\u003c\/strong\u003e One downloadable Excel workbook (.xlsx). Requires software that can open .xlsx files. This is an individual program, not the Complete Workout Plan Bundle. No physical item will be shipped.\u003c\/p\u003e","brand":"Iron Table Fit","offers":[{"title":"Default Title","offer_id":48398452195526,"sku":null,"price":10.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0768\/0285\/1014\/files\/image_0ae71865-1a2a-4b97-a0ab-774b7bca8358.png?v=1793034092"},{"product_id":"upper-lower-4x-excel-workout-program","title":"Upper Lower 4x — Excel Workout Program","description":"\u003cp\u003eTrain for strength and muscle size with Upper Lower 4x by Iron Table Fit. Designed for lifters who can train four days per week, this program balances two upper-body sessions and two lower-body sessions with structured weight progression.\u003c\/p\u003e\u003ch3\u003eChoose your track\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eNovice: 8 weeks, 4 days per week.\u003c\/strong\u003e Sessions last approximately 50–60 minutes. Designed for lifters who can still add weight almost every week.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eIntermediate: 12 weeks, 4 days per week.\u003c\/strong\u003e Sessions last approximately 60–75 minutes. Designed for lifters whose progress has slowed and who know or can estimate their one-rep maxes.\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003eBoth tracks follow an upper\/lower\/rest\/upper\/lower schedule, giving you a rest day between the two pairs of workouts.\u003c\/p\u003e\u003ch3\u003eHow it works\u003c\/h3\u003e\u003cp\u003eMain lifts include the back squat, bench press, deadlift, and overhead press. Novice lifters enter starting weights and weekly increases to calculate weekly targets. Accessory exercises progress through reps and weight.\u003c\/p\u003e\u003cp\u003eIntermediate lifters enter one-rep maxes. The workbook uses a 90% training max to calculate target weights across three four-week blocks, with lighter recovery weeks in weeks 4, 8, and 12 and effort-based targets for accessory exercises.\u003c\/p\u003e\u003cp\u003eThe workbook supports pounds or kilograms and includes tabs for guidance, progress tracking, and exercise swaps.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eFormat:\u003c\/strong\u003e One downloadable Excel workbook (.xlsx). Requires software that can open .xlsx files. This is an individual program, not the Complete Workout Plan Bundle. No physical item will be shipped.\u003c\/p\u003e","brand":"Iron Table Fit","offers":[{"title":"Default Title","offer_id":48398464876742,"sku":null,"price":10.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0768\/0285\/1014\/files\/image_4dfcb62c-37a2-441f-af06-d16661c134ab.png?v=1793034049"},{"product_id":"push-pull-legs-excel-workout-program","title":"Push Pull Legs — Excel Workout Program","description":"\u003cp\u003eTrain for muscle growth with focused push, pull, and leg sessions in Push Pull Legs by Iron Table Fit. Designed for lifters who enjoy dedicated training days, this Excel program offers separate novice and intermediate tracks with structured weight progression.\u003c\/p\u003e\u003ch3\u003eChoose your track\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eNovice: 8 weeks, 3 days per week.\u003c\/strong\u003e Complete one push, one pull, and one leg session each week. Sessions last approximately 50–60 minutes. Designed for lifters who can still add weight almost every week.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eIntermediate: 12 weeks, 6 days per week.\u003c\/strong\u003e Repeat the push\/pull\/legs sequence twice each week, with one rest day. Sessions last approximately 60–75 minutes. Designed for lifters whose progress has slowed and who can commit to six training days per week.\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eHow it works\u003c\/h3\u003e\u003cp\u003eMain lifts include the back squat, bench press, deadlift, and overhead press. Novice lifters enter starting weights and weekly increases to calculate weekly targets, while accessory exercises progress through reps and weight.\u003c\/p\u003e\u003cp\u003eIntermediate lifters enter known or estimated one-rep maxes. The workbook uses a 90% training max to calculate target weights across three four-week blocks, with lighter recovery weeks in weeks 4, 8, and 12.\u003c\/p\u003e\u003cp\u003eThe workbook supports pounds or kilograms and includes tabs for guidance, progress tracking, and exercise swaps.