Import-ready template
A free 4-day upper/lower bodybuilding split from Dr. Swole with lower-day arm work and simple double progression. Review the full schedule, then run the template inside IronFlow.
Fit check
A Intermediate Hypertrophy plan for 4 training days per week. Confirm the schedule and equipment below before starting.
Lifters at Intermediate level who want a Hypertrophy 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, Dumbbell, Cable, Machine, Bodyweight.
A free 4-day upper/lower bodybuilding split from Dr. Swole with lower-day arm work and simple double progression.
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.
Run with a top set back off method, i.e. work up to a top heavy set, then drop ~10% weight and continue with back off sets.
Use neutral grip.
Run with a top set back off method, i.e. work up to a top heavy set, then drop ~10% weight and continue with back off sets.
Run with a top set back off method, i.e. work up to a top heavy set, then drop ~10% weight and continue with back off sets.
Run with a top set back off method, i.e. work up to a top heavy set, then drop ~10% weight and continue with back off sets.
Progression contract
When it changes
after each completed week · by your logged decision
What changes
The stored schedule carries the planned week-to-week changes.
After success or failure
Use the source program's success criteria to decide whether to advance, hold, or repeat.
Deloads
A deload or taper is mentioned in the stored program guidance; review it before advancing.
The stored template has 4 training days per week. Check the day-by-day preview before you start.
The catalog describes 7 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.