Built-in training plan
A modified bodybuilding split that adds biceps and side-delt work to lower-body sessions. How to use: 1. Train 4 days per week, ideally on a Mon/Wed/Fri/Sat schedule. 2. Follow the week-specific RPE and set targets exactly as written. 3. Accessory lifts still use the source program's standard bodybuilding double progression within each week's target ranges. Program shape: - 7 pre-created weeks from the moderate-volume source variation - 4 training days per week - Compound lifts usually sit in 5-8 or 6-10 rep ranges while accessories stay in higher hypertrophy ranges Review the full schedule, then follow this plan in IronFlow.
[Fit check]
Plan profile: Level Intermediate · Focus Hypertrophy · Training days per week: 4. Confirm the schedule and equipment below before starting.
Training level: Intermediate · Plan focus: Hypertrophy · Training days per week: 4
This plan may not match your schedule or training needs. Training days per week: 4 · Equipment: Barbell, Dumbbell, Cable, Machine, Bodyweight
[Plan at a glance]
A modified bodybuilding split that adds biceps and side-delt work to lower-body sessions. How to use: 1. Train 4 days per week, ideally on a Mon/Wed/Fri/Sat schedule. 2. Follow the week-specific RPE and set targets exactly as written. 3. Accessory lifts still use the source program's standard bodybuilding double progression within each week's target ranges. Program shape: - 7 pre-created weeks from the moderate-volume source variation - 4 training days per week - Compound lifts usually sit in 5-8 or 6-10 rep ranges while accessories stay in higher hypertrophy ranges
[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.
Chest
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.
Back
Full Body
Back
Use neutral grip.
Chest
Back
Shoulders
Quads
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.
Back
Quads
Chest
Biceps
Biceps
Shoulders
Calves
Shoulders
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.
Chest
Full Body
Back
Chest
Back
Shoulders
Back
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.
Quads
Quads
Quads
Biceps
Biceps
Biceps
Shoulders
[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 guidance to decide whether to advance, hold, or repeat.
Deloads
A deload or taper is mentioned in the stored plan guidance. Review it before advancing.
[FAQ]
Training days per week: 4. Check the day-by-day preview before you start.
Planned weeks: 7. 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]