Built-in training plan
Alex Bromley's 18-week strength block builds volume, intensifies with top sets, and finishes with a peak across two nine-week phases. Main lifts use percentages plus AMRAP work; accessories use RPE 8 targets. Review the full schedule, then follow this plan in IronFlow.
[Fit check]
Plan profile: Level Intermediate · Focus Strength · Training days per week: 4. Confirm the schedule and equipment below before starting.
Training level: Intermediate · Plan focus: Strength · Training days per week: 4
This plan may not match your schedule or training needs. Training days per week: 4 · Equipment: Barbell, Dumbbell, Cable, Bodyweight
[Plan at a glance]
Alex Bromley's 18-week strength block builds volume, intensifies with top sets, and finishes with a peak across two nine-week phases. Main lifts use percentages plus AMRAP work; accessories use RPE 8 targets.
[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
[Compare]
Compare similar plans to understand their schedules, progression rules, and tradeoffs before choosing.
[Relevant alternatives]
These plans share some of this plan's schedule, goal, experience, or equipment profile.
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[Day-by-day schedule]
Every exercise below comes from the built-in plan stored in the app.
Quads
Quads
Back
Hamstrings
Quads
Core
Chest
Chest
Triceps
Biceps
Shoulders
Back
Hamstrings
Back
Hamstrings
Quads
Core
Shoulders
Shoulders
Triceps
Biceps
Shoulders
[Progression contract]
When it changes
at the end of the stored block · when the AMRAP threshold is met
What changes
The stored schedule carries the planned week-to-week changes.
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: 4. Check the day-by-day preview before you start.
Planned weeks: 18. 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]