Built-in training plan
A high-volume powerlifting plan built around linear progression. How to use: 1. Set your Training Max (TM) at 90% of your true 1RM for each main lift 2. Weights are calculated as percentages of your TM 3. The "1+" set is your AMRAP (As Many Reps As Possible) - push hard but leave 1 rep in tank Weekly progression (based on AMRAP performance): - 0-1 reps: Don't increase TM, consider reducing by 5-10% - 2-3 reps: Increase TM by 5 lbs (2.5 kg) - 4-5 reps: Increase TM by 5-10 lbs (2.5-5 kg) - 6+ reps: Increase TM by 10-15 lbs (5-7.5 kg) Rest times: 3-5 min for T1 lifts, 2-3 min for T2 lifts Add your own accessories after main work (pull-ups, curls, abs, etc.) Review the full schedule, then follow this plan in IronFlow.
[Fit check]
Plan profile: Level Intermediate · Focus Strength · Training days per week: 4. Confirm the schedule and equipment below before starting.
Training level: Intermediate · Plan focus: Strength · Training days per week: 4
This plan may not match your schedule or training needs. Training days per week: 4 · Equipment: Barbell, Dumbbell, Cable
[Plan at a glance]
A high-volume powerlifting plan built around linear progression. How to use: 1. Set your Training Max (TM) at 90% of your true 1RM for each main lift 2. Weights are calculated as percentages of your TM 3. The "1+" set is your AMRAP (As Many Reps As Possible) - push hard but leave 1 rep in tank Weekly progression (based on AMRAP performance): - 0-1 reps: Don't increase TM, consider reducing by 5-10% - 2-3 reps: Increase TM by 5 lbs (2.5 kg) - 4-5 reps: Increase TM by 5-10 lbs (2.5-5 kg) - 6+ reps: Increase TM by 10-15 lbs (5-7.5 kg) Rest times: 3-5 min for T1 lifts, 2-3 min for T2 lifts Add your own accessories after main work (pull-ups, curls, abs, etc.)
[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
T1 - Main Lift. AMRAP on set 3. Rest 3-5 min between sets.
Shoulders
T2 - Volume Work Rest 2-3 min between sets.
Legs
T1 - Main Lift. AMRAP on set 3. Rest 3-5 min between sets.
Legs
T2 - Volume Work Rest 2-3 min between sets.
Shoulders
T1 - Main Lift. AMRAP on set 3. Rest 3-5 min between sets.
Chest
T2 - Volume Work Rest 2-3 min between sets.
Back
T1 - Main Lift. AMRAP on set 3. Rest 3-5 min between sets.
Legs
T2 - Volume Work Rest 2-3 min between sets.
[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: 4. Check the day-by-day preview before you start.
Planned weeks: 12. 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]