01 · Strength
Iron Atelier
A repeatable practice for people who want to be stronger in a year, not exhausted by Friday.
Load
Four coached hours most weeks
Level
Intermediate, with a Saturday open to all levels
Length
12-week blocks
Who it is for
- You can already squat to a box and brace a breath.
- You want a plan you can stay on for a whole season.
- You prefer a quiet room to a playlist and a camera.
Who should look elsewhere
- Six-week shreds and a new program every Monday.
- Max-out Fridays with no warm-up and an audience.
The shape
How a block is built
- 01
Three primary lifts across the week, plus one variation day.
- 02
Loads are written. You do not invent the top set.
- 03
A test week closes the block. Then the next plan starts.
Sample week
What the hours contain
A representative week, not a promise that every Tuesday looks identical. The coach changes the load. The subject stays.
| When | Session |
|---|---|
| Monday | Back squat, paused squat, trunk |
| Tuesday | Bench press, a row, and arms that serve the bench |
| Wednesday | Deadlift and posterior chain |
| Thursday | Advanced variation day — singles only if the bar is honest |
| Friday | Repeat the week’s primary lift at a working weight |
| Saturday | Technique hour, open to all levels |
Lead coach
Mira Koleva
Head of Strength
Barbell coach. Quiet voice, exacting standards, no junk volume.
Next
Reserve a demo place on the board.
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