I had Wing Lam's iron body video from like 10 years ago. Not sure if that's the same one he sells now.
It starts with some general info and some iron body demos.
IIRC it's divided into different sections:
Forearms
Shins
Stomach
Chest
Back
Head
For each section there is a hard qigong exercise you do and then the hitting yourself with the bags part. General info is given and the exercises are demonstrated but a specific training regimen (as far as how much to practice and how many reps to do and how quickly to progress, etc.) is never given. It's basically like "do the qigong, then hit yourself with the bags, then massage with jow." But like I said, you've never told how many reps to do or how long to do it for or anything like that. It's probably vague intentionally so if anyone hurts themselves doing it, WLE can say "oh, well they weren't following our advice cuz we didn't give any advice about that stuff."
As for "special rules," I think it says don't practice for 24 hours before or after sex, and don't train during thunderstorms.
"If you like metal you're my friend" -- Manowar
"I am the cosmic storms, I am the tiny worms" -- Dimmu Borgir
<BombScare> i beat the internet
<BombScare> the end guy is hard.