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eFormat:\u003c\/strong\u003e One downloadable Excel workbook (.xlsx). Requires software that can open .xlsx files. This is an individual program, not the Complete Workout Plan Bundle. No physical item will be shipped.\u003c\/p\u003e","brand":"Iron Table Fit","offers":[{"title":"Default Title","offer_id":48398469497030,"sku":null,"price":10.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0768\/0285\/1014\/files\/image_775b50bb-5fa1-469b-99b9-704a64c205c6.png?v=1793034002"},{"product_id":"bro-split-5x-excel-workout-program","title":"Bro Split 5x — Excel Workout Program","description":"\u003cp\u003eGive each workout a dedicated focus with Bro Split 5x by Iron Table Fit. This bodybuilding-style program separates chest, back, shoulders, legs, and arms into five training days, making it a fit for lifters who enjoy focused sessions and can commit to five workouts per week.\u003c\/p\u003e\u003ch3\u003eChoose your track\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eNovice: 8 weeks, 5 days per week.\u003c\/strong\u003e Sessions last approximately 40–50 minutes. Designed for lifters who can still add weight almost every week.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eIntermediate: 12 weeks, 5 days per week.\u003c\/strong\u003e Sessions last approximately 55–70 minutes. Designed for lifters whose progress has slowed and who know or can estimate their one-rep maxes.\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eHow it works\u003c\/h3\u003e\u003cp\u003eMain lifts include the back squat, bench press, deadlift, and overhead press. Novice lifters enter starting weights and weekly increases to calculate weekly targets. Accessory exercises progress through reps and weight.\u003c\/p\u003e\u003cp\u003eIntermediate lifters enter one-rep maxes. The workbook uses a 90% training max to calculate target weights across three four-week blocks, with lighter recovery weeks in weeks 4, 8, and 12 and effort-based targets for accessory exercises.\u003c\/p\u003e\u003cp\u003eThe workbook supports pounds or kilograms and includes tabs for guidance, progress tracking, and exercise swaps.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eFormat:\u003c\/strong\u003e One downloadable Excel workbook (.xlsx). Requires software that can open .xlsx files. This is an individual program, not the Complete Workout Plan Bundle. No physical item will be shipped.\u003c\/p\u003e","brand":"Iron Table Fit","offers":[{"title":"Default Title","offer_id":48398470086854,"sku":null,"price":10.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0768\/0285\/1014\/files\/image_f85dadf8-14e6-4b17-9bb3-397f1ea12f7f.png?v=1793033882"},{"product_id":"men-s-physique-v-taper-excel-workout-program","title":"Men’s Physique V Taper — Excel Workout Program","description":"\u003cp\u003eTrain toward a classic V-taper physique with Men’s Physique V Taper by Iron Table Fit. This program emphasizes shoulder and back development, upper chest, and arms while retaining lower-body training. It is designed for lifters seeking a physique-focused routine and is open to anyone pursuing that training goal.\u003c\/p\u003e\u003ch3\u003eChoose your track\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eNovice: 8 weeks, 4 days per week.\u003c\/strong\u003e Follow an upper\/lower\/upper\/lower split, with sessions lasting approximately 50–60 minutes. Designed for lifters who can still add weight almost every week.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eIntermediate: 12 weeks, 5 days per week.\u003c\/strong\u003e Follow a push\/pull\/legs\/shoulders and arms\/upper split, with sessions lasting approximately 55–70 minutes. Designed for lifters whose progress has slowed and who know or can estimate their one-rep maxes.\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eHow it works\u003c\/h3\u003e\u003cp\u003eMain lifts include the incline bench press, overhead press, back squat, and Romanian deadlift. Novice lifters enter starting weights and weekly increases to calculate weekly targets, while accessory exercises progress through reps and weight.\u003c\/p\u003e\u003cp\u003eIntermediate lifters enter one-rep maxes. The workbook uses a 90% training max to calculate target weights across three four-week blocks, with lighter recovery weeks in weeks 4, 8, and 12 and effort-based targets for accessory exercises.\u003c\/p\u003e\u003cp\u003eThe workbook supports pounds or kilograms and includes tabs for guidance, progress tracking, and exercise swaps.