IRON RESILIENCE: THE RPT TRAINING PLAN FOR MEN WHO WORK

You work long hours. You don’t have time for fluff. You want to be strong, lean, and unstoppable — without sacrificing your mission.

This is the plan for working men who grind all day, but still demand results.

THE PHILOSOPHY

• Compound lifts.
• Reverse Pyramid Training (RPT).
• Minimal time. Maximum muscle.
• Zero fluff. All grit.
• Keto-fueled discipline.

TRAINING STRUCTURE OPTIONS

Option A: Full Body 2–3x/Week

• Days: Mon/Wed/Fri or Tue/Thu/Sat
• Duration: 45 min max
• Goal: Train every muscle, every session, with intensity.

Option B: Upper/Lower 4x/Week

• Mon: Upper A
• Tue: Lower A
• Thu: Upper B
• Fri: Lower B

Duration: 30–45 min
Goal: Split focus, high recovery, continuous progress.

THE WORKOUTS

FULL BODY A

1. Incline Barbell Press – 3 sets RPT
2. Weighted Pull-Ups – 3 sets RPT
3. Back Squat – 3 sets RPT
4. Overhead Press – 3 sets RPT
5. Barbell Curl – 3 sets RPT
6. Skull Crushers or Weighted Dips – 3 sets RPT
7. Standing Calf Raise – 3 sets (10–15 reps)
8. Hanging Leg Raises or Weighted Planks – 3 sets

FULL BODY B

1. Flat Barbell Press or Weighted Dips – 3 sets RPT
2. Deadlifts (or Romanian Deadlifts) – 3 sets RPT
3. Front Squats or Bulgarian Split Squats – 3 sets RPT
4. Dumbbell Lateral Raises (heavy) – 3 sets (8–12 reps)
5. Close-Grip Chin-Ups or Dumbbell Curls – 3 sets RPT
6. Overhead Dumbbell Extensions – 3 sets RPT
7. Seated Calf Raise – 3 sets (15–20 reps)
8. Cable Crunches or Ab Wheel – 3 sets

UPPER A

1. Incline Bench Press – 3 sets RPT
2. Weighted Pull-Ups – 3 sets RPT
3. Overhead Press – 3 sets RPT
4. Barbell Curl – 3 sets RPT
5. Skull Crushers or Close-Grip Bench – 3 sets RPT
6. Face Pulls – 3 sets (12–15 reps)

LOWER A

1. Back Squat – 3 sets RPT
2. Romanian Deadlifts – 3 sets RPT
3. Walking Lunges – 2 heavy sets
4. Standing Calf Raise – 3 sets
5. Weighted Decline Sit-Ups or Hanging Leg Raises – 3 sets

UPPER B

1. Flat Press or Weighted Dips – 3 sets RPT
2. Barbell Row or T-Bar Row – 3 sets RPT
3. Dumbbell Lateral Raises – 3 sets (10–15 reps)
4. Incline DB Curl or Hammer Curl – 3 sets RPT
5. Overhead DB Extension or CG Bench – 3 sets RPT
6. Shrugs – 3 sets (heavy)

LOWER B

1. Front Squat or Bulgarian Split Squat – 3 sets RPT
2. Deadlift or Trap Bar Deadlift – 3 sets RPT
3. Seated Calf Raise – 3 sets
4. Farmer’s Walk (grip + forearms) – 2 sets
5. Ab Wheel or Weighted Planks – 3 sets

REVERSE PYRAMID TRAINING (RPT) FORMAT

• Set 1: 4–6 reps (heaviest)
• Set 2: –10% weight, 6–8 reps
• Set 3: –10% again, 8–10 reps
• Rest: 2–3 minutes between sets
• Progression: Add weight when you hit top of the rep range across all sets

OPTIONAL CARDIO & CONDITIONING

• EMOM Burpee Rounds: 5 rounds with 5–15 lb dumbbells, max reps every minute on the minute
• Stationary Bike: 20–40 minutes moderate pace
• Daily Walking: 10,000–15,000 steps per day if possible

Bodyweight & Sandbag Training (Home or Travel)

• Push-Ups (volume challenges)
• Chin-Ups (tree branches, bars, etc.)
• Sandbag Shouldering, Carries, Presses
• Bulgarian Split Squats, Step-Ups
• Planks, Ab Wheel, Hanging Leg Raises

IRON RESILIENCE KETO PROTOCOL

Pre-Workout Coffee Protocol

• Coffee with butter, almond milk, Sugar Twin, pink salt, and electrolytes
• OR black coffee + pink salt + electrolytes
• Optional: Bone broth or zero-cal Powerade/Gatorade for sodium

Intra-Workout

• Bone broth or zero-cal electrolyte drinks
• Electrolyte tablets or salt + water

Post-Workout Meal Options

• Egg & Veg Power Bowl: 3–4 eggs, mushrooms, onions, bell peppers in butter
• Greek Yogurt Muscle Bowl: Greek yogurt + peanut butter + cinnamon + Sugar Twin
• Beef Bowl: 6 oz ground beef + veggies sautéed in butter
• Keto Shake & Nuts: Whey or collagen, almond milk, peanut butter, nuts

IRON RESILIENCE LINKS

• YouTube: https://youtube.com/@ironresilience91
• TikTok: https://www.tiktok.com/@iron.resilience
• Website: https://ironresilience.net
• Contact: ✉️ [email protected] | 💬 Discord: ironresilience91

IRON RESILIENCE CREED

Sugar is poison.
Carbs are chains.
Fat is fuel.
Muscle is freedom.

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics
Download the Iron Resilience RPT + Keto Plan PDF:
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