Program collection
A filtered set of programs for lifters training with dumbbells or mixed equipment who still want a structured progression path.
Equipment-limited queries often convert well because the user already knows the training constraint.
This page broadens discoverability beyond barbell-first traffic while still staying inside structured training intent.
Once users find a plan that fits their equipment, the app can carry the day-to-day execution and progression tracking.
Collection
These templates include dumbbell-compatible setups and link directly into the underlying program details.
A home-friendly push/pull/legs template built around dumbbells, benches, and simple progression.
A straightforward 3-day barbell program for lifters who want a clean full-body weekly structure.
A simple 4-day upper/lower split for balanced muscle gain and easy weekly planning.
Jim Wendler's 5/3/1 strength work paired with big 5x10 back-off volume for size.
A simple 3-day 5/3/1 entry point that keeps full-body frequency and manageable progression.
The classic 6-day chest/back, shoulders/arms, legs bodybuilding rotation.
Basement Bodybuilding's free 4-day upper/lower split using simple rep ranges, dynamic double progression, and a full-gym exercise menu.
A one-muscle-per-day bodybuilding template for lifters who prefer focused accessory sessions.
Calgary Barbell's free 8-week meet prep with 4 lifting days, high bench frequency, and repeated squat and deadlift practice.
A free 4-day upper/lower bodybuilding split from Dr. Swole with lower-day arm work and simple double progression.
A balanced beginner full-body A/B split with fast linear progression and simple exercise selection.
A beginner linear progression using AMRAP top sets to drive strength and autoregulated progress.
The classic 10x10 hypertrophy template for lifters who tolerate big sessions and repeated volume.
A tiered T1/T2/T3 linear progression that keeps heavy barbell work and accessories in the same system.
High-volume 5-day 5/3/1 linear progression for intermediates chasing fast barbell strength.
The lower-frequency nSuns setup with the same 5/3/1 logic and slightly less weekly volume.
A 5-day garage-gym Olympic lifting and strength hybrid with frequent snatch, clean and jerk, squats, and upper-body support work.
Layne Norton's 5-day power-hypertrophy split for lifters who want heavy work and bodybuilding volume.
A 4-day powerbuilding split that rotates upper/lower power sessions with hypertrophy work.
A classic 6-day push/pull/legs plan for lifters who want more hypertrophy volume and steady compound progress.
Geoffrey Verity Schofield's 3-day full-body hypertrophy plan from Resurrecting Your Gains, built around hard sets and smart exercise selection.
Bryce Lewis and TSA's 4-day powerlifting peak blending percentage work, RPE, and accessory volume across a 9-week cycle.
Natural Hypertrophy's free 5-day upper/lower plus arms split for intermediates who want more bodybuilding frequency without chaotic programming.
A 16-week 4-day Olympic weightlifting cycle for intermediates built around structured snatch, clean and jerk, pull, and squat progressions.
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