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eFormat:\u003c\/strong\u003e One downloadable Excel workbook (.xlsx). Requires software that can open .xlsx files. This is an individual program, not the Complete Workout Plan Bundle. No physical item will be shipped.\u003c\/p\u003e","brand":"Iron Table Fit","offers":[{"title":"Default Title","offer_id":48398471594182,"sku":null,"price":10.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0768\/0285\/1014\/files\/image_6dd474fc-efd7-4bdf-b096-dbd9437cae5b.png?v=1793033843"},{"product_id":"glute-and-shape-excel-workout-program","title":"Glute and Shape — Excel Workout Program","description":"\u003cp\u003ePrioritize glute and leg development with Glute and Shape by Iron Table Fit. This program combines focused lower-body training with balanced upper-body work for lifters who want to build stronger glutes and legs within a structured routine.\u003c\/p\u003e\u003ch3\u003eChoose your track\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eNovice: 8 weeks, 3 days per week.\u003c\/strong\u003e Sessions last approximately 45–60 minutes. Designed for lifters who can still add weight almost every week.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eIntermediate: 12 weeks, 4 days per week.\u003c\/strong\u003e Follow a glutes\/upper\/quads and glutes\/hamstrings and glutes split. Sessions last approximately 55–70 minutes. Designed for lifters whose progress has slowed and who know or can estimate their one-rep maxes.\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eHow it works\u003c\/h3\u003e\u003cp\u003eMain lifts include the barbell hip thrust, back squat, and Romanian deadlift. Novice lifters enter starting weights and weekly increases to calculate weekly targets, while accessory exercises progress through reps and weight.\u003c\/p\u003e\u003cp\u003eIntermediate lifters enter one-rep maxes. The workbook uses a 90% training max to calculate target weights across three four-week blocks, with lighter recovery weeks in weeks 4, 8, and 12 and effort-based targets for accessory exercises.\u003c\/p\u003e\u003cp\u003eThe workbook supports pounds or kilograms and includes tabs for guidance, progress tracking, and exercise swaps.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eFormat:\u003c\/strong\u003e One downloadable Excel workbook (.xlsx). Requires software that can open .xlsx files. This is an individual program, not the Complete Workout Plan Bundle. No physical item will be shipped.\u003c\/p\u003e","brand":"Iron Table Fit","offers":[{"title":"Default Title","offer_id":48398472839366,"sku":null,"price":10.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0768\/0285\/1014\/files\/image_ed712a21-62e6-4988-a5bc-6230e34cc4c8.png?v=1793033802"},{"product_id":"busy-parent-45-min-excel-workout-program","title":"Busy Parent 45 Min — Excel Workout Program","description":"\u003cp\u003eMake room for lifting without spending hours in the gym with Busy Parent 45 Min by Iron Table Fit. Designed for parents and busy professionals, this program uses three supersetted sessions per week to fit structured training into a tight schedule.\u003c\/p\u003e\u003ch3\u003eChoose your track\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eNovice: 8 weeks, 3 days per week.\u003c\/strong\u003e Sessions last approximately 40–45 minutes. Designed for lifters who can still add weight almost every week.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eIntermediate: 12 weeks, 3 days per week.\u003c\/strong\u003e Sessions last approximately 45 minutes. Designed for lifters whose progress has slowed and who know or can estimate their one-rep maxes.\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eHow it works\u003c\/h3\u003e\u003cp\u003eThe program combines supersetted workouts with structured progression for the back squat, bench press, deadlift, and overhead press. Novice lifters enter starting weights and weekly increases to calculate weekly targets, while accessory exercises progress through reps and weight.\u003c\/p\u003e\u003cp\u003eIntermediate lifters enter one-rep maxes. The workbook uses a 90% training max to calculate target weights across three four-week blocks, with lighter recovery weeks in weeks 4, 8, and 12 and effort-based targets for accessory exercises.\u003c\/p\u003e\u003cp\u003eThe workbook supports pounds or kilograms and includes tabs for guidance, progress tracking, and exercise swaps.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eFormat:\u003c\/strong\u003e One downloadable Excel workbook (.xlsx). Requires software that can open .xlsx files. This is an individual program, not the Complete Workout Plan Bundle. No physical item will be shipped.