[Collection]
For limited-equipment setups
Compare plans that use dumbbells or mixed equipment.
Program collection
Dumbbell workout programs
A filtered set of programs for lifters training with dumbbells or mixed equipment who still want a structured progression path.
[Equipment]
Dumbbells
[Collection]
Train without a full gym
Find templates built around the equipment you have available.
[Collection]
Keep your training organized
Review your schedule and log completed sessions in IronFlow.
[Collection]
Dumbbell-friendly programs in the IronFlow library
These templates include dumbbell-compatible setups and link directly into the underlying program details.
42 programs
HypertrophyBeginner
Dumbbell Only PPL
A home-friendly push/pull/legs plan built around dumbbells, benches, and simple progression.
3 Days / week1 week
Session order
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StrengthBeginner
Full Body - 3 Day
A straightforward 3-day barbell plan for lifters who want a clean full-body weekly structure.
3 Days / week2 weeks
Session order
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HypertrophyBeginner
Upper Lower - 4 Day
A simple 4-day upper/lower split for balanced muscle gain and easy weekly planning.
4 Days / week1 week
Session order
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StrengthIntermediate
5/3/1 Boring But Big
Jim Wendler's 5/3/1 strength work paired with big 5x10 back-off volume for size.
4 Days / week4 weeks
Session order
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StrengthBeginner
5/3/1 for Beginners
A simple 3-day 5/3/1 entry point that keeps full-body frequency and manageable progression.
3 Days / week4 weeks
Session order
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HypertrophyBeginner
Arnold Golden Six
The repeatable three-day full-body classic with six movements and automatic double progression.
3 Days / week12 weeks
Session order
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HypertrophyAdvanced
Arnold Split
The classic 6-day chest/back, shoulders/arms, legs bodybuilding rotation.
6 Days / week1 week
Session order
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HypertrophyBeginnerSupports progression engine
Basement Bodybuilding Upper Lower
Basement Bodybuilding's free 4-day upper/lower split using simple rep ranges, dynamic double progression, and a full-gym exercise menu.
4 Days / week8 weeks
Session order
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HybridIntermediate
Ben Pollack 7 Week Powerbuilding
A seven-week, three-day powerbuilding block alternating push, pull, and legs emphasis with full-body strength practice.
3 Days / week7 weeks
Session order
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HypertrophyBeginner
Bro Split
A one-muscle-per-day bodybuilding plan for lifters who prefer focused accessory sessions.
5 Days / week1 week
Session order
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StrengthIntermediate
Bullmastiff 18 Week Strength Program
Alex Bromley's 18-week strength block with two 9-week waves, percentage work, RPE accessories, and a final peak.
4 Days / week18 weeks
Session order
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StrengthIntermediate
Calgary Barbell 16 Week (Original RPE)
The original 16-week Calgary Barbell peak with four days, frequent squat/bench/deadlift practice, and preserved RPE targets.
4 Days / week16 weeks
Session order
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StrengthIntermediate
Calgary Barbell 8 Week
Calgary Barbell's free 8-week meet prep with 4 lifting days, high bench frequency, and repeated squat and deadlift practice.
4 Days / week8 weeks
Session order
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StrengthIntermediate
Dan John Easy Strength 40 Day Program
Forty submaximal sessions over eight weeks using push, pull, hinge, squat, and carry movement slots.
5 Days / week8 weeks
Session order
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StrengthIntermediate
Darkhorse
Brian Alsruhe's free 9-week variation-based strength plan with an optional deload and test week.
4 Days / week11 weeks
Session order
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HypertrophyIntermediate
Dr. Swole 4 Day Upper Lower
A free 4-day upper/lower bodybuilding split from Dr. Swole with lower-day arm work and simple double progression.
4 Days / week7 weeks
Session order
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StrengthBeginner
Fierce 5
A balanced beginner full-body A/B split with fast linear progression and simple exercise selection.
3 Days / week2 weeks
Session order
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StrengthBeginner
Greyskull LP
A beginner linear progression using AMRAP top sets to drive strength and autoregulated progress.
3 Days / week2 weeks
Session order
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HypertrophyIntermediate
German Volume Training
The classic 10x10 hypertrophy plan for lifters who tolerate big sessions and repeated volume.
3 Days / week6 weeks
Session order
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StrengthIntermediate
GZCL Jacked & Tan 2.0
A free 12-week, 4-day upper/lower GZCL plan combining rep-max T1 work with T2 and T3 volume.
4 Days / week12 weeks
Session order
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StrengthBeginnerSupports progression engine
GZCLP
A tiered T1/T2/T3 linear progression that keeps heavy barbell work and accessories in the same system.
4 Days / week1 week
Session order
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HybridBeginner
SELF 10K + Strength (8-Week Adaptation)
A researched 8-week adaptation of SELF's 10K plan, rebuilt for IronFlow with structured cardio sessions, cross-training, and runner-support strength work.
