Iron & Ash
The Viking Training Guide — a 12-week warrior program. Four trials a week: press like Thor, run like Sleipnir, pull like Jörmungandr, and condition for Ragnarök. Real programming, Norse soul.
Instant PDF download · 12 pages · 7-day money-back guarantee
What’s inside
- The Warrior’s Code: seven training principles that everything else follows from.
- The Arsenal: every movement in the program — press, squat, hinge, pull, carry — with battlefield names and plain-English coaching.
- The Four Trials: the full 12-week, 4-day program — Trial of Thor (press), Trial of Sleipnir (legs), Trial of Jörmungandr (pull), Trial of Ragnarök (conditioning). Exact sets, reps, and progression rules.
- The Law of Progression: when to add weight, the stall protocol, and deload weeks (“the truce”).
- The Feast: simple nutrition rules to fuel training — protein targets, a sample day of eating.
- The Long Night: sleep, rest days, and how to spot overreaching before it costs you a month.
- Write Your Saga: how to track progress and what to do after week 12.
Who this is for
Lifters who want a complete, no-guesswork program with some character — whether you train in a garage gym or a commercial one. Dumbbell and barbell substitutions are included throughout.
Who this is not for
Brand-new beginners should start with the 12-week starter program in our Home Gym Blueprint first — then graduate to Iron & Ash. (Own the Blueprint already? This is its natural sequel.)
FAQ
How do I get it?
Click the button, check out securely, and the PDF downloads immediately. Take it to the gym on your phone.
What equipment do I need?
A barbell, dumbbells, a bench, and something to do pull-ups on. The Home Gym Blueprint covers building exactly that setup.
What if it’s not for me?
7-day money-back guarantee. Email support@thetorquebench.com and we’ll refund you, no questions asked.
Is this medical advice?
No. It’s a strength training program based on standard programming consensus. If you have a health condition, talk to your doctor before starting.