\u003c\/p\u003e","brand":"Iron Table Fit","offers":[{"title":"Default Title","offer_id":48398476673222,"sku":null,"price":10.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0768\/0285\/1014\/files\/image_637aeb3f-0736-497e-a4cc-df0738218c40.png?v=1793033758"},{"product_id":"home-dumbbell-excel-workout-program","title":"Home Dumbbell — Excel Workout Program","description":"\u003cp\u003eBuild strength and muscle at home with Home Dumbbell by Iron Table Fit. Designed for home, hotel, or garage-gym training, this program uses dumbbells and a bench rather than a full gym setup.\u003c\/p\u003e\u003ch3\u003eChoose your track\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eNovice: 8 weeks, 3 days per week.\u003c\/strong\u003e Sessions last approximately 40–50 minutes. Designed for lifters who can still add weight almost every week.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eIntermediate: 12 weeks, 4 days per week.\u003c\/strong\u003e Follow an upper\/lower\/upper\/lower split, with sessions lasting approximately 45–60 minutes. Designed for lifters whose progress has slowed and who know or can estimate their one-rep maxes.\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003e\u003cstrong\u003eEquipment:\u003c\/strong\u003e A set of dumbbells, ideally adjustable, and a flat\/incline bench.\u003c\/p\u003e\u003ch3\u003eHow it works\u003c\/h3\u003e\u003cp\u003eMain lifts include the goblet squat, dumbbell bench press, dumbbell Romanian deadlift, and dumbbell shoulder press. Novice lifters enter starting weights and weekly increases to calculate weekly targets, while accessory exercises progress through reps and weight.\u003c\/p\u003e\u003cp\u003eIntermediate lifters enter one-rep maxes. The workbook uses a 90% training max to calculate target weights for the 12-week plan, with progressively heavier training across three four-week blocks and lighter recovery weeks in weeks 4, 8, and 12.\u003c\/p\u003e\u003cp\u003eThe workbook supports pounds or kilograms and includes tabs for guidance, progress tracking, and exercise swaps.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eFormat:\u003c\/strong\u003e One downloadable Excel workbook (.xlsx). Requires software that can open .xlsx files. This is an individual program, not the Complete Workout Plan Bundle. 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Two four-week phases reduce reps each week from 15 to 12 to 10 to 8 as weights increase. Phase one introduces the lifts without special techniques; phase two adds a rest-pause set to the final arm and leg exercises.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eIntermediate: 12 weeks, 4 days per week.\u003c\/strong\u003e Sessions last approximately 55–70 minutes. Three four-week phases cycle through 15, 12, 9, and 6 reps, combining lighter, higher-rep work with heavier, lower-rep training. Phase one introduces rest-pause, phase two adds drop sets, and phase three adds supersets. Designed for lifters whose progress has slowed and who are comfortable training close to failure.\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003ePersonalized training weights\u003c\/h3\u003e\u003cp\u003eEnter a test-set weight and reps, or a known one-rep max, for the bench press, barbell row, overhead press, and back squat. The workbook uses those inputs to calculate target training weights. Supports pounds or kilograms.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eEquipment:\u003c\/strong\u003e Full gym access, including a barbell, rack, bench, dumbbells, cable station, leg press, and leg curl\/extension equipment.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eFormat:\u003c\/strong\u003e One downloadable Excel workbook (.xlsx). Requires software that can open .xlsx files. This is an individual program, not the Complete Workout Plan Bundle. 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It is designed to be paired with a calorie deficit.\u003c\/p\u003e\u003ch3\u003eChoose your track\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eNovice: 6 weeks, 4 days per week.\u003c\/strong\u003e Follow an upper\/lower\/upper\/lower split, with sessions lasting approximately 45–55 minutes. Three two-week phases reduce reps from 12 to 10 to 8 as weights rise. Perform 20–30 seconds of low-impact cardio after each set, followed by 30 seconds of rest. A short interval finisher is added in weeks 5–6.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eIntermediate: 6 weeks, 6 days per week.