Built-in training plan
A simple, beginner-friendly routine that trains all major muscle groups each session. How to use: 1. Train 3 days per week with at least 1 rest day between (Mon/Wed/Fri) 2. Each session is a full body workout 3. Alternate between Workout A and B each session 4. Focus on form before adding weight Progression: - Add weight when you complete all sets with good form - Add 5 lbs upper body / 10 lbs lower body - If you fail a weight 2 sessions in a row, stay at that weight Rest times: - Compound lifts: 2-3 min - Isolation exercises: 60-90 sec Perfect for: True beginners, those returning after a break, or anyone wanting a simple sustainable routine Review the full schedule, then follow this plan in IronFlow.
[Fit check]
Plan profile: Level Beginner · Focus Strength · Training days per week: 3. Confirm the schedule and equipment below before starting.
Training level: Beginner · Plan focus: Strength · Training days per week: 3
This plan may not match your schedule or training needs. Training days per week: 3 · Equipment: Barbell, Dumbbell
[Plan at a glance]
A simple, beginner-friendly routine that trains all major muscle groups each session. How to use: 1. Train 3 days per week with at least 1 rest day between (Mon/Wed/Fri) 2. Each session is a full body workout 3. Alternate between Workout A and B each session 4. Focus on form before adding weight Progression: - Add weight when you complete all sets with good form - Add 5 lbs upper body / 10 lbs lower body - If you fail a weight 2 sessions in a row, stay at that weight Rest times: - Compound lifts: 2-3 min - Isolation exercises: 60-90 sec Perfect for: True beginners, those returning after a break, or anyone wanting a simple sustainable routine
[Plan shape]
See how many planned work sets each week contains and how the block is paced over time.
Planned work sets from the stored plan
Each block represents one planned week
[Relevant alternatives]
These plans share some of this plan's schedule, goal, experience, or equipment profile.
[More tools]
[Day-by-day schedule]
Every exercise below comes from the built-in plan stored in the app.
Legs
Main lower - 3x8-10. Focus on depth and form.
Chest
Main push - 3x8-10. Control the weight.
Back
Main pull - 3x8-10. Squeeze at the top.
Shoulders
3x8-10. Keep core tight.
Arms
2x10-12. No swinging.
Core
2x30-60 sec. Build up time gradually.
Back
Main hinge - 3x6-8. Brace core, flat back.
Chest
3x8-12. Control the dumbbells.
Back
3x10-12. Pull to upper chest, squeeze lats.
Legs
3x10-12. Full range of motion.
Shoulders
2x12-15. Light weight, control the motion.
Arms
2x10-12. Keep elbows pinned.
Legs
Main lower - 3x8-10. Focus on depth and form.
Chest
Main push - 3x8-10. Control the weight.
Back
Main pull - 3x8-10. Squeeze at the top.
Shoulders
3x8-10. Keep core tight.
Arms
2x10-12. No swinging.
Core
2x30-60 sec. Build up time gradually.
[Progression contract]
When it changes
at the end of the stored block · by your logged decision
What changes
The stored schedule carries the planned week-to-week changes.
After success or failure
Use the source guidance to decide whether to advance, hold, or repeat.
Deloads
No separate deload or taper is encoded in this plan.
[FAQ]
Training days per week: 3. Check the day-by-day preview before you start.
Planned weeks: 2. The schedule preview is generated from the same plan data used in the app.
The source describes the progression, but this plan does not claim to apply it automatically. Use the progression card and source guidance when deciding what to change.
No. You can select and start the plan in guest mode. Signing in is optional for sync and backup.
[Use this plan]