Iron Force 4 (Axel Ironside)

Science Behind the Plan: "Iron Force demands both structural strength and functional power," explains Axel. This specialized plan focuses on developing the strength foundation and explosive power necessary for maximal force production. The program implements progressive intensity and technical mastery to continuously challenge strength capacity while building specific power for athletic performance.

6-Week Program: Week 1-2: Force Foundation

Day 1: $&)(*- (chest, shoulder, tricep, bicep, arm, forearm) - Upper body force
6 reps × 3 sets per exercise with minimal rest periods
Day 2: x+:=> (back, abs, traps, legs, overall) - Core/posterior chain
6 reps × 3 sets per exercise with force production focus
Day 3: +[]{;> (abs, quads, hamstrings, glutes, obliques, overall) - Lower power
8 reps × 3 sets per exercise with explosive movement patterns
Total volume per week: =480 reps

Week 3-4: Force Development

Day 1: $&)(*- (chest, shoulder, tricep, bicep, arm, forearm) - Upper body force
5 reps × 4 sets per exercise with increased loading parameters
Day 2: x+:=> (back, abs, traps, legs, overall) - Core/posterior chain
5 reps × 4 sets per exercise with power development
Day 3: +[]{;> (abs, quads, hamstrings, glutes, obliques, overall) - Lower power
6 reps × 4 sets per exercise with increased movement intensity
Total volume per week: =496 reps

Week 5-6: Force Mastery

Day 1: $&)(*-> (chest, shoulder, tricep, bicep, arm, forearm, overall) - Upper body force
3 reps × 5 sets per exercise with maximal force production
Day 2: x+:=>| (back, abs, traps, legs, overall, hip) - Core/posterior chain
3 reps × 5 sets per exercise with advanced power development
Day 3: +[]{;> (abs, quads, hamstrings, glutes, obliques, overall) - Lower power
4 reps × 5 sets per exercise with elite power mechanics
Total volume per week: =470 reps

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