5/3/1 Boring But Big
Jim Wendler's 5/3/1 strength work paired with big 5x10 back-off volume for size.
4 Days / week4 weeksIntermediate
Barbell, Dumbbell
Session order
Built-in plans for strength, size, bodyweight, and barbell skill work
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Compare full weekly splits before you commit. Every plan page shows days per week, exercise order, and rep schemes from the actual plan.
[Shortcuts]
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Compare strength, hypertrophy, dumbbell, and bodyweight plans by schedule, exercises, and available equipment.
[Program guide]
Beginner strength plans
Browse beginner-friendly strength programs with clear progression, manageable weekly structure, and real templates you can run inside IronFlow.
[Program guide]
Three-day strength plans
Compare three-day strength plans by schedule, progression, and experience level.
[Program guide]
Four-day hypertrophy plans
Compare 4 day hypertrophy programs built for muscle gain, manageable weekly volume, and a cleaner desktop-plus-mobile training workflow.
[Compare]
Head-to-head program comparisons
Compare training plans by schedule, volume, progression, and typical training focus.
[Comparison guide]
nSuns vs GZCLP
Compare nSuns and GZCLP on training frequency, progression style, and who each program fits best before choosing a template in IronFlow.
[Comparison guide]
PHUL vs PPL
Compare PHUL and Push Pull Legs for hypertrophy, training frequency, and weekly structure before deciding which split to run in IronFlow.
[Comparison guide]
5/3/1 Boring But Big vs GZCLP
Compare 5/3/1 Boring But Big and GZCLP by progression, training structure, and workload. See which template better matches your current training and recovery.
[Comparison guide]
StrongLifts 5x5 vs Basic Beginner
Compare StrongLifts 5x5 and the r/Fitness Basic Beginner program on schedule, exercise selection, progression, and who each beginner strength plan fits best.
[Comparison guide]
GZCL Jacked & Tan 2.0 vs Darkhorse
Compare GZCL Jacked & Tan 2.0 and Darkhorse on weekly structure, strength work, accessory volume, and the intermediate lifter each program suits.
[Comparison guide]
StrongLifts 5x5 vs GZCLP
Compare StrongLifts 5x5 and GZCLP on progression style, training tiers, weekly structure, and which beginner strength program to choose.
[Comparison guide]
GZCL Jacked & Tan 2.0 vs nSuns
Compare GZCL Jacked & Tan 2.0 and nSuns on training frequency, volume, progression style, and the intermediate strength lifter each template suits.
[Comparison guide]
Bullmastiff vs Juggernaut Method
Compare Bullmastiff and the Juggernaut Method Base template on wave structure, AMRAP work, training frequency, and intermediate strength progression.
[Comparison guide]
Calgary Barbell 16 Week vs TSA Intermediate
Compare Calgary Barbell's original 16-week RPE peak with the TSA 9 Week Intermediate Approach on frequency, length, and meet preparation.
[Comparison guide]
Sheiko Intermediate vs Nuckols Squat 2x
Compare the Sheiko Intermediate Medium Load block with Greg Nuckols' Squat 2x Intermediate program on frequency, exercise breadth, and progression.
[Comparison guide]
Lyle GBR vs PHUL
Compare Lyle McDonald's Generic Bulking Routine with PHUL on four-day structure, progression, exercise emphasis, and hypertrophy training.
[Comparison guide]
Ripped Body Intermediate vs Ibiza Shreds
Compare Ripped Body Intermediate and Joe Delaney's Ibiza Shreds on training days, rep progression, volume, and bodybuilding fit.
[More tools]
Explore the other training tools
Training tool
E1RM calculator
Estimate a practical one-rep max from weight, reps, and RPE.
Training tool
RPE ↔ % converter
Convert target RPE into working percentages and back again.
Training tool
Plate calculator
Work out exact plates per side before you walk to the bar.
Training tool
Warmup planner
Build a simple warmup ladder from your top working set.
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Plans: 66
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[Strength]
Strength
Linear progressions, 5/3/1 variants, and barbell strength plans.
