Iron Academy Syllabus
Student Name
Date
Iron Academy
Beginner Weight Training
SEMESTER SYLLABUS
Weight Room 101
Course Description
Iron Academy is designed for students seeking to master the fundamentals of strength training. This course moves beyond just "lifting weights" to focus on the science of human movement, programming logic, and the discipline of progressive overload. Students will transform from beginners to confident, independent lifters.
Essential Questions
- How does mechanical tension drive adaptation?
- How can I move weights safely and efficiently?
- What makes a training program effective?
The Iron Code (Rules)
- 01 Safety first: No lifting without a qualified spotter on heavy sets.
- 02 Respect the gear: Re-rack all weights and wipe down equipment.
- 03 Form over ego: Technique is the priority; weight is secondary.
- 04 Stay focused: No phones on the floor during training blocks.
Learning Pillars
Movement Mastery
Proficiency in the Big 3 (Squat, Bench, Deadlift) and fundamental push/pull mechanics.
The Science of Strength
Understanding progressive overload, hypertrophy, and periodization cycles.
Autonomy
Ability to design, track, and adjust a personal training program based on goals.
Assessment Breakdown
40%
Performance & Participation
20%
Technique Check-ins
20%
Training Log Accuracy
20%
Final Program Design
Student Signature
Guardian Signature
Course Map
18-Week Semester Progression
Phase 01
The Foundation (Weeks 1-6)
Week 01
Safety & Systems
Gym etiquette, equipment intro, spotting techniques, safety protocols.
Week 02
Anatomy of Movement
Muscle groups (Major 6), push vs. pull mechanics, warm-up/mobility drills.
Week 03
Core Lift: The Squat
Hip hinge mechanics, goblet to barbell squats, ankle/hip mobility.
Week 04
Core Lift: The Press
Horizontal (Bench) and Vertical (Overhead) mechanics, scapular stability.
Week 05
Core Lift: The Pull
Conventional Deadlift intro, barbell rows, lat pulldowns, grip strength basics.
Week 06
Mechanics of Growth
The 3 pathways of hypertrophy, RPE (Rate of Perceived Exertion), intensity scales.
Phase 02
Logic & Loading (Weeks 7-12)
Week 07
Programming I: Full Body
Intro to 3-day splits, frequency vs. volume, selecting compound openers.
Week 08
Mid-Term Assessment
Baseline testing (Technique & 5-Rep Max estimates), goal setting adjustment.
Week 09
The Auxiliary Arsenal
Unilateral work, machines vs. free weights, isolation for balance.
Week 10
Programming II: Splits
Upper/Lower splits, PPL (Push-Pull-Legs) intro, managing fatigue.
Week 11
Fueling the Engine
Macronutrients for recovery, hydration, timing of nutrition.
Week 12
The Iron Shield
Injury prevention, deload weeks, foam rolling, active recovery.
Phase 03
Design & Peak (Weeks 13-18)
Week 13
Periodization Basics
Strength vs. Hypertrophy blocks, linear periodization models.
Week 14
Accessory Focus
Core stability, grip strength, and weak-point training.
Week 15
Advanced Protocols
Supersets, drop sets, tempo training, and pause reps.
Week 16
Architect Workshop
Final Project: Designing a personalized 4-week training block.
Week 17
Execution & Peer Review
Testing student-designed blocks, peer coaching and feedback.
Week 18
The Iron Finals (PR Week)
Final technique checks, PR (Personal Record) attempts, course wrap-up.
