IFX TRAINING CLUB
Resources Hub
Everything you need in one place. View guides here or save each section as a PDF.
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IFX 365 — Start Here
Quick checklist: what to do right after signup.
IFX 365 — Year Roadmap
Phase-by-phase overview (12-month vault).
Nutrition by Phase
Simple targets for each IFX 365 phase.
RPE + RIR Quick Guide
Know exactly how hard to push on every set.
Training Intensity Rules
Main lifts vs accessories vs deload rules.
Progression Rules (Simple)
How to add reps/weight + deload adjustments.
The 4 R’s of Recovery
Your simple recovery framework for every phase.
Warm-up Standards
How to ramp up for heavy work sets the IFX way.
IFX 365 — Start Here
Do these once and your week runs on autopilot.
- Download your program(s) from the vault and pick a start date.
- Set your targets using /macro-calculator.
- Build a sample day using /meal-builder and save 3–5 “go-to meals.”
- Log workouts + nutrition daily. Sync wearables + MyFitnessPal if you use them.
- Adjust every 7–14 days using trend weight + performance + recovery.
Rule: Consistency beats perfection. Hit the plan first, optimize later.
IFX 365 — Year Roadmap (4 Phases)
Where you are, what you’re building, and why it matters.
01 — Foundation
Strength + form + repeatable patterns. Clean progressions.
02 — Conditioning & Recomp
Higher volume, controlled intensity (1–2 RIR), mostly Zone 2.
03 — Performance
High-quality hypertrophy + progression at/near maintenance.
04 — Strength & Peak
Strength focus + peak work; dial execution and PR attempts.
Nutrition by Phase
Simple starting targets by recovery + goal.
01 — Foundation
Goal: Build strength + muscle.
Calories: slight surplus.
Carbs: higher around training.
Calories: slight surplus.
Carbs: higher around training.
02 — Conditioning & Recomp
Goal: Lean out while maintaining strength.
Calories: small deficit.
Cardio: mostly Zone 2.
Calories: small deficit.
Cardio: mostly Zone 2.
03 — Performance
Goal: High-quality hypertrophy + output.
Calories: maintenance (± small).
Carbs: support volume + recovery.
Calories: maintenance (± small).
Carbs: support volume + recovery.
04 — Strength & Peak
Goal: Strength focus + PR readiness.
Calories: maintenance / slight surplus.
Priority: sleep + recovery + consistency.
Calories: maintenance / slight surplus.
Priority: sleep + recovery + consistency.
Simple macro defaults: Protein 0.8–1.0 g/lb • Fat 0.25–0.40 g/lb • Carbs = fill the rest.
RPE + RIR Quick Guide
Use this to choose the right weight and stop sets before form breaks.
What they mean
RIR (Reps In Reserve): how many clean reps you could still do before failure.
RPE (Rate of Perceived Exertion): how hard the set felt on a 1–10 scale.
RPE ↔ RIR Cheat Sheet
| RPE | RIR | What it feels like |
|---|---|---|
| 10 | 0 | Max effort — no reps left (rare; testing only) |
| 9 | 1 | Very hard — maybe 1 clean rep left |
| 8 | 2 | Hard — 2 clean reps left (most main lifts) |
| 7 | 3 | Moderate — fast reps, plenty left (volume / technique) |
| 6 | 4+ | Easy — warm-up / deload / recovery work |
How to use it (fast)
- Main lifts: RPE 7–9 (≈ 1–3 RIR). Stop if form breaks.
- Accessories: 0–2 RIR for hard, clean reps.
- Deload weeks: 3–4 RIR (≈ RPE 6–7). Leave the gym fresh.
Example: “4×5 @ RPE 8” = about 2 reps left each set.
Training Intensity Rules
Main lifts vs accessories vs deload rules across all IFX programs.
Main lifts (first movement)
Reps: 3–6
Effort: RPE 7–9 (1–3 RIR)
Rest: 2–3 min
Stop rule: end the set when bar speed slows or form changes.
Accessories / supersets
Reps: 8–15 (sometimes 12–20)
Effort: 0–2 RIR
Rest: 0–20 sec A→B, then 60–90 sec
Deload + adjustments
Deload: cut sets 40–50%, drop load 10–15%, keep 3–4 RIR (RPE 6–7).
Too hard? -5–10% load or cap sets. Too easy? add small load or reduce rest slightly.
Too hard? -5–10% load or cap sets. Too easy? add small load or reduce rest slightly.
Progression Rules (Simple)
How to progress without overthinking.
Main lifts: add reps to the top of the range → then add 2.5–10 lb next week.
Accessories: add reps first → then add a small load jump.
Cut phases: maintain strength; don’t chase failure on big lifts.
Accessories: add reps first → then add a small load jump.
Cut phases: maintain strength; don’t chase failure on big lifts.
If you have a PDF version of this guide, you can swap this section for an embedded PDF or keep it as-is.
The 4 R’s of Recovery
A simple framework to stay progressing year-round.
1) Refuel
Fuel the work you’re doing.
Protein: 0.8–1.0 g/lb.
Carbs: bias around training.
Hydration: consistent daily.
Protein: 0.8–1.0 g/lb.
Carbs: bias around training.
Hydration: consistent daily.
2) Repair
Rebuild tissue and reduce soreness.
Sleep: 7–9 hours.
Protein timing: spread across meals.
Steps: light movement daily.
Sleep: 7–9 hours.
Protein timing: spread across meals.
Steps: light movement daily.
3) Reset
Bring stress down and restore readiness.
Downshift: breathing, walks, sunlight.
Mobility: 5–10 min/day.
Deload: planned fatigue management.
Downshift: breathing, walks, sunlight.
Mobility: 5–10 min/day.
Deload: planned fatigue management.
4) Reload
Train hard again with quality output.
Warm-ups: ramp properly.
Progressions: small weekly wins.
Consistency: beats intensity spikes.
Warm-ups: ramp properly.
Progressions: small weekly wins.
Consistency: beats intensity spikes.
Recovery check: If sleep is poor, soreness is high, and performance is dropping — reduce intensity/volume,
increase steps/Zone 2 slowly, and prioritize nutrition + sleep for 7 days.
Warm-up Standards
How to ramp into heavy work sets without wasting energy.
1) General Warm-up (3–5 min)
Choose 1: incline walk • bike • row • jump rope (easy pace). Goal: raise temperature, not fatigue.
2) Movement Prep (3–6 min)
- Hinge day: hip hinge drill + glute bridge + hamstring sweep (light).
- Squat day: goblet squat patterning + ankle/hip openers.
- Upper day: band pull-aparts + scap push-ups + light rows.
3) Ramp Sets (minimum 3)
| Set | Load | Reps | Notes |
|---|---|---|---|
| Warm-up 1 | Light | 8–10 | Full ROM, smooth tempo |
| Warm-up 2 | Moderate | 5–6 | Brace and groove technique |
| Warm-up 3 | Heavier | 2–3 | Should feel “snappy”, not fatiguing |
| Optional | Near work weight | 1 | If needed for confidence/comfort |
Key rule: Warm-ups should prime you, not tire you out. If a warm-up feels hard, you jumped too fast.