31 plans
5/3/1 Building the Monolith
A high-volume 5/3/1 variant built around big compounds and dense supplemental work.
3 Days / week6 weeksIntermediate
Barbell
Session order
5/3/1 for Beginners
A simple 3-day 5/3/1 entry point that keeps full-body frequency and manageable progression.
3 Days / week4 weeksBeginner
Barbell, Dumbbell
Session order
Calgary Barbell 8 Week
Calgary Barbell's free 8-week meet prep with 4 lifting days, high bench frequency, and repeated squat and deadlift practice.
4 Days / week8 weeksIntermediate
Barbell, Dumbbell, Cable, Bodyweight
Session order
Candito 6 Week Strength
A six-week strength block that transitions from volume to heavier peaking work.
4 Days / week6 weeksIntermediate
Barbell
Session order
Darkhorse
Brian Alsruhe's free 9-week variation-based strength plan with an optional deload and test week.
4 Days / week11 weeksIntermediate
Barbell, Dumbbell, Cable, Kettlebell, Bodyweight
Session order
Greyskull LP
A beginner linear progression using AMRAP top sets to drive strength and autoregulated progress.
3 Days / week2 weeksBeginner
Barbell, Dumbbell
Session order
GZCL Jacked & Tan 2.0
A free 12-week, 4-day upper/lower GZCL plan combining rep-max T1 work with T2 and T3 volume.
4 Days / week12 weeksIntermediate
Barbell, Dumbbell, Cable, Machine, Bodyweight
Session order
GZCLP
A tiered T1/T2/T3 linear progression that keeps heavy barbell work and accessories in the same system.
4 Days / week1 weekBeginner
Barbell, Dumbbell, Cable
Session order
Ivysaur 4-4-8
A three-day beginner powerbuilding plan alternating four- and eight-rep work across the week.
3 Days / week2 weeksBeginner
Barbell, Bodyweight
Session order
Madcow 5x5
The classic heavy/light/medium barbell progression for post-novice lifters who still want weekly jumps.
3 Days / week1 weekIntermediate
Barbell, Bodyweight
Session order
nSuns 5/3/1 LP - 5 Day
A high-volume, five-day 5/3/1 linear progression plan for intermediate lifters.
5 Days / week12 weeksIntermediate
Barbell, Dumbbell, Cable
Session order
PHUL
A 4-day powerbuilding split that rotates upper/lower power sessions with hypertrophy work.
4 Days / week12 weeksIntermediate
Barbell, Dumbbell, Cable, Machine
Session order
Starting Strength Novice LP
The classic novice linear progression alternating A/B workouts with simple barbell lifts.
3 Days / week4 weeksBeginner
Barbell
Session order
Texas Method
An intermediate setup with one volume day, one recovery day, and one intensity day each week.
3 Days / week2 weeksIntermediate
Barbell, Bodyweight
Session order
TSA 9 Week Intermediate Approach
Bryce Lewis and TSA's 4-day powerlifting peak blending percentage work, RPE, and accessory volume across a 9-week cycle.
4 Days / week9 weeksIntermediate
Barbell, Dumbbell, Machine, Cable, Resistance Band, Bodyweight
Session order
Bullmastiff 18 Week Strength Program
Alex Bromley's 18-week strength block with two 9-week waves, percentage work, RPE accessories, and a final peak.
4 Days / week18 weeksIntermediate
Barbell, Dumbbell, Cable, Bodyweight
Session order
Calgary Barbell 16 Week (Original RPE)
The original 16-week Calgary Barbell peak with four days, frequent squat/bench/deadlift practice, and preserved RPE targets.
4 Days / week16 weeksIntermediate
Barbell, Dumbbell, Cable, Bodyweight
Session order
Dan John Easy Strength 40 Day Program
Forty submaximal sessions over eight weeks using push, pull, hinge, squat, and carry movement slots.
5 Days / week8 weeksIntermediate
Barbell, Kettlebell, Dumbbell, Bodyweight
Session order
Deep Water Beginner
A demanding, high-volume strength block built around squat, press, and deadlift work.
4 Days / week6 weeksIntermediate
Barbell
Session order
Fierce 5
A balanced beginner full-body A/B split with fast linear progression and simple exercise selection.
3 Days / week2 weeksBeginner
Barbell, Dumbbell, Cable
Session order
Full Body - 3 Day
A straightforward 3-day barbell plan for lifters who want a clean full-body weekly structure.
3 Days / week2 weeksBeginner
Barbell, Dumbbell
Session order
Greg Nuckols 28 Programs (Bench 2x Intermediate)
A free intermediate bench-focused progression from Greg Nuckols' 28 Programs series.
2 Days / week4 weeksIntermediate
Barbell
Session order
Greg Nuckols 28 Programs (Deadlift 1x Intermediate)
A four-week intermediate deadlift wave trained once weekly to complement the existing Nuckols bench plan.
1 Days / week4 weeksIntermediate
Barbell
Session order
Greg Nuckols 28 Programs (Squat 2x Intermediate)
A four-week intermediate squat wave with twice-weekly volume and intensity sessions.
2 Days / week4 weeksIntermediate
Barbell
Session order
Juggernaut Method Base Template
A 16-week, four-wave Juggernaut base using 10s, 8s, 5s, and 3s with accumulation, intensification, realization, and deload weeks.
4 Days / week16 weeksIntermediate
Barbell
Session order
nSuns 5/3/1 LP - 4 Day
The lower-frequency nSuns setup with the same 5/3/1 logic and slightly less weekly volume.
4 Days / week12 weeksIntermediate
Barbell, Dumbbell, Cable
Session order
PH3 Powerlifting Program
Layne Norton's 13-week, five-day powerlifting plan moving from accumulation through strength to intensity and power.
5 Days / week13 weeksIntermediate
Barbell
Session order
r/Fitness Basic Beginner
A free introductory 3-day barbell routine from the r/Fitness wiki for learning the fundamental lifts.
3 Days / week2 weeksBeginner
Barbell, Bodyweight
Session order
Sheiko Intermediate Medium Load
The intermediate medium-load Sheiko selection with three weekly powerlifting sessions and percentage-based volume.
3 Days / week4 weeksIntermediate
Barbell
Session order
StrongLifts 5x5
A free 3-day novice barbell progression with alternating A/B sessions and simple load increases.
3 Days / week2 weeksBeginner
Barbell
Session order
[Hypertrophy]
Hypertrophy
High-volume splits for muscle gain, powerbuilding, and bodybuilding work.
18 plans
Arnold Split
The classic 6-day chest/back, shoulders/arms, legs bodybuilding rotation.
6 Days / week1 weekAdvanced
Barbell, Dumbbell, Cable, Machine
Session order
Dr. Swole 4 Day Upper Lower
A free 4-day upper/lower bodybuilding split from Dr. Swole with lower-day arm work and simple double progression.
4 Days / week7 weeksIntermediate
Barbell, Dumbbell, Cable, Machine, Bodyweight
Session order
RAMPAGE
Geoffrey Verity Schofield's 3-day full-body hypertrophy plan from Resurrecting Your Gains, built around hard sets and smart exercise selection.
3 Days / week10 weeksIntermediate
Barbell, Dumbbell, Cable, Machine, Bodyweight
Session order
Reddit PPL (Metallicadpa)
A classic 6-day push/pull/legs plan for lifters who want more hypertrophy volume and steady compound progress.
6 Days / week12 weeksBeginner
Barbell, Dumbbell, Cable, Machine
Session order
Arnold Golden Six
The repeatable three-day full-body classic with six movements and automatic double progression.
3 Days / week12 weeksBeginner
Barbell, Dumbbell
Session order
Basement Bodybuilding Upper Lower
Basement Bodybuilding's free 4-day upper/lower split using simple rep ranges, dynamic double progression, and a full-gym exercise menu.
4 Days / week8 weeksBeginner
Barbell, Dumbbell, Machine, Bodyweight
Session order
Bro Split
A one-muscle-per-day bodybuilding plan for lifters who prefer focused accessory sessions.
5 Days / week1 weekBeginner
Barbell, Dumbbell, Cable, Machine
Session order
Dumbbell Only PPL
A home-friendly push/pull/legs plan built around dumbbells, benches, and simple progression.
3 Days / week1 weekBeginner
Dumbbell
Session order
German Volume Training
The classic 10x10 hypertrophy plan for lifters who tolerate big sessions and repeated volume.
3 Days / week6 weeksIntermediate
Barbell, Dumbbell, Cable
Session order
Joe Delaney Full Body 5 Day
A six-week, five-day full-body bodybuilding routine combining compound anchors with moderate accessory volume.
5 Days / week6 weeksIntermediate
Barbell, Dumbbell, Cable, Machine, Bodyweight
Session order
Joe Delaney Ibiza Shreds
A six-day, ten-week upper/lower bodybuilding rotation with controlled RPE progression.
6 Days / week10 weeksIntermediate
Barbell, Dumbbell, Cable, Machine, Bodyweight
Session order
Lyle McDonald Generic Bulking Routine (Standard)
The standard four-day GBR: eight weeks of upper/lower work followed by a two-week deload.
4 Days / week10 weeksIntermediate
Barbell, Dumbbell, Cable, Machine
Session order
Mike Israetel 5 Week Hypertrophy Program
A six-day hypertrophy mesocycle that builds volume for four weeks and deloads in week five.
6 Days / week5 weeksIntermediate
Barbell, Dumbbell, Cable, Machine
Session order
Mountain Dog Push Pull Legs
A six-week Push/Rest/Pull/Rest/Legs/Rest bodybuilding rotation with high-quality hard-set volume.
3 Days / week6 weeksIntermediate
Barbell, Dumbbell, Cable, Machine
Session order
PHAT
Layne Norton's 5-day power-hypertrophy split for lifters who want heavy work and bodybuilding volume.
5 Days / week1 weekIntermediate
Barbell, Dumbbell, Cable, Machine
Session order
Ripped Body Intermediate Bodybuilding
A four-week, five-day intermediate block with 8/7/6 compound waves, accessory double progression, and a deload.
5 Days / week4 weeksIntermediate
Barbell, Dumbbell, Cable, Machine
Session order
Ultimate Hypertrophy Programs: Intermediate
Natural Hypertrophy's free 5-day upper/lower plus arms split for intermediates who want more bodybuilding frequency without chaotic programming.
5 Days / week12 weeksIntermediate
Barbell, Dumbbell, Cable, Machine, Bodyweight
Session order
Upper Lower - 4 Day
A simple 4-day upper/lower split for balanced muscle gain and easy weekly planning.
4 Days / week1 weekBeginner
Barbell, Dumbbell, Cable
Session order
[Hybrid]
Hybrid
Plans that combine structured lifting with programmed running or cycling work.
8 plans
Fighter + Green (6-Week Hybrid Adaptation)
An unofficial, independently encoded six-week hybrid example with two full-cluster strength sessions and three progressive endurance runs each week. Green is an endurance emphasis, not one fixed running schedule. The public worksheet includes editable dropdowns and inputs; the cluster, rep choice, run durations, and weekly layout here are IronFlow choices. This is not the separate Green Protocol book’s named phase progression and is not affiliated with Tactical Barbell. Strength loading references K. Black's Tactical Barbell templates via Lift Vault's public community spreadsheet.
5 Days / week6 weeksIntermediate
Barbell
Session order
Operator + Black (6-Week Hybrid Adaptation)
An unofficial, independently encoded six-week hybrid example with three strength sessions, two high-intensity conditioning sessions, and one easy endurance run each week. The public spreadsheet provides editable dropdowns and 1RM inputs; this import chooses one IronFlow rep scheme. It assumes a 90% training max converted to the app’s true-1RM targets. The exercise substitution and conditioning workouts are also IronFlow choices. Not affiliated with Tactical Barbell. Strength loading references K. Black's Tactical Barbell templates via Lift Vault's public community spreadsheet.
