The 6-day Arnold Split is the gold standard for volume. IronFlow makes logging every set fast so you can focus on the pump.
The classic 6-day chest/back, shoulders/arms, legs bodybuilding rotation.
Every exercise below comes from the importable template currently stored in the app.
3-4x10. Can superset with chin-ups.
3-4x10. Superset with bench press.
3-4x10. Can superset with bent-over rows.
3-4x10. Superset with incline press.
3-4x10. Works both chest and lats.
3-4x10. Full range of motion.
5x25. Core finisher.
3-4x10. Power movement to start.
3-4x10. Strict form, no swinging.
3-4x10. Wide grip preferred for shoulder health.
3-4x10. Standing or seated.
3-4x10. Superset with close grip bench.
3-4x10. Superset with curls.
3-4x10. Alternating arms.
3-4x10. Overhead with barbell or dumbbell.
3-4x10. Palms up.
5x25. Lower abs focus.
3-4x10. Full depth.
3-4x10 each leg. Walking or stationary.
3-4x10. Lying or seated.
3-4x10. Feel the hamstring stretch.
3-4x10. Lower back and hamstrings.
3-4x10. Full range of motion.
5x25. Core finisher.
3-4x10. Can superset with chin-ups.
3-4x10. Superset with bench press.
3-4x10. Can superset with bent-over rows.
3-4x10. Superset with incline press.
3-4x10. Works both chest and lats.
3-4x10. Full range of motion.
5x25. Core finisher.
3-4x10. Power movement to start.
3-4x10. Strict form, no swinging.
3-4x10. Wide grip preferred for shoulder health.
3-4x10. Standing or seated.
3-4x10. Superset with close grip bench.
3-4x10. Superset with curls.
3-4x10. Alternating arms.
3-4x10. Overhead with barbell or dumbbell.
3-4x10. Palms up.
5x25. Lower abs focus.
3-4x10. Full depth.
3-4x10 each leg. Walking or stationary.
3-4x10. Lying or seated.
3-4x10. Feel the hamstring stretch.
3-4x10. Lower back and hamstrings.
3-4x10. Full range of motion.
5x25. Core finisher.
IronFlow is a structured strength training app that helps you follow programs, log workouts, and analyze progress. Import plans from Google Sheets, train on mobile, and manage everything on desktop when needed.
Yes. IronFlow keeps core training features free, including plan management, workout logging, analytics, and Google Sheets sync. Pro is an optional upgrade for deeper tools.
Yes. All your workout data is stored locally on your device so you can log sets at the gym without an internet connection. Data syncs when you're back online.
Absolutely. You can import a plan from Google Sheets, paste text, scan an image, or use AI to generate one. You can also start from a built-in proven program.
IronFlow works on Android (Google Play), iOS (as a Progressive Web App), and any modern desktop browser.
Your data is stored locally on your device first. If you create an account, it syncs to the cloud with encryption in transit. You can export or delete your data at any time.
IronFlow Pro is an optional in-app upgrade with advanced analytics, curated programs, higher plan and import limits, and upcoming watch support.