CHECKLIST PROGRAM.

ALL PURCHASES COME WITH A MONTH OF ONLINE COACHING BY HEAD COACH SHUKRI JOHN HASSAN. (for any level)

The Club Iron Checklist  is a pile of knowledge organized into an extremely mechanical spreadsheet that tracks everything from total training volume to estimated 1 rep maxes in the bench, squat and deadlift. The program is a simple linear progression scheme in an advanced "checklist" format that can be used forever by re-testing strength every 4 weeks. By default, this checklist will eventually mold into the perfect split specific to you and your schedule/habits. You choose to do movements whenever it's most convenient and the program remembers the day, the intensity, the exercise variant and total volume (reps x sets x weight) to ensure you progress week to week. Over time you'll see a theme that can evolve into a program that's exactly tailored to the way YOU DO THINGS. The science is mostly based off work from Eric Helms and his Muscle and Strength Training Pyramids. It's evolved and has been tested through every Club Iron client over the last 6 years (see all our progress at @CLUB_IRON). This is all my knowledge in one spreadsheet, I promise you'll reach any goal under a barbell when you follow my spreadsheet.

-BENCH 3X/WEEK

-SQUAT 3X/WEEK

-DEADLIFT 2X/WEEK

-9 LOWER BODY MOVEMENTS (booty, abs, calves, hamstrings, quads)

-7 PULLING MOVEMENTS (back, biceps, traps, forearms)

-6 PUSHING MOVEMENTS (chest, shoulders, triceps)

-PRINTABLE AND PERFECTLY FORMATTED TO LETTER PAPER

-RE-TEST COMPOUNDS (bench, squat, deadlift) EVERY 4 WEEKS

-VIDEO TUTORIAL FOR EVERY EXERCISE

-COACHABLE IF YOU'RE AN ONLINE CLIENT

-COUNTS AND REMEMBERS EVERYTHING LOGGED

-REMINDS YOU HOW MUCH TO INCREASE WEEK BY WEEK

-ESTIMATED 1 REP MAX CALCULATOR

-ADVANCED NUTRITION LOG FOR GAINING OR LOSING BODYWEIGHT THROUGH FLEXIBLE DIETING (COUNTING MACROS)