Built-in training plan
A beginner strength plan that alternates lower- and higher-rep exposures for the main lifts. How to use: 1. Start light enough to complete every prescribed rep with solid technique. 2. Treat the final AMRAP sets as hard but technical efforts. 3. Alternate Week A and Week B continuously. Progression: - Squat and Deadlift: add 15 lb / 7.5 kg per week - Bench Press and Barbell Row: add 10 lb / 5 kg per week - Overhead Press: add 5 lb / 2.5 kg per week - If you beat 8 reps on an AMRAP set, use a larger jump on the next cycle for that lift Deload: If you miss the weekly target, reduce that lift by 10% and rebuild. 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, Bodyweight
[Plan at a glance]
A beginner strength plan that alternates lower- and higher-rep exposures for the main lifts. How to use: 1. Start light enough to complete every prescribed rep with solid technique. 2. Treat the final AMRAP sets as hard but technical efforts. 3. Alternate Week A and Week B continuously. Progression: - Squat and Deadlift: add 15 lb / 7.5 kg per week - Bench Press and Barbell Row: add 10 lb / 5 kg per week - Overhead Press: add 5 lb / 2.5 kg per week - If you beat 8 reps on an AMRAP set, use a larger jump on the next cycle for that lift Deload: If you miss the weekly target, reduce that lift by 10% and rebuild.
[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.
Chest
Use your 4-rep loading. Leave 1-2 reps in reserve.
Quads
Use your 8-rep loading. Control the eccentric.
Shoulders
Use a controlled 8-rep effort.
Back
Add load once all sets are clean and repeatable.
Chest
Use your 8-rep loading.
Back
Use your 4-rep loading with crisp reps.
Shoulders
Use your 4-rep loading.
Back
Use your 8-rep loading.
Chest
Final set is AMRAP. Stop one rep before form breaks.
Quads
Final set is AMRAP with clean depth.
Shoulders
Repeat the 8-rep loading from Day 1.
Back
Use added weight if needed to keep reps honest.
[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: 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]