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
Shortcuts
These collection pages target common search intent and help lifters land on a tighter set of relevant programs faster.
Program guide
Browse beginner-friendly strength programs with clear progression, manageable weekly structure, and real templates you can run inside IronFlow.
Program guide
Find structured 3 day strength programs with proven weekly layouts, sustainable recovery, and program pages you can review before importing.
Program guide
Compare 4 day hypertrophy programs built for muscle gain, manageable weekly volume, and a cleaner desktop-plus-mobile training workflow.
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These pages help search users choose between two common templates before opening the full program detail pages.
Comparison guide
Compare nSuns and GZCLP on training frequency, progression style, and who each program fits best before choosing a template in IronFlow.
Comparison guide
Compare PHUL and Push Pull Legs for hypertrophy, training frequency, and weekly structure before deciding which split to run in IronFlow.
Comparison guide
Compare 5/3/1 Boring But Big and GZCLP on experience level, volume, and progression style before choosing a strength program in IronFlow.
Linear progressions, 5/3/1 variants, and proven barbell strength templates.
Jim Wendler's 5/3/1 strength work paired with big 5x10 back-off volume for size.
A high-volume 5/3/1 variant built around big compounds and dense supplemental work.
A simple 3-day 5/3/1 entry point that keeps full-body frequency and manageable progression.
Calgary Barbell's free 8-week meet prep with 4 lifting days, high bench frequency, and repeated squat and deadlift practice.
A famous free 6-week strength block that transitions from volume to heavy peaking work.
A beginner linear progression using AMRAP top sets to drive strength and autoregulated progress.
A tiered T1/T2/T3 linear progression that keeps heavy barbell work and accessories in the same system.
A popular 3-day beginner powerbuilding plan alternating 4-rep and 8-rep exposures across the week.
The classic heavy/light/medium barbell progression for post-novice lifters who still want weekly jumps.
High-volume 5-day 5/3/1 linear progression for intermediates chasing fast barbell strength.
A 4-day powerbuilding split that rotates upper/lower power sessions with hypertrophy work.
The classic novice linear progression alternating A/B workouts with simple barbell lifts.
A proven intermediate setup using one volume day, one recovery day, and one intensity day each week.
Bryce Lewis and TSA's 4-day powerlifting peak blending percentage work, RPE, and accessory volume across a 9-week cycle.
A demanding high-volume strength block built around brutal squat, press, and deadlift work.
A balanced beginner full-body A/B split with fast linear progression and simple exercise selection.
A straightforward 3-day barbell program for lifters who want a clean full-body weekly structure.
A free intermediate bench-focused progression from Greg Nuckols' 28 Programs series.
The lower-frequency nSuns setup with the same 5/3/1 logic and slightly less weekly volume.
High-volume splits for muscle gain, powerbuilding, and bodybuilding work.
The classic 6-day chest/back, shoulders/arms, legs bodybuilding rotation.
A free 4-day upper/lower bodybuilding split from Dr. Swole with lower-day arm work and simple double progression.
Geoffrey Verity Schofield's 3-day full-body hypertrophy plan from Resurrecting Your Gains, built around hard sets and smart exercise selection.
A classic 6-day push/pull/legs plan for lifters who want more hypertrophy volume and steady compound progress.
Basement Bodybuilding's free 4-day upper/lower split using simple rep ranges, dynamic double progression, and a full-gym exercise menu.
A one-muscle-per-day bodybuilding template for lifters who prefer focused accessory sessions.
A home-friendly push/pull/legs template built around dumbbells, benches, and simple progression.
The classic 10x10 hypertrophy template for lifters who tolerate big sessions and repeated volume.
Layne Norton's 5-day power-hypertrophy split for lifters who want heavy work and bodybuilding volume.
Natural Hypertrophy's free 5-day upper/lower plus arms split for intermediates who want more bodybuilding frequency without chaotic programming.
A simple 4-day upper/lower split for balanced muscle gain and easy weekly planning.
Bodyweight-first routines for strength, control, and home training consistency.
A minimalist bodyweight strength progression centered on push, pull, legs, and core basics.
A bare-bones calisthenics schedule for lifters who want a small habit-friendly full-body routine.
A movement-first beginner routine that builds coordination, mobility, and easy bodyweight strength.
The r/bodyweightfitness staple for full-body strength, skill practice, and scalable calisthenics work.
An accessible bodyweight starter using push, pull, leg, and core patterns with simple progressions.
Beginner-friendly weightlifting practice built around the classic competition lifts.
A 5-day garage-gym Olympic lifting and strength hybrid with frequent snatch, clean and jerk, squats, and upper-body support work.
Oleksiy Torokhtiy's classic 13-week Olympic weightlifting base cycle with 3 primary lifting days and optional extra sessions in the original sheet.
A 16-week 4-day Olympic weightlifting cycle for intermediates built around structured snatch, clean and jerk, pull, and squat progressions.
A 3-day introduction to the snatch, clean and jerk, front squat, and weightlifting practice volume.