A home-friendly push/pull/legs template built around dumbbells, benches, and simple progression. Review the full schedule, then run the template inside IronFlow.
A home-friendly push/pull/legs template built around dumbbells, benches, and simple progression.
Every exercise below comes from the importable template currently stored in the app.
Main chest - 4x8-12. Floor press if no bench.
Seated or standing - 3x8-12.
Upper chest - 3x10-12. Prop bench or use floor.
Side delts - 3x12-15. Light weight, strict form.
Overhead or kickback - 3x10-15.
Finisher - 2 sets to near failure.
Main back - 4x8-12 each arm.
Lat stretch - 3x10-12.
Traps - 3x12-15.
Rear delts - 3x12-15.
Biceps - 3x10-12.
Brachialis - 3x10-12.
Main quad - 4x10-12.
Hamstrings - 3x10-12.
Walking or stationary - 3x10-12 each leg.
Use chair or sturdy box - 3x10-12 each leg.
Single leg or both - 4x15-20.
IronFlow is a structured strength training app that helps you follow programs, log workouts, and analyze progress. Import plans from Google Sheets, train on mobile, and manage everything on desktop when needed.
Yes. IronFlow keeps core training features free, including plan management, workout logging, analytics, and Google Sheets sync. Pro is an optional upgrade for deeper tools.
Yes. All your workout data is stored locally on your device so you can log sets at the gym without an internet connection. Data syncs when you're back online.
Absolutely. You can import a plan from Google Sheets, paste text, scan an image, or use AI to generate one. You can also start from a built-in proven program.
IronFlow works on Android (Google Play), iOS (as a Progressive Web App), and any modern desktop browser.
Your data is stored locally on your device first. If you create an account, it syncs to the cloud with encryption in transit. You can export or delete your data at any time.
IronFlow Pro is an optional in-app upgrade with advanced analytics, curated programs, higher plan and import limits, and upcoming watch support.