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
Methodology
How this page was put together
These pages are reviewed against IronFlow's current public program library, released app capabilities, and public training references.
Updated
June 30, 2026
Built from
IronFlow's current program library, import flows, released calculators, and app capabilities as of June 30, 2026.
Use this page for
Narrowing the program library to a smaller shortlist that matches your schedule, experience, or equipment.
Fits home and limited-equipment searches
Equipment-limited lifters usually need plans that respect the setup they already have, whether that is home training or a smaller gym.
Extend structured training beyond full-gym setups
This page helps lifters find structured templates even when their training is not built around a full barbell gym.
Easy next-step into the product
Once lifters find a plan that fits their equipment, the app can carry the day-to-day execution and progression tracking.
Collection
Dumbbell-friendly programs in the IronFlow library
These templates include dumbbell-compatible setups and link directly into the underlying program details.
Dumbbell Only PPL
A home-friendly push/pull/legs template built around dumbbells, benches, and simple progression.
Full Body - 3 Day
A straightforward 3-day barbell program for lifters who want a clean full-body weekly structure.
Upper Lower - 4 Day
A simple 4-day upper/lower split for balanced muscle gain and easy weekly planning.
5/3/1 Boring But Big
Jim Wendler's 5/3/1 strength work paired with big 5x10 back-off volume for size.
5/3/1 for Beginners
A simple 3-day 5/3/1 entry point that keeps full-body frequency and manageable progression.
Arnold Split
The classic 6-day chest/back, shoulders/arms, legs bodybuilding rotation.
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.
Bro Split
A one-muscle-per-day bodybuilding template for lifters who prefer focused accessory sessions.
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.
Darkhorse
Brian Alsruhe's free 9-week variation-based strength template with an optional deload and test week.
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.
Fierce 5
A balanced beginner full-body A/B split with fast linear progression and simple exercise selection.
Greyskull LP
A beginner linear progression using AMRAP top sets to drive strength and autoregulated progress.
German Volume Training
The classic 10x10 hypertrophy template for lifters who tolerate big sessions and repeated volume.
GZCL Jacked & Tan 2.0
A free 12-week, 4-day upper/lower GZCL template combining rep-max T1 work with T2 and T3 volume.
GZCLP
A tiered T1/T2/T3 linear progression that keeps heavy barbell work and accessories in the same system.
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.
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.
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.
SELF Learn to Love Running + Strength (12-Week Adaptation)
A researched 12-week adaptation of SELF's Learn to Love Running program, preserving the beginner walk-to-run progression, runner-specific strength work, and optional active recovery.
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.
nSuns 5/3/1 LP - 5 Day
High-volume 5-day 5/3/1 linear progression for intermediates chasing fast barbell strength.
nSuns 5/3/1 LP - 4 Day
The lower-frequency nSuns setup with the same 5/3/1 logic and slightly less weekly volume.
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.
PHAT
Layne Norton's 5-day power-hypertrophy split for lifters who want heavy work and bodybuilding volume.
PHUL
A 4-day powerbuilding split that rotates upper/lower power sessions with hypertrophy work.
Reddit PPL (Metallicadpa)
A classic 6-day push/pull/legs plan for lifters who want more hypertrophy volume and steady compound progress.
RAMPAGE
Geoffrey Verity Schofield's 3-day full-body hypertrophy plan from Resurrecting Your Gains, built around hard sets and smart exercise selection.
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.
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.
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.
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