Built-in training plan
A free, meet-focused four-day powerlifting plan built around frequent squat, bench, and deadlift practice. How to use: 1. Complete the four sessions in listed order. This import shows session order, not fixed weekdays; place recovery days where they fit your week. 2. Use the prescribed percentages and RPE targets for the main lifts. 3. This import now encodes the full 8-week source spreadsheet rather than only the opening week. Program shape: - 4 lifting days per week - High bench frequency with multiple pause and variation exposures - Weeks 1-5 build strength and workload - Weeks 6-8 peak strength and meet readiness 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]
A free, meet-focused four-day powerlifting plan built around frequent squat, bench, and deadlift practice. How to use: 1. Complete the four sessions in listed order. This import shows session order, not fixed weekdays; place recovery days where they fit your week. 2. Use the prescribed percentages and RPE targets for the main lifts. 3. This import now encodes the full 8-week source spreadsheet rather than only the opening week. Program shape: - 4 lifting days per week - High bench frequency with multiple pause and variation exposures - Weeks 1-5 build strength and workload - Weeks 6-8 peak strength and meet readiness
[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.
Quads
All main strength pieces 3 min rest
Chest
Back
Core
30 sec each side, 1 min rest
Back
Chest
Quads
All main strength pieces 3 min rest
Back
Quads
Chest
Chest
Back
Full Body
Back
pause barely off floor
Chest
Chest
close grip
Back
[Progression contract]
When it changes
at the end of the stored block · by your logged decision
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: 8. 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]