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Find a plan by schedule, focus, or equipment
Compare strength, hypertrophy, dumbbell, and bodyweight plans by schedule, exercises, and available equipment.
[Program guide]
Beginner strength plans
Browse beginner-friendly strength programs with clear progression, manageable weekly structure, and real templates you can run inside IronFlow.
[Program guide]
Three-day strength plans
Compare three-day strength plans by schedule, progression, and experience level.
[Program guide]
Four-day hypertrophy plans
Compare 4 day hypertrophy programs built for muscle gain, manageable weekly volume, and a cleaner desktop-plus-mobile training workflow.
[Program guide]
Dumbbell workout programs
Explore dumbbell-friendly workout programs for home or limited-equipment training, with structured templates you can preview and run in IronFlow.
[Program guide]
Bodyweight workout programs
Browse bodyweight workout programs for calisthenics, home training, and minimalist routines with structured weekly plans inside IronFlow.
[Program guide]
Upper lower split workouts that fit four training days
Compare practical 4 day upper lower split workouts for muscle gain. Review the schedule, exercises, and progression before starting a plan in IronFlow.
[Program guide]
Choose the 5/3/1 workout that fits your goal
Choose a 5/3/1 workout program for your goal. Compare 5/3/1 for Beginners, Boring But Big, and Building the Monolith before starting in IronFlow.
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