IRON Series - Caroline Girvan - Protokol

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IRON Series - Caroline Girvan

Official 6-week IRON video-led workout series by Caroline Girvan. Five free YouTube workouts per week focused on traditional resistance and hypertrophy training.

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6 + loop Schedule

30 Actions

0 Minutes

3 Sources

Schedule preview

Schedule preview

A light warmup day repeats until the first Monday. The last authored week becomes the maintenance loop. Select an event to inspect its details.

Progression week 1

Monday

07:00

IRON Series 30 Min Leg Workout - Dumbbell Leg Day | 1

workout

Tuesday

07:00

IRON Series 30 Min Upper Body Workout - Shoulders, Back, Chest | 2

workout

Wednesday

07:00

IRON Series 30 Min Glute Workout - Dumbbell Lower Body | 3

workout

Friday

07:00

IRON Series 30 Min Full Body Workout - Dumbbell Circuits | 4

workout

Sunday

07:00

IRON Series 30 Min Arms and Abs Workout - Biceps, Triceps | 5

workout

Progression week 2

Monday

07:00

IRON Series 30 Min Quad Workout - Dumbbell Leg Day | 6

workout

Tuesday

07:00

IRON Series 30 Min Shoulders & Triceps Workout - Dumbbells | 7

workout

Wednesday

07:00

IRON Series 30 Min Glutes & Hamstrings Workout - Hip Thrusts / RDL | 8

workout

Friday

07:00

IRON Series 30 Min Full Body Dumbbell Cardio Workout | 9

workout

Sunday

07:00

IRON Series 30 Min Back & Biceps Workout - Rows, Curls | 10

workout

Progression week 3

Monday

07:00

IRON Series 30 Min Dumbbell Leg Workout - Calves Included | 11

workout

Tuesday

07:00

IRON Series 30 Min Upper Body Chest and Triceps Workout | 12

workout

Wednesday

07:00

IRON Series 30 Min Posterior Chain Workout - Glutes, Hamstrings, Back | 13

workout

Friday

07:00

IRON Series 30 Min Unilateral Training Full Body Workout | 14

workout

Sunday

07:00

IRON Series 30 Min Shoulder Workout - Compound & Isolation | 15

workout

Progression week 4

Monday

07:00

IRON Series 30 Min Hamstrings Workout - Hip Extension & Flexion | 16

workout

Tuesday

07:00

IRON Series 30 Min Complete Upper Body Workout | 17

workout

Wednesday

07:00

IRON Series 30 Min Dumbbell Glute Workout - Supersets | 18

workout

Friday

07:00

IRON Series 30 Min Muscle Building Full Body Workout | 19

workout

Sunday

07:00

IRON Series 30 Min Superset Arms, Abs and Core Workout | 20

workout

Progression week 5

Monday

07:00

IRON Series 30 Min Dumbbell Leg Day Workout - Stepups | 21

workout

Tuesday

07:00

IRON Series 30 Min Upper Body Chest and Back Workout | 22

workout

Wednesday

07:00

IRON Series 30 Min Superset Glutes and Hamstrings Workout | 23

workout

Friday

07:00

IRON Series 30 Min Full Body Circuits Workout - Dumbbells | 24

workout

Sunday

07:00

IRON Series 30 Min Superset Dumbbell Shoulder Workout | 25

workout

Progression week 6

Monday

07:00

IRON Series 30 Min Leg Workout - Circuits & Step Ups | 26

workout

Tuesday

07:00

IRON Series 30 Min Upper Body Workout - Antagonist Sets | 27

workout

Wednesday

07:00

IRON Series 30 Min Dumbbell Glute Workout - Iron Glutes | 28

workout

Friday

07:00

IRON Series 30 Min Final Full Body Workout - Hypertrophy | 29

workout

Sunday

07:00

IRON Series Finale 30 Min Arms, Abs and Core Workout | 30

workout