Import-ready template
A home-friendly push/pull/legs template built around dumbbells, benches, and simple progression. Review the full schedule, then run the template inside IronFlow.
Fit check
A Beginner Hypertrophy plan for 3 training days per week. Confirm the schedule and equipment below before starting.
Lifters at Beginner level who want a Hypertrophy plan and can train 3 days per week.
Your schedule or training needs do not match 3 days per week and the listed equipment: Dumbbell.
A home-friendly push/pull/legs template built around dumbbells, benches, and simple 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.
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.
Progression contract
When it changes
at the end of the stored block · by your logged decision
What changes
The source describes progression, but this template leaves the decision to you.
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 3 training days per week. Check the day-by-day preview before you start.
The catalog describes 1 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.