Built-in training plan
A 12-week community cycle for garage-gym lifters who want more Olympic-lift practice alongside squat, pull, and pressing strength. How to use: 1. Complete the five sessions in listed order. This import shows session order, not fixed weekdays; place recovery days where they fit your week. 2. Treat the heavy singles as technical exposures rather than grinders. 3. This import now encodes the full 12-week source cycle so the weekly Olympic and strength progression is pre-created. Program shape: - 5 training days per week - Olympic lifts practiced alongside squat, pull, and pressing strength work - 12 weeks of progressively changing weekly prescriptions Review the full schedule, then follow this plan in IronFlow.
[Fit check]
Plan profile: Level Intermediate · Focus Olympic lifting · Training days per week: 5. Confirm the schedule and equipment below before starting.
Training level: Intermediate · Plan focus: Olympic lifting · Training days per week: 5
This plan may not match your schedule or training needs. Training days per week: 5 · Equipment: Barbell, Dumbbell, Bodyweight
[Plan at a glance]
A 12-week community cycle for garage-gym lifters who want more Olympic-lift practice alongside squat, pull, and pressing strength. How to use: 1. Complete the five sessions in listed order. This import shows session order, not fixed weekdays; place recovery days where they fit your week. 2. Treat the heavy singles as technical exposures rather than grinders. 3. This import now encodes the full 12-week source cycle so the weekly Olympic and strength progression is pre-created. Program shape: - 5 training days per week - Olympic lifts practiced alongside squat, pull, and pressing strength work - 12 weeks of progressively changing weekly prescriptions
[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.
Quads
Full Body
Form and Stability Focus
Full Body
Focus on Force Production
Shoulders
Core
Full Body
Full Body
Back
Full Body
Form and Stability Focus, Low Weight Recovery
Shoulders
Full Body
Form Focus
Full Body
Full Body
Full Body
Back
Back
Quads
Full Body
Full Body
Full Body
Form Focus
Back
Chest
[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: 5. 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]