Iron Must Obey · Digital programme
The Discipline Protocol
8 Weeks to a Stronger, More Consistent You
- 8 weeks
- 3 sessions a week
- Gym or home
- Instant download
A clear 8-week plan for the gym or home, a tracker that shows exactly what to beat next time, and simple daily and weekly tools that keep you training when motivation runs out.
Digital product: nothing is posted. Your download link arrives by email straight after payment. Works on phone, tablet and computer. Print the trackers on A4. General fitness education only, not medical advice.
The problem
You don't need more motivation. You need a system.
Most people don't stop training because the plan was wrong. They stop because a busy week becomes a missed week, and nobody is keeping score.
No plan
Random workouts make it impossible to tell whether you are improving.
No record
Without last week's numbers, there is nothing to beat this week.
No plan B
One tiring day or chaotic week turns into a month off.
What you receive
Seven files. One system.
Everything is designed to work together, from day one to the end of Week 8.
Start Here
A 2-page quick start: which file to open, how to choose gym or home, and your first week.
Training Blueprint
32 pages. The full 8-week programme, both pathways, a one-page 8-week roadmap, an exercise library with technique cues and start-and-finish diagrams for 11 free-weight and bodyweight exercises, progression rules, warm-up, recovery, nutrition basics and safety guidance.
Workout Tracker
Excel workbook that also opens in Google Sheets. All 24 sessions pre-filled. Marks each session Completed, Minimum or Incomplete, works out attendance, weekly totals and personal bests, and tells you when to add weight.
Printable Tracker
11 A4 pages: one page per week with a box for every set, plus a progress page.
Daily Discipline Scorecards
Eight weekly pages. About a minute a day: train or recover on plan, preparation, sleep and one personal commitment.
Weekly Progress Reviews
A 10-minute review each Sunday, plus a full programme review and next-block plan in Week 8.
Discipline Playbook
12 pages of practical fixes for tiring days, chaotic weeks, missed sessions and slow progress.
Inside the download
The real files
These are the actual pages and tracker you receive. The tracker is shown blank, as it arrives.
How it works
Eight weeks, four phases
Three full-body sessions a week, alternating Workout A and Workout B. The exercises stay the same so your progress is easy to see. Sets and effort build over time.
Foundation
Learn the movements and find your starting weights. Week 2 becomes your baseline.
Build
Add reps, then weight, using simple double progression. The tracker shows when.
Push
A fourth set on the main lifts and effort closer to your limit, never to failure.
Consolidate
Perform well, compare with your baseline and plan your next block.
Gym or home
Two complete pathways
Same structure, same weekly progression. Pick the one you can attend most reliably.
Gym pathway
Leg press, dumbbell bench press, cable row, Romanian deadlift, goblet squat, lat pulldown, shoulder press, leg curl and arms. Uses standard commercial gym equipment.
Home pathway
Goblet squat, floor press, one-arm row, Romanian deadlift, split squat, push-up, shoulder press, glute bridge and core. Needs dumbbells (adjustable is ideal), a sturdy chair or bench and a mat.
Short on time?
Every workout has a 20–30 minute minimum version, so a busy day doesn't have to become a missed week.
Is it for you?
It's for you if you…
- are an adult new to structured strength training, or returning after a break
- can commit to three sessions a week of roughly 35–60 minutes
- train in a gym, or at home with dumbbells
- want a clear plan and a record of your progress without paying for a coach
It isn't the right fit if you…
- already follow a structured programme and have trained consistently for over a year
- are preparing for a sport, competition or physical test
- have an injury or medical condition, or are pregnant or recently postnatal, unless a health professional has cleared you
- want personal coaching, a meal plan or a weight-loss plan
Training at home with little or no equipment?
Budget Home Gym
An 8-week home plan built around your budget: three equipment tiers from about £30, 22 exercises and a workout tracker. £13.
View Budget Home GymThe product
What is included?
Seven files: Start Here (2 pages), the Training Blueprint (32 pages), the Workout Tracker (Excel / Google Sheets), a Printable Tracker (11 pages), Daily Discipline Scorecards (9 pages), Weekly Progress Reviews (11 pages) and the Discipline Playbook (12 pages).
Is it a physical product?
No. It is a digital download. Nothing is posted. You can print the PDFs yourself on A4 paper.
Can I train at home?
Yes. There is a complete home pathway using dumbbells (adjustable dumbbells are ideal), a sturdy chair or bench and a mat.
Do I need a gym membership?
No. Choose the gym pathway if you have a gym, or the home pathway if you don't. Both follow the same 8-week structure.
How do I use the spreadsheet?
Open 3_Workout_Tracker.xlsx in Excel or Google Sheets, choose Gym or Home on the START HERE tab and enter your start date. It shows which rows to fill in next. You type only the date, reps and weight in the light gold cells; everything else calculates itself.
Does it include personalised coaching?
No. It is a self-guided programme. There are no calls, check-ins or individual plans.
Will I build muscle or lose fat?
We can't promise any particular result. Results vary from person to person and depend on consistency, sleep, food, stress and genetics. The programme gives you a structured plan and a way to track your progress honestly.
Delivery and support
How does digital delivery work?
Straight after payment you get an email with a link to your download page. Download the files to your phone, tablet or computer.
What if I can't download my files?
Check your spam or promotions folder for the email first. If it still isn't there, or a file won't open, email ek@ironmustobey.com with your order number and we will resend your link.
What are the cancellation and refund terms?
Because this is digital content, we ask you to confirm before purchase that you want immediate access and understand you lose the 14-day right to cancel once the download is made available. Your legal rights still apply: if a file is faulty, missing or not as described, contact us and we will fix or replace it, or refund you where the law requires.
Is it safe for me?
It is general fitness education for healthy adults, not medical advice. Complete the readiness check in section 2 of the Training Blueprint before you start, and speak to your GP first if any question applies to you.
Good to know
Delivery and safety
Digital delivery
Your download link is emailed straight after payment. Seven files: six PDFs and one Excel / Google Sheets workbook.
Digital content
You confirm before purchase that you want immediate access, which ends the 14-day cancellation right once the download is available. Your rights for faulty or misdescribed content are not affected.
Train within your limits
General education for healthy adults, not medical advice. Complete the readiness check before starting. Stop and seek help if you feel chest pain, dizziness or sharp pain.
Start this week
Three sessions. Eight weeks. A record of every one.
Self-guided. Gym or home. Instant download.
Buy nowNot ready to buy? Start with the free First Week: three short sessions, no equipment.