Iron Protocol

Oliveira Engenharia SST

About this app

IRONPROTOCOL — YOUR COMPLETE TRAINING, DIET, AND HYDRATION PROTOCOL

IronProtocol is the app that organizes your training, nutrition, and hydration routine in one place, with a block periodization model (Modified PPL — Push, Pull, Legs) designed for constant progress, week after week.

🏋️ WORKOUTS
- Complete weekly schedule divided by muscle group (Push, Pull, Legs)
- Each exercise with sets, repetitions, time under tension (TUT), rest time, and estimated calories burned
- Demonstration video for each exercise
- Workout library to explore by type: Strength, Cardio, Metcon, HIIT, Combat, Stretching, Wellness, and Yoga
- Filters by body focus (full body, specific groups)

🍽️ DIET AND NUTRITION
- Daily meal plan organized by meals, with caloric values ​​for each food
- Recipe bank categorized by breakfast, lunch, dinner, and vegan options, with the caloric range of each dish
- Ideal for those who want to structure their diet without relying on manual calculations

💧 WATER MONITOR
- Daily tracking of water consumption in cups and liters
- Simple visual to know how much is left to reach your daily goal

📊 PROGRESS AND REPORTS
- Body weight tracking over time
- Weekly snapshots of your progress (workouts completed, calories, weight)
- PDF report generation summarizing your progress
- Complete week-by-week history to compare your progress throughout the protocol

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🆓 FREE VERSION (TRY IT)
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Try it The app provides access to a sample of approximately 25% of the complete content:

- Some training days and exercises are unlocked
- Part of the recipe bank is available to explore
- Water monitor and weight tracking are available for use
- Free navigation through all app screens

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⭐ PRO VERSION (FULL LICENSE)
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Unlock 100% of the protocol content:

- All training days and all exercises from the complete weekly program
- Complete diet plan and entire recipe bank unlocked
- Generation of PDF progress reports
- Access to all future content updates included in the license

Activation of the PRO version is done via a license linked to your device, with no recurring subscription required — one-time payment.

📩 Support: [e-mail]
📷 Instagram: @treinamentosessenciais

What’s new

✅Adicionado
💪Treino de Força
💗Treino de Cardio