Program collection
A strong middle ground for lifters who want enough training volume for growth without living in the gym every day.
Four day hypertrophy routines hit a useful balance between volume, recovery, and scheduling realism.
People searching this query usually already know the goal and want help choosing the right split or template.
These programs benefit from desktop plan review and fast mobile logging once the split is in motion.
Collection
Browse the actual templates, review the weekly split, and jump into the program page that fits your setup.
A free 4-day upper/lower bodybuilding split from Dr. Swole with lower-day arm work and simple double progression.
A simple 4-day upper/lower split for balanced muscle gain and easy weekly planning.
Basement Bodybuilding's free 4-day upper/lower split using simple rep ranges, dynamic double progression, and a full-gym exercise menu.
The classic 10x10 hypertrophy template for lifters who tolerate big sessions and repeated volume.
More guides
Program guide
Browse beginner-friendly strength programs with clear progression, manageable weekly structure, and real templates you can run inside IronFlow.
Program guide
Find structured 3 day strength programs with proven weekly layouts, sustainable recovery, and program pages you can review before importing.
Program guide
Explore dumbbell-friendly workout programs for home or limited-equipment training, with structured templates you can preview and run in IronFlow.