\u003c\/strong\u003e Repeat a push\/pull\/legs split twice each week, with sessions lasting approximately 50–65 minutes. Across three two-week phases, cardio intervals after each set increase from 30 to 45 to 60 seconds in place of rest. Later phases introduce heavy and higher-rep days, drop sets, trisets, and a high-intensity interval finisher. Designed for lifters whose progress has slowed and who are comfortable training close to failure.\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003ePersonalized training weights\u003c\/h3\u003e\u003cp\u003eEnter a test-set weight and reps, or a known one-rep max, for the bench press, deadlift, back squat, and overhead press. The workbook uses those inputs to calculate target training weights. Supports pounds or kilograms. Not sure which track to choose? Start with the novice track.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eEquipment:\u003c\/strong\u003e Full gym access, plus a jump rope or open space for cardio movements. A bike or step can be used for low-impact options.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eFormat:\u003c\/strong\u003e One downloadable Excel workbook (.xlsx). Requires software that can open .xlsx files. This is an individual program, not the Complete Workout Plan Bundle. No physical item will be shipped.\u003c\/p\u003e","brand":"Iron Table Fit","offers":[{"title":"Default Title","offer_id":48407154393286,"sku":"ITF-SHRED-6","price":10.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0768\/0285\/1014\/files\/image_4b0e7db8-6f32-40cf-87fc-ff4cf4f0e115.png?v=1793034254"},{"product_id":"power-5-1-5-excel-workout-program","title":"Power 5-1-5 — Excel Workout Program","description":"\u003cp\u003eTrain for strength and muscle with Power 5-1-5 by Iron Table Fit. This eight-week program uses full-body sessions and structured main-lift protocols, with separate novice and intermediate tracks to match your experience and weekly availability.\u003c\/p\u003e\u003ch3\u003eChoose your track\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eNovice: 8 weeks, 3 days per week.\u003c\/strong\u003e Full-body sessions last approximately 45–60 minutes, with a schedule such as Monday, Wednesday, and Friday. Main lifts use a 5-3-5 protocol: a primer set of five reps, one heavier triple, then three work sets of five. Work weights increase approximately 2% each week, with straight sets for accessories. Designed for lifters who can still add weight almost every week.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eIntermediate: 8 weeks, 5 days per week.\u003c\/strong\u003e Full-body sessions last approximately 55–70 minutes. Main lifts use a 5-1-5 protocol: a primer set of five, one heavy single at approximately your three-rep-max weight, then four work sets of five. Work weights rise through two three-week waves, with lighter recovery weeks in weeks 4 and 8. The fifth training day emphasizes higher volume. Designed for lifters whose progress has slowed and who are comfortable training close to failure.\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003ePersonalized training weights\u003c\/h3\u003e\u003cp\u003eEnter a test-set weight and reps, or a known one-rep max, for the back squat, bench press, deadlift, overhead press, and barbell row. The workbook uses those inputs to calculate target training weights. Supports pounds or kilograms. Not sure which track to choose? Start with novice.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eEquipment:\u003c\/strong\u003e Barbell, rack, bench, dumbbells, cable station, and pull-up bar.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eFormat:\u003c\/strong\u003e One downloadable Excel workbook (.xlsx). Requires software that can open .xlsx files. This is an individual program, not the Complete Workout Plan Bundle. No physical item will be shipped.\u003c\/p\u003e","brand":"Iron Table Fit","offers":[{"title":"Default Title","offer_id":48407158915270,"sku":"ITF-POWER-5-1-5","price":10.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0768\/0285\/1014\/files\/image_7abbb74c-7b46-4764-a1f0-e0e15cb2f6a8.png?v=1793034294"},{"product_id":"alternating-unilateral-builder-excel-workout-program","title":"Alternating Unilateral Builder — Excel Workout Program","description":"\u003cp\u003eGive each side its own focused work with Alternating Unilateral Builder by Iron Table Fit. This eight-week program uses one-arm and one-leg exercises, alternating sides to support balanced muscle development and time-efficient training.\u003c\/p\u003e\u003ch3\u003eChoose your track\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eNovice: 8 weeks, 3 days per week.