The Apex Iron field guide
Find your next training block. Apex Predator leads the collection with eight weeks of demanding, straightforward work for experienced athletes. Our six-week foundation and practical nutrition guides remain open to everyone.
Eight weeks. Forty sessions.
Simple movements. Serious work.
Intermediate–advanced · eight weeks
A continuously rotating Push, Pull, Legs and Full Body plan. Choose the gym or no-equipment home track, with a 60-minute strength block, purposeful cardio and weekends off.
No payment. Email signup required. Privacy details.
Beginner friendly · open access
A manageable home or gym schedule, walking that builds gradually, nutrition guidance and a weekly check-in. The six-week foundation plan is free to read and download without an email or account.
Explore the six-week plan →Download the illustrated PDF →Nutrition · practical tool
Understand maintenance calories, try an educational estimator, build balanced meals, and adjust using a trend instead of one weigh-in.
Read the calorie guide →Training · getting started
Choose a useful starting weight, understand reps in reserve, and know when to make an exercise harder—with options for a gym or home.
Read the strength guide →We link the public health guidance and research behind the core ideas, and identify practical coaching choices as examples.
Consistency, energy, walking tolerance, and strength matter alongside a weight trend. This plan promises no particular number on the scale.
Short sessions count. Repeat a week when needed. A useful routine gives you a way to return after a missed day.
