Day 1
Lower Body (Strength)
5 exercises
Squat
4 x 5 @ RPE 8
Quads
Conventional Deadlift
4 x 5 @ RPE 8
Back
Bulgarian Split Squats
3 x 8-8 @ RPE 8
Quads
Leg Curls
3 x 12-12 @ RPE 8
Hamstrings
Calf Raises w/ Smith Machine
5 x 8-8 @ RPE 8
Calves
Built-in training planSupports progression engine
Ripped Body Intermediate Bodybuilding
The downloadable workbook's variant uses 5 / 4 / 3 reps for main compounds in weeks 1-3, then a reduced week 4 deload; accessories use a top-of-range rule. Review the full schedule, then follow this plan in IronFlow.
- Days / week
- 5
- Weeks
- 4
- Level
- Intermediate
- Focus
- Hypertrophy
[Fit check]
Is Ripped Body Intermediate Bodybuilding right for you?
Plan profile: Level Intermediate · Focus Hypertrophy · Training days per week: 5. Confirm the schedule and equipment below before starting.
Who it is for
Training level: Intermediate · Plan focus: Hypertrophy · Training days per week: 5
Choose another plan if
This plan may not match your schedule or training needs. Training days per week: 5 · Equipment: Barbell, Dumbbell, Cable, Machine
[Plan at a glance]
Plan at a glance
The downloadable workbook's variant uses 5 / 4 / 3 reps for main compounds in weeks 1-3, then a reduced week 4 deload; accessories use a top-of-range rule.
Max lifts
No max lift setup required before starting
Equipment
BarbellDumbbellCableMachine
[What you are committing to]
- Days / week
- Training days each week: 5
- Weeks
- