Import-ready templates for strength, size, bodyweight, and barbell skill work
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Compare full weekly splits before you commit. Every program page now shows days per week, exercise order, and rep schemes from the actual template.
Import-ready templates for strength, size, bodyweight, and barbell skill work
Methodology
How this page was put together
These pages are reviewed against IronFlow's current public program library, released app capabilities, and public training references.
Updated
June 30, 2026
Built from
IronFlow's current program library, import flows, released calculators, and app capabilities as of June 30, 2026.
Use this page for
Scanning the current program library before you open a specific template, collection, or comparison page.
Shortcuts
Start with a narrower program search
These collection pages narrow the library around common constraints so lifters can get to a shorter, more relevant program shortlist faster.
Program guide
Best beginner strength programs
Browse beginner-friendly strength programs with clear progression, manageable weekly structure, and real templates you can run inside IronFlow.
Program guide
Best 3 day strength programs
Find structured 3 day strength programs with proven weekly layouts, sustainable recovery, and program pages you can review before importing.
Program guide
Best 4 day hypertrophy programs
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
These pages help lifters compare two common templates before opening the full program detail pages.
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 on experience level, volume, and progression style before choosing a strength program in IronFlow.
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.
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RPE ↔ % converter
Convert target RPE into working percentages and back again.
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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.
Strength
Linear progressions, 5/3/1 variants, and proven barbell strength templates.
5/3/1 Boring But Big
Jim Wendler's 5/3/1 strength work paired with big 5x10 back-off volume for size.
5/3/1 Building the Monolith
A high-volume 5/3/1 variant built around big compounds and dense supplemental work.
5/3/1 for Beginners
A simple 3-day 5/3/1 entry point that keeps full-body frequency and manageable progression.
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.
Candito 6 Week Strength
A famous free 6-week strength block that transitions from volume to heavy peaking work.
Darkhorse
Brian Alsruhe's free 9-week variation-based strength template with an optional deload and test week.
Greyskull LP
A beginner linear progression using AMRAP top sets to drive strength and autoregulated progress.
GZCL Jacked & Tan 2.0
A free 12-week, 4-day upper/lower GZCL template combining rep-max T1 work with T2 and T3 volume.
GZCLP
A tiered T1/T2/T3 linear progression that keeps heavy barbell work and accessories in the same system.
Ivysaur 4-4-8
A popular 3-day beginner powerbuilding plan alternating 4-rep and 8-rep exposures across the week.
Madcow 5x5
The classic heavy/light/medium barbell progression for post-novice lifters who still want weekly jumps.
nSuns 5/3/1 LP - 5 Day
High-volume 5-day 5/3/1 linear progression for intermediates chasing fast barbell strength.
PHUL
A 4-day powerbuilding split that rotates upper/lower power sessions with hypertrophy work.
Starting Strength Novice LP
The classic novice linear progression alternating A/B workouts with simple barbell lifts.
Texas Method
A proven intermediate setup using one volume day, one recovery day, and one intensity day each week.
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.
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.
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.
Dan John Easy Strength 40 Day Program
Forty submaximal sessions over eight weeks using push, pull, hinge, squat, and carry movement slots.
Deep Water Beginner
A demanding high-volume strength block built around brutal squat, press, and deadlift work.
Fierce 5
A balanced beginner full-body A/B split with fast linear progression and simple exercise selection.
Full Body - 3 Day
A straightforward 3-day barbell program for lifters who want a clean full-body weekly structure.
Greg Nuckols 28 Programs (Bench 2x Intermediate)
A free intermediate bench-focused progression from Greg Nuckols' 28 Programs series.
Greg Nuckols 28 Programs (Deadlift 1x Intermediate)
A four-week intermediate deadlift wave trained once weekly to complement the existing Nuckols bench template.
Greg Nuckols 28 Programs (Squat 2x Intermediate)
A four-week intermediate squat wave with twice-weekly volume and intensity sessions.
Juggernaut Method Base Template
A 16-week, four-wave Juggernaut base using 10s, 8s, 5s, and 3s with accumulation, intensification, realization, and deload weeks.
nSuns 5/3/1 LP - 4 Day
The lower-frequency nSuns setup with the same 5/3/1 logic and slightly less weekly volume.
PH3 Powerlifting Program
Layne Norton's 13-week, five-day powerlifting plan moving from accumulation through strength to intensity and power.
r/Fitness Basic Beginner
A free introductory 3-day barbell routine from the r/Fitness wiki for learning the fundamental lifts.
Sheiko Intermediate Medium Load
The intermediate medium-load Sheiko selection with three weekly powerlifting sessions and percentage-based volume.
StrongLifts 5x5
A free 3-day novice barbell progression with alternating A/B sessions and simple load increases.
Hypertrophy
High-volume splits for muscle gain, powerbuilding, and bodybuilding work.
Arnold Split
The classic 6-day chest/back, shoulders/arms, legs bodybuilding rotation.
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.
RAMPAGE
Geoffrey Verity Schofield's 3-day full-body hypertrophy plan from Resurrecting Your Gains, built around hard sets and smart exercise selection.
Reddit PPL (Metallicadpa)
A classic 6-day push/pull/legs plan for lifters who want more hypertrophy volume and steady compound progress.
Arnold Golden Six
The repeatable three-day full-body classic with six movements and automatic double progression.
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.
Bro Split
A one-muscle-per-day bodybuilding template for lifters who prefer focused accessory sessions.
Dumbbell Only PPL
A home-friendly push/pull/legs template built around dumbbells, benches, and simple progression.
German Volume Training
The classic 10x10 hypertrophy template for lifters who tolerate big sessions and repeated volume.
Joe Delaney Full Body 5 Day
A six-week, five-day full-body bodybuilding routine combining compound anchors with moderate accessory volume.
Joe Delaney Ibiza Shreds
A six-day, ten-week upper/lower bodybuilding rotation with controlled RPE progression.
Lyle McDonald Generic Bulking Routine (Standard)
The standard four-day GBR: eight weeks of upper/lower work followed by a two-week deload.
Mike Israetel 5 Week Hypertrophy Program
A six-day hypertrophy mesocycle that builds volume for four weeks and deloads in week five.
Mountain Dog Push Pull Legs
A six-week Push/Rest/Pull/Rest/Legs/Rest bodybuilding rotation with high-quality hard-set volume.
PHAT
Layne Norton's 5-day power-hypertrophy split for lifters who want heavy work and bodybuilding volume.
Ripped Body Intermediate Bodybuilding
A four-week, five-day intermediate block with 8/7/6 compound waves, accessory double progression, and a deload.
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.
Upper Lower - 4 Day
A simple 4-day upper/lower split for balanced muscle gain and easy weekly planning.
Calisthenics
Bodyweight-first routines for strength, control, and home training consistency.
Hybrid Calisthenics Routine
A minimalist bodyweight strength progression centered on push, pull, legs, and core basics.
Minimalist Routine
A bare-bones calisthenics schedule for lifters who want a small habit-friendly full-body routine.
Move Routine - Phase 1
A movement-first beginner routine that builds coordination, mobility, and easy bodyweight strength.
Reddit Recommended Routine
The r/bodyweightfitness staple for full-body strength, skill practice, and scalable calisthenics work.
Start Bodyweight Basic
An accessible bodyweight starter using push, pull, leg, and core patterns with simple progressions.
Olympic lifting
Beginner-friendly weightlifting practice built around the classic competition lifts.
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.
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.
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.
Olympic Weightlifting Beginner
A 3-day introduction to the snatch, clean and jerk, front squat, and weightlifting practice volume.