The Project is designed to adapt to a wide range of experience levels, with flexible exercise swaps and adjustable workouts to match your confidence, equipment, and training background. Once inside, you’ll have full flexibility to adjust exercises, swap equipment, and progress at the pace that fits your needs. However, we recommend being comfortable with basic foundational movements before joining The Project. If you’re completely new to lifting, or want to build more confidence with fundamental movement patterns and exercise technique first, we recommend starting with one of our separate Foundations programs before transitioning into The Project.

We highly encourage joining a fully-equipped gym for access to a greater range of exercises and weights. That said, every workout includes multiple exercise options so you can adapt to the equipment available at your gym or train at home if needed. If you are working out at home, we recommend the following equipment, at a minimum: Long-loop bands: https://amzn.to/4szgpwU Hip/glute bands: https://amzn.to/49zvg1P Dumbbells in a variety of weights: https://amzn.to/46MZ8pz Barbell and plates, or adjustable bar: https://amzn.to/4jCnQ2j Barbell pad: https://amzn.to/3rNuBYx Adjustable bench: https://amzn.to/49zhEDz Home and gym alternatives are built directly into the program, so you’re never locked into just one option.

When you join The Project, you’ll choose between a 3-day or 4-day training split based on what fits your schedule best. If your availability changes, you can request to move up or down between splits at any time! If you want to train 5 days per week, you can add in workouts from our Focus Workout collection. These sessions complement the main program and allow you to give extra attention to specific areas like chest, arms, glutes, and more. This structure allows you to stay consistent without being locked into a rigid schedule.

Each workout includes three sections: Warmup & Activation (5-10 minutes) Full Workout (about 70-90 minutes) Quick Workout (about 35-45 minutes) When you begin each session, you will complete your Warmup & Activation section, then choose between either the Full or Quick workout based on your schedule. The Quick Workout focuses on the most important exercises from that session, with adjusted volume so you can still train effectively when time is limited. Every workout includes both options, giving you flexibility to adjust from day to day without falling off the plan.

Every exercise includes detailed demo videos and clear form cues built directly into your workouts. You’ll also have access to our in-app community, where you can ask questions and get guidance from both our coaches and other members! Additionally, if you’re enrolled in The Project: Elite, you’ll receive direct messaging support and can submit form videos for review. This allows us to help you make adjustments, train safely, and get the most out of each movement.

Yes, The Project includes full access to our library of goal-oriented cardio programs, designed to support goals ranging from fat loss and general health to endurance and performance. You can start, stop, or switch between cardio programs at any time, allowing your cardio plan to evolve as your goals change.

The core Project program is training-only and does not include macro goals, meal plans, or nutrition coaching. If you enroll in The Project: Elite, you’ll receive personalized protein and calorie goals, with re-assessments at each check-in, along with seamless syncing with MyFitnessPal or Cronometer. This allows you to pair optimal nutrition targets with smart workouts to boost your results towards your specific goals. Note: if you’re looking for in-depth nutrition coaching, including meal plans and deeper nutrition guidance, we recommend applying for Lifestyle Coaching instead.

The core Project program is training-only, with group support provided through our in-app community, including monthly deep dives into each month’s plan and exercises. If you want an additional layer of personal accountability and guidance, The Project: Elite includes progress check-ins every 4 weeks, with actionable feedback to keep you focused and progressing. Elite check-ins cover: Protein and calorie target re-assessment Guidance on goal-specific cardio Habit coaching aligned with your lifestyle Supplement guidance and recommendations Answers to any questions about your training or progress Note: for a fully tailored coaching partnership with bi-weekly check-ins and closer accountability, we recommend applying for Lifestyle Coaching.

No Facebook needed! Our community groups are fully integrated within the app. You can share wins and struggles, celebrate progress, and access educational content, all without ever leaving the platform. Joining Iron Society means you not only receive support from your coach, but from our entire Iron Society family.

The Project is designed to work for a wide range of individuals with varying goals and experience levels. However, there are a few situations where you may need either VIP Coaching for a fully personalized plan, or require additional medical clearance: Highly specialized training or advanced goals: If you have distinct needs regarding training or nutrition, or are pursuing advanced goals like competitive bodybuilding, Lifestyle Coaching or Competition Coaching is the better fit. Injuries or rehab: We do not provide physical therapy or injury rehab. If you have clearance from your doctor to exercise, but still have limitations, Lifestyle Coaching allows us to safely tailor your plan to your needs. Pregnancy: If you are pregnant, we recommend clearance from your physician regarding lifting and nutrition, and strongly suggest Lifestyle Coaching so your plan can be adapted to your needs throughout your pregnancy. Post-partum: If you are within six months post-partum, doctor’s clearance is advised before starting The Project. Eating disorders or body dysmorphia: We recommend working with a specialized professional first. Once you are cleared to train safely, we welcome you to join The Project: Training Only in conjunction with your care team’s recommendations.

Your subscription to The Project or The Project: Elite automatically renews every 4 weeks, with full access to your program for as long as you remain active. There is no commitment period, and you can cancel anytime before your next payment. All subscription payments are non-refundable.