High-Volume Hypertrophy

Build Muscle with PPL.

Stop using notes and spreadsheets. IronFlow automates your PPL progression with a fast, mobile-friendly gym log.

Days / week
6
Weeks
12
Level
Beginner
Focus
Hypertrophy

Program at a glance

A classic 6-day push/pull/legs plan for lifters who want more hypertrophy volume and steady compound progress.

Max lifts
Bench PressOverhead PressSquatDeadliftBarbell Row
Equipment
BarbellDumbbellCableMachine
What you are committing to
Days / week
6 training days each week
Weeks
12 programmed weeks
Sample week
Week 1

Day-by-day schedule

Every exercise below comes from the importable template currently stored in the app.

Day 1

Push (Bench Focus)

6 exercises
Bench Press
4 x 5 @ RPE 8 / 5+ @ RPE 8

4x5, 1x5+ (AMRAP last set) RPE 8. Rest 3-5 min.

Overhead Press
3 x 8-12 @ RPE 8

3x8-12 RPE 8. Rest 60-90 sec.

Incline Dumbbell Press
3 x 8-12 @ RPE 8

3x8-12 RPE 8. Rest 60-90 sec.

Tricep Pushdown
3 x 8-12 @ RPE 8

3x8-12 (Superset with Lateral Raises) RPE 8. Rest 60-90 sec.

Lateral Raises
3 x 15-20 @ RPE 7

3x15-20 RPE 7. Rest 60 sec.

Overhead Tricep Extension
3 x 8-12 @ RPE 8

3x8-12 RPE 8. Rest 60-90 sec.

Day 2

Pull (Deadlift)

6 exercises
Deadlift
1 x 5+ @ RPE 9

1x5+ (AMRAP) RPE 9 - push hard! Rest 3-5 min.

Lat Pulldown
3 x 8-12 @ RPE 8

3x8-12 RPE 8. Rest 60-90 sec.

Seated Cable Row
3 x 8-12 @ RPE 8

3x8-12 RPE 8. Rest 60-90 sec.

Face Pull
5 x 15-20 @ RPE 7

5x15-20 RPE 7. Rest 60 sec.

Hammer Curl
4 x 8-12 @ RPE 8

4x8-12 RPE 8. Rest 60-90 sec.

Dumbbell Curl
4 x 8-12 @ RPE 8

4x8-12 RPE 8. Rest 60-90 sec.

Day 3

Legs

5 exercises
Squat
4 x 5 @ RPE 8 / 5+ @ RPE 8

4x5, 1x5+ (AMRAP last set) RPE 8. Rest 3-5 min.

Romanian Deadlift
3 x 8-12 @ RPE 8

3x8-12 RPE 8. Rest 60-90 sec.

Leg Press
3 x 8-12 @ RPE 8

3x8-12 RPE 8. Rest 60-90 sec.

Leg Curl
3 x 8-12 @ RPE 8

3x8-12 RPE 8. Rest 60-90 sec.

Calf Raises
5 x 8-12 @ RPE 8

5x8-12 RPE 8. Rest 60-90 sec.

Day 4

Push (OHP Focus)

6 exercises
Overhead Press
4 x 5 @ RPE 8 / 5+ @ RPE 8

4x5, 1x5+ (AMRAP last set) RPE 8. Rest 3-5 min.

Bench Press
3 x 8-12 @ RPE 8

3x8-12 RPE 8. Rest 60-90 sec.

Incline Dumbbell Press
3 x 8-12 @ RPE 8

3x8-12 RPE 8. Rest 60-90 sec.

Tricep Pushdown
3 x 8-12 @ RPE 8

3x8-12 (Superset with Lateral Raises) RPE 8. Rest 60-90 sec.

Lateral Raises
3 x 15-20 @ RPE 7

3x15-20 RPE 7. Rest 60 sec.

Overhead Tricep Extension
3 x 8-12 @ RPE 8

3x8-12 RPE 8. Rest 60-90 sec.

Day 5

Pull (Barbell Row)

6 exercises
Barbell Row
4 x 5 @ RPE 8 / 5+ @ RPE 8

4x5, 1x5+ (AMRAP last set) RPE 8. Rest 3-5 min.

Lat Pulldown
3 x 8-12 @ RPE 8

3x8-12 RPE 8. Rest 60-90 sec.

Seated Cable Row
3 x 8-12 @ RPE 8

3x8-12 RPE 8. Rest 60-90 sec.

Face Pull
5 x 15-20 @ RPE 7

5x15-20 RPE 7. Rest 60 sec.

Hammer Curl
4 x 8-12 @ RPE 8

4x8-12 RPE 8. Rest 60-90 sec.

Dumbbell Curl
4 x 8-12 @ RPE 8

4x8-12 RPE 8. Rest 60-90 sec.

Day 6

Legs

5 exercises
Squat
4 x 5 @ RPE 8 / 5+ @ RPE 8

4x5, 1x5+ (AMRAP last set) RPE 8. Rest 3-5 min.

Romanian Deadlift
3 x 8-12 @ RPE 8

3x8-12 RPE 8. Rest 60-90 sec.

Leg Press
3 x 8-12 @ RPE 8

3x8-12 RPE 8. Rest 60-90 sec.

Leg Curl
3 x 8-12 @ RPE 8

3x8-12 RPE 8. Rest 60-90 sec.

Calf Raises
5 x 8-12 @ RPE 8

5x8-12 RPE 8. Rest 60-90 sec.

Frequently Asked Questions

IronFlow is a structured strength training app that helps you follow programs, log workouts, and analyze progress. Import plans from Google Sheets, train on mobile, and manage everything on desktop when needed.

Yes. IronFlow keeps core training features free, including plan management, workout logging, analytics, and Google Sheets sync. Pro is an optional upgrade for deeper tools.

Yes. All your workout data is stored locally on your device so you can log sets at the gym without an internet connection. Data syncs when you're back online.

Absolutely. You can import a plan from Google Sheets, paste text, scan an image, or use AI to generate one. You can also start from a built-in proven program.

IronFlow works on Android (Google Play), iOS (as a Progressive Web App), and any modern desktop browser.

Your data is stored locally on your device first. If you create an account, it syncs to the cloud with encryption in transit. You can export or delete your data at any time.

IronFlow Pro is an optional in-app upgrade with advanced analytics, curated programs, higher plan and import limits, and upcoming watch support.

Ready to run Reddit PPL (Metallicadpa)?

Use this plan