Built-in training plan
A home-friendly routine that requires only dumbbells. How to use: 1. Train 3 days per week (or 6 days running PPL twice) 2. Only requires adjustable dumbbells 3. Great for home gyms or hotel workouts 4. 3-4 sets of 8-12 reps for most exercises Progression: - Increase weight when you hit 3 sets of 12 with good form - Small jumps: 2.5-5 lbs per dumbbell - No small weights? Add reps until you can jump up Supersets: - To save time, superset opposing movements - Example: Chest press + Row Rest: 60-90 sec between sets, 30 sec during supersets Perfect for: Home gyms, beginners, travelers, or as a deload from barbell training. Review the full schedule, then follow this plan in IronFlow.
[Fit check]
Plan profile: Level Beginner · Focus Hypertrophy · Training days per week: 3. Confirm the schedule and equipment below before starting.
Training level: Beginner · Plan focus: Hypertrophy · Training days per week: 3
This plan may not match your schedule or training needs. Training days per week: 3 · Equipment: Dumbbell
[Plan at a glance]
A home-friendly routine that requires only dumbbells. How to use: 1. Train 3 days per week (or 6 days running PPL twice) 2. Only requires adjustable dumbbells 3. Great for home gyms or hotel workouts 4. 3-4 sets of 8-12 reps for most exercises Progression: - Increase weight when you hit 3 sets of 12 with good form - Small jumps: 2.5-5 lbs per dumbbell - No small weights? Add reps until you can jump up Supersets: - To save time, superset opposing movements - Example: Chest press + Row Rest: 60-90 sec between sets, 30 sec during supersets Perfect for: Home gyms, beginners, travelers, or as a deload from barbell training.
[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
Main chest - 4x8-12. Floor press if no bench.
Shoulders
Seated or standing - 3x8-12.
Chest
Upper chest - 3x10-12. Prop bench or use floor.
Shoulders
Side delts - 3x12-15. Light weight, strict form.
Arms
Overhead or kickback - 3x10-15.
Chest
Finisher - 2 sets to near failure.
Back
Main back - 4x8-12 each arm.
Back
Lat stretch - 3x10-12.
Back
Traps - 3x12-15.
Shoulders
Rear delts - 3x12-15.
Arms
Biceps - 3x10-12.
Arms
Brachialis - 3x10-12.
Legs
Main quad - 4x10-12.
Legs
Hamstrings - 3x10-12.
Legs
Walking or stationary - 3x10-12 each leg.
Legs
Use chair or sturdy box - 3x10-12 each leg.
Legs
Single leg or both - 4x15-20.
[Progression contract]
When it changes
at the end of the stored block · by your logged decision
What changes
The source describes progression, but this plan leaves the decision to you.
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: 3. Check the day-by-day preview before you start.
Planned weeks: 1. 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]