Day 1
Session 1 - 2x5
5 exercises
Overhead Press
2 x 5
Shoulders
Pull-Up / Chin-Up
2 x 5
Back
Deadlift
2 x 5
Back
Front Squat
2 x 5
Quads
Farmer Carry
3 x 50-100 ft
Full Body
Built-in training plan
Dan John Easy Strength 40 Day Program
Over eight weeks, sessions cycle through five movement slots (push, pull, hinge, squat, carry). Patterns rotate 2x5, 5-3-2, six singles, and 1x10 with submaximal practice. Review the full schedule, then follow this plan in IronFlow.
- Days / week
- 5
- Weeks
- 8
- Level
- Intermediate
- Focus
- Strength
[Fit check]
Is Dan John Easy Strength 40 Day Program right for you?
Plan profile: Level Intermediate · Focus Strength · Training days per week: 5. Confirm the schedule and equipment below before starting.
Who it is for
Training level: Intermediate · Plan focus: Strength · Training days per week: 5
Choose another plan if
This plan may not match your schedule or training needs. Training days per week: 5 · Equipment: Barbell, Kettlebell, Dumbbell, Bodyweight
[Plan at a glance]
Plan at a glance
Over eight weeks, sessions cycle through five movement slots (push, pull, hinge, squat, carry). Patterns rotate 2x5, 5-3-2, six singles, and 1x10 with submaximal practice.
Max lifts
Overhead PressBarbell RowDeadliftGoblet SquatFarmer Carry
Equipment
BarbellKettlebellDumbbellBodyweight
[What you are committing to]
- Days / week
- Training days each week: 5
- Weeks
- Planned weeks: 8
- Sample week
- Week 1
[Plan shape]
Plan shape
See how many planned work sets each week contains and how the block is paced over time.
Weekly volume
Planned work sets from the stored plan
Plan length
Each block represents one planned week
8
weeks
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
[Relevant alternatives]
Compare the closest fits
These plans share some of this plan's schedule, goal, experience, or equipment profile.
[More tools]
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[Day-by-day schedule]
Day-by-day schedule
Every exercise below comes from the built-in plan stored in the app.
Day 2
Session 2 - 2x5
5 exercises
Overhead Press
2 x 5
Shoulders
Pull-Up / Chin-Up
2 x 5
Back
Deadlift
2 x 5
Back
Front Squat
2 x 5
Quads
Farmer Carry
3 x 50-100 ft
Full Body
Day 3
Session 3 - 5-3-2
5 exercises
Overhead Press
5 / 3 / 2
Shoulders
Pull-Up / Chin-Up
5 / 3 / 2
Back
Deadlift
5 / 3 / 2
Back
Front Squat
5 / 3 / 2
Quads
Farmer Carry
3 x 50-100 ft
Full Body
Day 4
Session 4 - 2x5
5 exercises
Overhead Press
2 x 5
Shoulders
Pull-Up / Chin-Up
2 x 5
Back
Deadlift
2 x 5
Back
Front Squat
2 x 5
Quads
Farmer Carry
3 x 50-100 ft
Full Body
Day 5
Session 5 - 2x5
5 exercises
Overhead Press
2 x 5
Shoulders
Pull-Up / Chin-Up
2 x 5
Back
Deadlift
2 x 5
Back
Front Squat
2 x 5
Quads
Farmer Carry
3 x 50-100 ft
Full Body
[Progression contract]
How it progresses
When it changes
after each logged session · 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]
Questions about Dan John Easy Strength 40 Day Program
Training days per week: 5. 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]