Built-in training plan
Jon Andersen's six-week, high-volume strength challenge, adapted from his free e-book. How to use: 1. Calculate your 10RM for main lifts, then use 70% of that 2. Goal: Complete 10x10 (100 total reps) in as few sets as possible 3. Weeks 1-2: Max 4 min rest between sets 4. Weeks 3-4: Max 3 min rest between sets 5. Weeks 5-6: Max 2 min rest between sets Progression: - Reduce rest times each 2-week block - Only increase weight when you complete all 100 reps at current rest time - This is about volume capacity, not 1RM increases Schedule: - Mon: Deadlift focus - Tue: Push Press focus - Thu: Power Clean focus - Fri: Bench/Upper focus - Wed/Sat/Sun: Active recovery (20 min stairs/swim) or rest Warning: This program is brutal. Eat and sleep well. Mental toughness required. 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
[Plan at a glance]
Jon Andersen's six-week, high-volume strength challenge, adapted from his free e-book. How to use: 1. Calculate your 10RM for main lifts, then use 70% of that 2. Goal: Complete 10x10 (100 total reps) in as few sets as possible 3. Weeks 1-2: Max 4 min rest between sets 4. Weeks 3-4: Max 3 min rest between sets 5. Weeks 5-6: Max 2 min rest between sets Progression: - Reduce rest times each 2-week block - Only increase weight when you complete all 100 reps at current rest time - This is about volume capacity, not 1RM increases Schedule: - Mon: Deadlift focus - Tue: Push Press focus - Thu: Power Clean focus - Fri: Bench/Upper focus - Wed/Sat/Sun: Active recovery (20 min stairs/swim) or rest Warning: This program is brutal. Eat and sleep well. Mental toughness required.
[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.
Legs
Light technique work - 3x10. Warmup for deadlifts.
Back
MAIN LIFT - 10x10 @ 70% of 10RM. Max 4 min rest. This is the test.
Legs
Explosive power - 5x10. Step down, don't jump down.
Core
Superset: 60 sec plank then immediately 20 sit-ups. 3 rounds, no rest.
Shoulders
MAIN LIFT - 10x10 @ 70% of 10RM. Max 4 min rest.
Biceps
5x10. Strict form.
Core
Superset: 60 sec plank then immediately 20 sit-ups. 3 rounds, no rest.
Back
3 sets to failure. Warmup for cleans.
Back
Technique work - 3x10. Focus on positions.
Full Body
MAIN LIFT - 10x10 @ 70% of 10RM. Max 4 min rest. Focus on speed.
Core
Superset: 60 sec plank then immediately 20 sit-ups. 3 rounds, no rest.
Chest
3x10. Moderate weight, quality reps.
Triceps
3x10. Tricep focus.
Chest
3x10. Upper chest emphasis.
Chest
3 sets to failure.
Core
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 plan.
[FAQ]
Training days per week: 4. Check the day-by-day preview before you start.
Planned weeks: 6. 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]