5 Days / week8 weeks
Session order
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HybridBeginner
SELF 5K + Strength (8-Week Adaptation)
A researched 8-week adaptation of SELF's 5K plan, translated into structured running workouts with simple strength, cross-training, and recovery support.
5 Days / week8 weeks
Session order
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HybridBeginner
SELF Half Marathon + Strength (8-Week Adaptation)
A researched 8-week adaptation of SELF's half-marathon plan, translated into structured cardio workouts plus simple strength and cross-training support.
5 Days / week8 weeks
Session order
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HybridBeginner
SELF Learn to Love Running + Strength (12-Week Adaptation)
A researched 12-week adaptation of SELF's Learn to Love Running plan, preserving the beginner walk-to-run progression, runner-specific strength work, and optional active recovery.
5 Days / week12 weeks
Session order
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HybridBeginner
SELFto5K + Strength (Weeks 1-4 Adaptation)
A researched 4-week adaptation of SELF's beginner SELFto5K challenge, preserving the walk-jog progression, weekly strength work, and low-impact cross-training.
5 Days / week4 weeks
Session order
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HypertrophyIntermediate
Joe Delaney Full Body 5 Day
A six-week, five-day full-body bodybuilding routine combining compound anchors with moderate accessory volume.
5 Days / week6 weeks
Session order
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HypertrophyIntermediate
Joe Delaney Ibiza Shreds
A six-day, ten-week upper/lower bodybuilding rotation with controlled RPE progression.
6 Days / week10 weeks
Session order
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HypertrophyIntermediateSupports progression engine
Lyle McDonald Generic Bulking Routine (Standard)
The standard four-day GBR: eight weeks of upper/lower work followed by a two-week deload.
4 Days / week10 weeks
Session order
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HypertrophyIntermediate
Mike Israetel 5 Week Hypertrophy Program
A six-day hypertrophy mesocycle that builds volume for four weeks and deloads in week five.
6 Days / week5 weeks
Session order
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HypertrophyIntermediate
Mountain Dog Push Pull Legs
A six-week Push/Rest/Pull/Rest/Legs/Rest bodybuilding rotation with high-quality hard-set volume.
3 Days / week6 weeks
Session order
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StrengthIntermediate
nSuns 5/3/1 LP - 5 Day
A high-volume, five-day 5/3/1 linear progression plan for intermediate lifters.
5 Days / week12 weeks
Session order
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StrengthIntermediate
nSuns 5/3/1 LP - 4 Day
The lower-frequency nSuns setup with the same 5/3/1 logic and slightly less weekly volume.
4 Days / week12 weeks
Session order
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Olympic liftingIntermediate
Olympic Weightlifting / Strength
A 5-day garage-gym Olympic lifting and strength hybrid with frequent snatch, clean and jerk, squats, and upper-body support work.
5 Days / week12 weeks
Session order
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HypertrophyIntermediate
PHAT
Layne Norton's 5-day power-hypertrophy split for lifters who want heavy work and bodybuilding volume.
5 Days / week1 week
Session order
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StrengthIntermediate
PHUL
A 4-day powerbuilding split that rotates upper/lower power sessions with hypertrophy work.
4 Days / week12 weeks
Session order
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HypertrophyBeginner
Reddit PPL (Metallicadpa)
A classic 6-day push/pull/legs plan for lifters who want more hypertrophy volume and steady compound progress.
6 Days / week12 weeks
Session order
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HypertrophyIntermediateSupports progression engine
RAMPAGE
Geoffrey Verity Schofield's 3-day full-body hypertrophy plan from Resurrecting Your Gains, built around hard sets and smart exercise selection.
3 Days / week10 weeks
Session order
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HypertrophyIntermediateSupports progression engine
Ripped Body Intermediate Bodybuilding
A four-week, five-day intermediate block with 8/7/6 compound waves, accessory double progression, and a deload.
5 Days / week4 weeks
Session order
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StrengthIntermediate
TSA 9 Week Intermediate Approach
Bryce Lewis and TSA's 4-day powerlifting peak blending percentage work, RPE, and accessory volume across a 9-week cycle.
4 Days / week9 weeks
Session order
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HypertrophyIntermediateSupports progression engine
Ultimate Hypertrophy Programs: Intermediate
Natural Hypertrophy's free 5-day upper/lower plus arms split for intermediates who want more bodybuilding frequency without chaotic programming.
5 Days / week12 weeks
Session order
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Olympic liftingIntermediate
Weightlifting 101 - Phase 1
A 16-week 4-day Olympic weightlifting cycle for intermediates built around structured snatch, clean and jerk, pull, and squat progressions.
4 Days / week16 weeks
Session order
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