\u003c\/strong\u003e Full-body sessions last approximately 40–50 minutes. Train the left side, then the right, followed by 60 seconds of rest. Reps decrease from 12 to 10 to 8 across the program. From week 6, the final exercise of each day uses alternating rest-pause with no rest between sides.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eIntermediate: 8 weeks, 4 days per week.\u003c\/strong\u003e Follow an upper\/lower\/upper\/lower split, with sessions lasting approximately 45–55 minutes. Designed for lifters whose progress has slowed and who are comfortable training close to failure.\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003ePersonalized training weights\u003c\/h3\u003e\u003cp\u003eEnter a test-set weight and reps, or a known one-rep max, for the single-arm dumbbell bench press, one-arm dumbbell row, single-arm dumbbell shoulder press, and Bulgarian split squat. The workbook calculates target training weights from your inputs. For dumbbell lifts, enter the weight of one dumbbell, tested on your weaker side. Supports pounds or kilograms.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eEquipment:\u003c\/strong\u003e Dumbbells, an adjustable bench, and a cable station. Leg press and leg curl\/extension machines are optional additions; exercise swaps are listed for home use.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eFormat:\u003c\/strong\u003e One downloadable Excel workbook (.xlsx). Requires software that can open .xlsx files. This is an individual program, not the Complete Workout Plan Bundle. No physical item will be shipped.\u003c\/p\u003e","brand":"Iron Table Fit","offers":[{"title":"Default Title","offer_id":48407162716358,"sku":"ITF-ALT-UNILATERAL","price":10.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0768\/0285\/1014\/files\/image_64f61147-8892-453e-901c-82d3ea0f633d.png?v=1793034366"},{"product_id":"pyramid-power-12-excel-workout-program","title":"Pyramid Power 12 — Excel Workout Program","description":"\u003cp\u003eCombine strength and muscle-building work with Pyramid Power 12 by Iron Table Fit. This program gives each main lift a clear pyramid structure, increasing weight as reps decrease, with a full up-and-down pyramid in the intermediate track.\u003c\/p\u003e\u003ch3\u003eChoose your track\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eNovice: 8 weeks, 3 days per week.\u003c\/strong\u003e Full-body sessions last approximately 45–60 minutes. Main lifts use a half pyramid of three progressively heavier sets: 12, 10, and 8 reps in phase one, then 10, 8, and 6 reps in phase two. Each phase starts with three reps left in reserve and progresses to two. Designed for lifters who can still add weight almost every week.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eIntermediate: 12 weeks, 4 days per week.\u003c\/strong\u003e Follow an upper\/lower\/upper\/lower split, with sessions lasting approximately 60–75 minutes. Main lifts use a full pyramid, climbing to a heavy peak set and then reducing weight as reps rise, such as 12-10-8-10-12. Three four-week phases progress from Base to Strength to Power, with a lighter recovery week at the end of each phase. Designed for lifters whose progress has slowed and who are comfortable training close to failure.\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003ePersonalized training weights\u003c\/h3\u003e\u003cp\u003eEnter a test-set weight and reps, or a known one-rep max, for the bench press, back squat, overhead press, and deadlift. The workbook uses those inputs to calculate target training weights. Supports pounds or kilograms. Not sure which track to choose? Start with novice.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eEquipment:\u003c\/strong\u003e Barbell, rack, bench, dumbbells, cable station, leg press, and pull-up bar.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eFormat:\u003c\/strong\u003e One downloadable Excel workbook (.xlsx). Requires software that can open .xlsx files. This is an individual program, not the Complete Workout Plan Bundle. No physical item will be shipped.\u003c\/p\u003e","brand":"Iron Table Fit","offers":[{"title":"Default Title","offer_id":48407165108422,"sku":"ITF-PYRAMID-12","price":10.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0768\/0285\/1014\/files\/image_ca3d363e-f329-4f3d-9d96-805a39ce29d5.png?v=1793034414"}],"url":"https:\/\/irontablefit.com\/collections\/workout-programs.oembed","provider":"Iron Table Fit","version":"1.0","type":"link"}