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BEAN

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The Iron Core Program

The Iron Core Program

$29$40

Train abs like every other lift. Heavy. Progressive. Real.

The Iron Core is a 4-week, full-gym ab program built for lifters who are done with bodyweight crunches. Cable rope crunches, weighted decline sit-ups, hanging leg raises, weighted planks, weighted hollow holds, and loaded compound movements — programmed with real periodization for visible, functional core strength. Four to five sessions per week, every weighted movement scalable to bodyweight when needed, and a weekly weighted plank challenge to track real progression. By Week 4, your final test shows you exactly what 28 days under load built.

WHAT'S INCLUDED:

  • 4-week structured ab program (PDF download)

  • 21 exercises with detailed form descriptions

  • 4 or 5 days per week — intermediate or advanced

  • Full equipment guide with substitutes for every piece

  • Loading philosophy — how to scale weight on every movement

  • "Bodyweight first" option on every weighted exercise

  • Captain's Chair modifications for hanging movements

  • Weekly weighted plank challenges to track progress

  • Final performance test (Week 4)

  • Progress tracker built into the PDF

  • ~20–25 minutes per session

EQUIPMENT REQUIRED:

  • Decline bench (or flat bench with anchored feet)

  • Cable machine with rope attachment (or heavy resistance band)

  • Pull-up bar OR Captain's Chair / supported back station

  • Weights — any combination of plates, dumbbells, kettlebells, or medicine ballMat (optional but helpful)

SKILL LEVEL:

Intermediate to Advanced (assumes baseline core training experience)

BEST FOR:

  • Anyone with full gym access ready to push core development

  • Athletes building toward visible, functional abs

  • Anyone who finished The Ab Builder and wants the next step

INSIDE THE PROGRAM:

  • Week 1 — Foundation: Establish your working weights

  • Week 2 — Build: Add load, sharpen execution

  • Week 3 — Push: Sets jump from 3 to 4, weights climb

  • Week 4 — Peak: Final test — prove what 28 days under load built

THE RULE:

  • Choose a weight you can complete with perfect form. Build up week to week. Every weighted movement can be done BODYWEIGHT FIRST if you need to. Form > load, always.

QUESTIONS?

Email Bean directly at builtbybeann@gmail.com.