Built-in training plan
A traditional bodybuilding schedule that trains one muscle group per session. How to use: 1. Train 5 days per week, one muscle group per day 2. Each muscle gets maximum volume and full week to recover 3. 3-4 sets of 8-12 reps for most exercises 4. Focus on mind-muscle connection and pump Schedule: - Monday: Chest - Tuesday: Back - Wednesday: Shoulders - Thursday: Legs - Friday: Arms - Sat/Sun: Rest Progression: - Increase weight when you hit 3-4 sets of 12 with good form - Add 5 lbs and work back up to 12 reps Rest: 60-90 sec between sets. Take your time on heavy compounds. Great for: Beginners wanting simple structure, or anyone wanting high volume per muscle. Review the full schedule, then follow this plan in IronFlow.
[Fit check]
Plan profile: Level Beginner · Focus Hypertrophy · Training days per week: 5. Confirm the schedule and equipment below before starting.
Training level: Beginner · Plan focus: Hypertrophy · Training days per week: 5
This plan may not match your schedule or training needs. Training days per week: 5 · Equipment: Barbell, Dumbbell, Cable, Machine
[Plan at a glance]
A traditional bodybuilding schedule that trains one muscle group per session. How to use: 1. Train 5 days per week, one muscle group per day 2. Each muscle gets maximum volume and full week to recover 3. 3-4 sets of 8-12 reps for most exercises 4. Focus on mind-muscle connection and pump Schedule: - Monday: Chest - Tuesday: Back - Wednesday: Shoulders - Thursday: Legs - Friday: Arms - Sat/Sun: Rest Progression: - Increase weight when you hit 3-4 sets of 12 with good form - Add 5 lbs and work back up to 12 reps Rest: 60-90 sec between sets. Take your time on heavy compounds. Great for: Beginners wanting simple structure, or anyone wanting high volume per muscle.
[Plan shape]
See how many planned work sets each week contains and how the block is paced over time.
Planned work sets from the stored plan
Each block represents one planned week
[Relevant alternatives]
These plans share some of this plan's schedule, goal, experience, or equipment profile.
[More tools]
[Day-by-day schedule]
Every exercise below comes from the built-in plan stored in the app.
Chest
Main compound - 4x8-12.
Chest
Upper chest focus - 3x10-12.
Chest
Stretch focus - 3x12-15.
Chest
Squeeze and pump - 3x12-15.
Chest
Finisher - 2 sets to failure.
Back
Main compound - 4x8-12.
Back
Width builder - 3x10-12.
Back
Thickness builder - 3x10-12.
Back
Single arm - 3x10-12 each.
Back
Rear delts/upper back - 3x15-20.
Shoulders
Main compound - 4x8-10.
Shoulders
3x10-12.
Shoulders
Side delt focus - 4x12-15.
Shoulders
Rear delt focus - 3x12-15.
Shoulders
Traps - 3x12-15.
Legs
Main compound - 4x8-10.
Legs
3x10-12.
Legs
Hamstring focus - 3x10-12.
Legs
Quad isolation - 3x12-15.
Legs
Hamstring isolation - 3x12-15.
Legs
4x15-20.
Arms
Bicep main - 3x8-10.
Arms
Tricep main - 3x8-10.
Arms
3x10-12.
Arms
3x10-12.
Arms
Brachialis focus - 3x10-12.
Arms
Long head focus - 3x10-12.
Arms
Forearms - 2x15-20.
[Progression contract]
When it changes
at the end of the stored block · by your logged decision
What changes
The source describes progression, but this plan leaves the decision to you.
After success or failure
Use the source guidance to decide whether to advance, hold, or repeat.
Deloads
No separate deload or taper is encoded in this plan.
[FAQ]
Training days per week: 5. Check the day-by-day preview before you start.
Planned weeks: 1. The schedule preview is generated from the same plan data used in the app.
The source describes the progression, but this plan does not claim to apply it automatically. Use the progression card and source guidance when deciding what to change.
No. You can select and start the plan in guest mode. Signing in is optional for sync and backup.
[Use this plan]