Iron Fox Community Program
Strength Focus

Week 4 (Day 1)

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Day 1 — Lower Body + Push

Iron Fox Community Program
Parabellum Training System
Track 1 — Strength Foundation
Week 4: Turn Volume Into Strength
Coach Rich

Lesson Overview

Weeks 1–3 built your volume and work capacity.

Week 4 shifts the focus toward usable strength.

Reps are slightly lower.
Load may be slightly higher (only if safe).
Execution becomes the priority.

You should leave today feeling strong — not exhausted.

Week 4 Training Standards (Track 1)

  • Reps slightly reduced

  • Load slightly increased (if form allows)

  • Rest remains generous (60–90 sec main lifts)

  • Stop each set with 2 reps in reserve

  • Clean reps late in sets

If form degrades, reduce load immediately.

Strength Work (≈45 Minutes)

Goblet Squat

  • 4 sets of 8 reps

  • Tempo: 3 seconds down / controlled up

Coaching Cues

  • Slightly heavier than Week 3 if form allows

  • Brace core before every rep

  • Sit between hips, not forward

  • Keep chest tall

  • Knees track naturally over toes

  • Stop 2 reps before failure

Leg Press

  • 3 sets of 10 reps

  • Tempo: 2–3 seconds down

Coaching Cues

  • Push through heels and mid-foot

  • Lower under control

  • Do not lock knees at the top

  • Steady breathing throughout

Machine Chest Press

  • 3 sets of 8–10 reps

  • Tempo: 2 seconds down / smooth press

Coaching Cues

  • Slight weight increase allowed

  • Shoulder blades lightly set

  • Press smoothly — no jerking

  • Control the return phase

Incline Dumbbell Press

  • 3 sets of 8 reps

  • Tempo: 3 seconds down / controlled up

Coaching Cues

  • Lower with control

  • Keep ribs down and core braced

  • Neutral grip if shoulders feel tight

  • Stop before shoulder strain

Standing Calf Raise

  • 3 sets of 12 reps

  • Tempo: Slow and controlled

Coaching Cues

  • Pause 1 second at the top

  • Full stretch at the bottom

  • No bouncing

Front Plank

  • 3 sets of 40 seconds

Coaching Cues

  • Brace abs

  • Squeeze glutes

  • Elbows under shoulders

  • If hips sag, stop early

Cardio Finisher (15 Minutes)

Option

  • Treadmill walk
    or

  • Stationary bike

Intensity

Same pace as Week 3.

Focus

  • Controlled breathing

  • Upright posture

  • Smooth, steady rhythm

Cardio should feel consistent and repeatable — not draining.

Day 1 Reminder

Today is about turning capacity into strength.

Heavier doesn’t mean reckless.
Control still leads.
Clean reps build confidence.

You’re not surviving workouts anymore.

You’re training.