Built-in training plan
A six-day upper/lower bodybuilding routine with two upper days, two lower days, and two isolation/abs days. MR/AMRAP finishers and lower volume shape each successive block. Review the full schedule, then follow this plan in IronFlow.
[Fit check]
Plan profile: Level Intermediate · Focus Hypertrophy · Training days per week: 6. Confirm the schedule and equipment below before starting.
Training level: Intermediate · Plan focus: Hypertrophy · Training days per week: 6
This plan may not match your schedule or training needs. Training days per week: 6 · Equipment: Barbell, Dumbbell, Cable, Machine, Bodyweight
[Plan at a glance]
A six-day upper/lower bodybuilding routine with two upper days, two lower days, and two isolation/abs days. MR/AMRAP finishers and lower volume shape each successive block.
[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
[Compare]
Compare similar plans to understand their schedules, progression rules, and tradeoffs before choosing.
[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.
Quads
Hamstrings
Quads
Hamstrings
Calves
Chest
Back
Shoulders
Back
Chest
Biceps
Triceps
Biceps
Triceps
Shoulders
Shoulders
Core
Core
Quads
Hamstrings
Quads
Hamstrings
Calves
Chest
Back
Shoulders
Back
Chest
Biceps
Triceps
Biceps
Triceps
Shoulders
Shoulders
Core
Core
[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: 6. Check the day-by-day preview before you start.
Planned weeks: 10. 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]