Iron Camp Base Training Program
Your 3-Day Strength Blueprint for Busy Adults
Iron Camp Base is our flagship strength and hypertrophy program inside the Iron Camp App powered by Trainerize.
This is a 3 day per week, gym-based training system built to help busy adults get stronger, build muscle, and move better without living in the gym.
Every session follows the Iron Camp Method: IRON Mobility warm-up, main strength lifts, and smart conditioning finishers so you get the most out of every minute you are in the gym.
Program Snapshot
Program Type: Strength and hypertrophy
Membership: Ongoing monthly program with future Training ArcsArc updates
On Demand: 12-week repeatable version with 3 Training Arcs
Schedule: 3 training days per week
Training Style: Total body sessions with targeted focus each day
Session Length: 45–60 minutes
Equipment: Commercial gym – barbells, dumbbells, cables, kettlebells, machines
Level: Beginner to advanced (progressions and regressions available)
Access: 100% inside the Iron Camp App powered by Trainerize
Is Iron Camp Base Right for You?
This program was built for real people with real schedules, not full-time athletes. Iron Camp Base is a great fit if you are:
A busy professional who wants a clear plan every time you walk into the gym
A man or woman who wants to get stronger, leaner, and feel better in daily life
A parent who can commit to 3 solid strength sessions per week
Someone who is tired of random workouts and wants a proven system to follow
Comfortable with basic gym equipment but needs structure, progression, and accountability
If you can give yourself 3 focused sessions each week, Iron Camp Base will give you the structure to change your strength and physique.
How Iron Camp Base Is Structured
Iron Camp Base runs 4-week blocks called Arcs so you always know what you are working toward and when to push. The structure stays familiar while the details progress, allowing you to build strength and skill over time.
Membership version: continuous rolling Arcs
On Demand version: Arc One, Arc Two, Arc Three, then repeat
Each training week includes:
Day 1 – Pull Focused Total Body
Emphasis on posterior chain and upper-body pulling. Think deadlift variations, rows, and hinge-based accessories.
Day 2 – Push Focused Total Body
Emphasis on squats, presses, and lower-body pushing patterns. You will see barbell squats, bench press variations, and push accessories.
Day 3 – Conditioning Based Total Body
Strength-focused conditioning circuits with sleds, carries, kettlebell work, and bodyweight movements to build work capacity without trashing your joints.
Every session follows this flow:
IRON Mobility Protocol – Initiate, Release, Open, Neural warm-up sequence to prep your body
Main Lifts – Big compound barbell or dumbbell movements
Accessory Circuits – Supersets and circuits for muscle, strength, and posture
Finishers (optional) – Targeted conditioning or core to round out the day
What You Get Inside the Iron Camp App
When you join Iron Camp Base, everything is delivered through the Iron Camp App powered by Trainerize. Inside the app you will get:
Full Program Calendar
Your 3-day training schedule laid out for you with clear instructions on what to do each day.
Exercise Video Demos
Every movement comes with a demo video so you know exactly how to perform it.
Sets, Reps, and Loading Guidelines
No guesswork. You will see recommended sets, reps, rest periods, and progression targets.
Progress Tracking
Log your weights, reps, and RPE so you can see your strength improve from Arc to Arc.
In-App Messaging
Contact the Iron Camp coaching team in-app for support, questions, and technique clarification.
Optional Add-On Routines
Access to additional mobility and “on-the-go” sessions that complement your main training days.
Note: Personalized nutrition coaching is available as an upgrade and is not included in the base program price.
What Results Can You Expect?
Results will always depend on your effort, consistency, sleep, and nutrition, but if you commit to Iron Camp Base for 12 weeks and actually follow the plan, you can expect:
Noticeable strength gains in your main lifts
Better muscle tone in your legs, back, and shoulders
Improved confidence moving around the gym
Better joint prep and fewer “random” aches due to the IRON Mobility protocol
More energy and work capacity in and out of the gym
Iron Camp Base is not a “random workout of the day.” It is a progressive strength system that rewards consistency.
What’s Included (and What Is Not)
Included with Iron Camp Base:
Membership includes future Arc updates while active
On Demand includes only the 3 fixed Arcs purchased
3 structured strength sessions per week
IRON Mobility warm-ups built into every session
Video demos and written cues
In-app tracking for all workouts
Access to any Iron Camp Base updates and future Arcs while your membership is active
Not Included (Available as Add-Ons):
1:1 coaching calls
Fully customized training programs
Access to the full Iron Camp program library
Personalized nutrition coaching and macros
In-person training at Iron Camp in Greenwich, CT
If you need more support than a structured program, you can always upgrade to remote coaching or in-person training.
Iron Cam Base Membership
Choose the option that fits your goals and commitment level:
Monthly Membership:
Access to Iron Camp Base billed every month.
Price: $14.99/month
Annual Membership (Best Value):
Get a full year of Iron Camp Base and save compared to month-to-month.
Price: $149/year
Cancellation:
You can cancel your membership before your next billing cycle. Your access will remain active until the end of the paid period.
Iron Camp Base On Demand
12-week repeatable program
One-time payment
Best for people who want to start without a subscription
How to Join Iron Camp Base
Click “Start Iron Camp Base”
Tap the button below to create your account and choose your membership option.
Download the Iron Camp App Powered by Trainerize
After checkout, you will receive an email invite with a link to download the app and set up your profile.
Complete Your Intake Details
Fill out your basic info so we can make sure you start at the right level.
Open Your Calendar and Start Arc One
Your Iron Camp Base program will be loaded into your app. Start with Day 1 and follow the plan.
Train Hard and Track Everything
Log your workouts, track your progress, and stay consistent. The system is already built, you just have to do the work.
Frequently Asked Questions
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Yes. Iron Camp Base is built around barbells, dumbbells, cables, and basic machines you will find in most commercial gyms. If you only have a few dumbbells at home, this is not the best fit. In that case, consider one of our dumbbell-only or home-based options.
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Iron Camp Base is designed for 3 training days per week. You can add light cardio, walking, or extra mobility on non-lifting days, but the foundation of the program is three focused strength sessions.
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Yes, as long as you are comfortable being in a gym and learning basic movements. We provide video demos and clear instructions. If you have major injuries or need hands-on coaching, in-person or 1:1 remote coaching may be better for you.
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Membership = ongoing evolving program
On Demand = fixed 12-week repeatable version
On Demand is great for people who want a one-time purchase
Membership is best for people who want continued progression and updates
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Yes, as long as you respect recovery. Most members pair Iron Camp Base with recreational sports, recreational leagues, or 1–2 weekly classes. If you are training very hard in another program, you may need to adjust volume.
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No. Iron Camp Base gives you a complete training system. Personalized nutrition coaching is available as an upgrade. If you would like help dialing in your nutrition, apply for Nutrition Coaching here.
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You can message the Iron Camp coaching team directly in the app. We are here to help you get the most out of the program.