6 Days / week6 weeksIntermediate
Barbell
Session order
SELF 10K + Strength (8-Week Adaptation)
A researched 8-week adaptation of SELF's 10K plan, rebuilt for IronFlow with structured cardio sessions, cross-training, and runner-support strength work.
5 Days / week8 weeksBeginner
Dumbbell, Bodyweight
Session order
SELF 5K + Strength (8-Week Adaptation)
A researched 8-week adaptation of SELF's 5K plan, translated into structured running workouts with simple strength, cross-training, and recovery support.
5 Days / week8 weeksBeginner
Dumbbell, Bodyweight
Session order
SELF Half Marathon + Strength (8-Week Adaptation)
A researched 8-week adaptation of SELF's half-marathon plan, translated into structured cardio workouts plus simple strength and cross-training support.
5 Days / week8 weeksBeginner
Dumbbell, Bodyweight
Session order
SELF Learn to Love Running + Strength (12-Week Adaptation)
A researched 12-week adaptation of SELF's Learn to Love Running plan, preserving the beginner walk-to-run progression, runner-specific strength work, and optional active recovery.
5 Days / week12 weeksBeginner
Dumbbell, Bodyweight
Session order
SELFto5K + Strength (Weeks 1-4 Adaptation)
A researched 4-week adaptation of SELF's beginner SELFto5K challenge, preserving the walk-jog progression, weekly strength work, and low-impact cross-training.
5 Days / week4 weeksBeginner
Dumbbell, Bodyweight
Session order
Ben Pollack 7 Week Powerbuilding
A seven-week, three-day powerbuilding block alternating push, pull, and legs emphasis with full-body strength practice.
3 Days / week7 weeksIntermediate
Barbell, Dumbbell, Cable, Machine
Session order
[Calisthenics]
Calisthenics
Bodyweight-first routines for strength, control, and home training consistency.
5 plans
Hybrid Calisthenics Routine
A minimalist bodyweight strength progression centered on push, pull, legs, and core basics.
3 Days / week1 weekBeginner
Bodyweight
Session order
Minimalist Routine
A bare-bones calisthenics schedule for lifters who want a small habit-friendly full-body routine.
3 Days / week1 weekBeginner
Bodyweight
Session order
Move Routine - Phase 1
A movement-first beginner routine that builds coordination, mobility, and easy bodyweight strength.
3 Days / week1 weekBeginner
Bodyweight
Session order
Reddit Recommended Routine
The r/bodyweightfitness staple for full-body strength, skill practice, and scalable calisthenics work.
3 Days / week1 weekBeginner
Bodyweight, Resistance Band
Session order
Start Bodyweight Basic
An accessible bodyweight starter using push, pull, leg, and core patterns with simple progressions.
3 Days / week1 weekBeginner
Bodyweight
Session order
[Olympic lifting]
Olympic lifting
Beginner-friendly weightlifting practice built around the classic competition lifts.
4 plans
Olympic Weightlifting / Strength
A 5-day garage-gym Olympic lifting and strength hybrid with frequent snatch, clean and jerk, squats, and upper-body support work.
5 Days / week12 weeksIntermediate
Barbell, Dumbbell, Bodyweight
Session order
Torokhtiy 13 Week Olympic Weightlifting
Oleksiy Torokhtiy's classic 13-week Olympic weightlifting base cycle with 3 primary lifting days and optional extra sessions in the original sheet.
3 Days / week13 weeksIntermediate
Barbell, Bodyweight
Session order
Weightlifting 101 - Phase 1
A 16-week 4-day Olympic weightlifting cycle for intermediates built around structured snatch, clean and jerk, pull, and squat progressions.
4 Days / week16 weeksIntermediate
Barbell, Dumbbell, Resistance Band, Bodyweight
Session order
Olympic Weightlifting Beginner
A 3-day introduction to the snatch, clean and jerk, front squat, and weightlifting practice volume.
3 Days / week1 weekBeginner
Barbell
Session order