Import-ready template
A demanding high-volume strength block built around brutal squat, press, and deadlift work. Review the full schedule, then run the template inside IronFlow.
Fit check
A Intermediate Strength plan for 4 training days per week. Confirm the schedule and equipment below before starting.
Lifters at Intermediate level who want a Strength plan and can train 4 days per week.
Your schedule or training needs do not match 4 days per week and the listed equipment: Barbell.
A demanding high-volume strength block built around brutal squat, press, and deadlift work.
Program shape
See how many planned work sets each week contains and how the block is paced over time.
Planned work sets from the stored template
Each block represents one programmed week
Relevant alternatives
These plans share some of this program's schedule, goal, experience, or equipment profile.
More tools
Every exercise below comes from the importable template currently stored in the app.
Light technique work - 3x10. Warmup for deadlifts.
MAIN LIFT - 10x10 @ 70% of 10RM. Max 4 min rest. This is the test.
Explosive power - 5x10. Step down, don't jump down.
Superset: 60 sec plank then immediately 20 sit-ups. 3 rounds, no rest.
MAIN LIFT - 10x10 @ 70% of 10RM. Max 4 min rest.
5x10. Strict form.
Superset: 60 sec plank then immediately 20 sit-ups. 3 rounds, no rest.
3 sets to failure. Warmup for cleans.
Technique work - 3x10. Focus on positions.
MAIN LIFT - 10x10 @ 70% of 10RM. Max 4 min rest. Focus on speed.
Superset: 60 sec plank then immediately 20 sit-ups. 3 rounds, no rest.
3x10. Moderate weight, quality reps.
3x10. Tricep focus.
3x10. Upper chest emphasis.
3 sets to failure.
Superset: 60 sec plank then immediately 20 sit-ups. 3 rounds, no rest.
Progression contract
When it changes
at the end of the stored block · when all required sets are completed
What changes
The stored schedule carries the planned week-to-week changes.
After success or failure
Repeat the current week or load when the required work is missed.
Deloads
No separate deload or taper is encoded in this template.
The stored template has 4 training days per week. Check the day-by-day preview before you start.
The catalog describes 6 programmed weeks. The schedule preview is generated from the same plan data used in the app.
The source describes the progression, but this template 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 template in guest mode; signing in is optional for sync and backup.