01 · Strength
Iron Hour.
Compound lifts. Progressive overload. Built brick by brick — for him and her, scaled to wherever you are today.
45 minAll levels480 kcal
▶ 14-second sample · No sound needed.
Sample reel · Vitality Athletic◆ The session
45 minutes,
four phases.
Every Iron Hour follows the same arc — so you always know exactly how hard to push and when.
Phase 01
Warm-up
8 min
Dynamic mobility, ramp sets, CNS prep.
Phase 02
Main lift
20 min
Squat, deadlift or press — heavy, programmed sets.
Phase 03
Accessory
12 min
Hypertrophy work — rows, lunges, presses.
Phase 04
Finisher
5 min
Optional conditioning burst. Earn the shower.
Why Iron Hour
One program.
Two bodies.
- Progressive overload tracked week by week
- Scaled for first-timers and seasoned lifters
- Form check feedback from your coach
- Same program, individual loading — for him and her