Built-in training plan
A demanding six-week hypertrophy block built around high-volume sets. How to use: 1. Main lifts: 10 sets of 10 reps at prescribed percentage of 1RM 2. Use 4-0-2-0 tempo: 4 sec lowering, 0 pause, 2 sec lifting, 0 pause at top 3. Superset A1/A2 exercises (do A1, rest 90 sec, do A2, rest 90 sec, repeat) 4. B exercises are lighter accessory work Progression: - Weeks 1-2: 60% of 1RM - Weeks 3-4: 62-63% of 1RM - Weeks 5-6: 65% of 1RM - Follow the programmed weekly percentages; do not add extra weight unless you complete all 100 reps with proper tempo. Important: This is an advanced program. If you can't complete 10x10, the weight is too heavy. Rest times: - 10x10 exercises: Exactly 90 seconds (use a timer). - Accessory work: 60 seconds After 6 weeks: Take 1 week deload, then move to Phase 2 (10x6 at higher weight) or return to normal training. Review the full schedule, then follow this plan in IronFlow.
[Fit check]
Plan profile: Level Intermediate · Focus Hypertrophy · Training days per week: 3. Confirm the schedule and equipment below before starting.
Training level: Intermediate · Plan focus: Hypertrophy · Training days per week: 3
This plan may not match your schedule or training needs. Training days per week: 3 · Equipment: Barbell, Dumbbell, Cable
[Plan at a glance]
A demanding six-week hypertrophy block built around high-volume sets. How to use: 1. Main lifts: 10 sets of 10 reps at prescribed percentage of 1RM 2. Use 4-0-2-0 tempo: 4 sec lowering, 0 pause, 2 sec lifting, 0 pause at top 3. Superset A1/A2 exercises (do A1, rest 90 sec, do A2, rest 90 sec, repeat) 4. B exercises are lighter accessory work Progression: - Weeks 1-2: 60% of 1RM - Weeks 3-4: 62-63% of 1RM - Weeks 5-6: 65% of 1RM - Follow the programmed weekly percentages; do not add extra weight unless you complete all 100 reps with proper tempo. Important: This is an advanced program. If you can't complete 10x10, the weight is too heavy. Rest times: - 10x10 exercises: Exactly 90 seconds (use a timer). - Accessory work: 60 seconds After 6 weeks: Take 1 week deload, then move to Phase 2 (10x6 at higher weight) or return to normal training.
[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.
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[Day-by-day schedule]
Every exercise below comes from the built-in plan stored in the app.
Chest
A1 - 10x10 @ 60% 1RM, 90 sec rest. 4-0-2-0 tempo. Use a timer.
Back
A2 - 10x10 @ 60% 1RM, 90 sec rest. 4-0-2-0 tempo. Use a timer.
Chest
B1 - 3x10-15 reps RPE 8. Rest 60 sec.
Back
B2 - 3x10-15 reps RPE 8. Rest 60 sec.
Legs
A1 - 10x10 @ 60% 1RM, 90 sec rest. 4-0-2-0 tempo. Use a timer.
Hamstrings
A2 - 10x10 @ 60% 1RM, 90 sec rest. 4-0-2-0 tempo. Use a timer.
Quads
B1 - 3x10-15 reps RPE 8. Rest 60 sec.
Calves
B2 - 3x15-20 reps RPE 8. Rest 60 sec.
Core
3x15-25 reps
Triceps
A1 - 10x10 @ 60% 1RM (add weight if needed), 90 sec rest. Use a timer.
Biceps
A2 - 10x10 @ 60% 1RM, 90 sec rest. 4-0-2-0 tempo. Use a timer.
Shoulders
B1 - 3x10-15 reps RPE 8. Rest 60 sec.
Shoulders
B2 - 3x10-15 reps RPE 8. Rest 60 sec.
[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
A deload or taper is mentioned in the stored plan guidance. Review it before advancing.
[FAQ]
Training days per week: 3. Check the day-by-day preview before you start.
Planned weeks: 6. 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]