FREE 4-Week Starter Program — Excel Workout Plan

Start lifting with a real plan — free. This 4-week, 3-day full-body program shows you exactly how every Iron Table Fit program works.

• 3 full-body workouts a week, about 40–50 minutes each
• Target weights calculated for you — enter one test set per lift and the workbook does the math
• Squat, bench press, deadlift and overhead press, plus supporting exercises
• Program manual, first-workout walkthrough, FAQ, progress tracker and exercise swaps

Finished all 4 weeks? Move up to a full 8–12 week program — any 2 for $18, any 3 for $25.

Format: One downloadable Excel workbook (.xlsx). Works with Excel, Google Sheets, Apple Numbers or LibreOffice. Check out with your email and your download link arrives instantly. No physical item will be shipped.

General fitness information, not medical advice. Consult your physician before starting any exercise program.