Iron&Chalk
FoundationStrengthSkill
Foundation
Week 1 / 26
Open Training
Program complete — no week cap. Pick your hard variations and keep banking sessions.
Deload week — halve the sets and ease the variations. Recovery is training.
Warm-up · every session ▸
    Rules & how to progress ▸
      Push
      Phase targets ▸
        2–3 reps in reserve early · 3-sec lowering every rep · deload every 6th week
        Iron&Chalk — Progress
        Log your benchmarks · watch them climb
        Log a number any time you test a max. Your best is saved; the line shows your trend.
        Iron&Chalk — Library
        Every movement in the program · cues, faults, tutorials
        ⌕
        No movement matches that.
        Each Watch button opens a YouTube search — always current tutorials, never a dead link.

        Rest timer

        2:00

        Settings

        Open Training
        Unlock the open-ended advanced phase past week 26.
        Backup
        Download your progress as a file. Your data lives only on this device.
        Restore
        Load a backup file to bring your progress back.
        Reset everything
        Wipes all progress and benchmarks. Can't be undone.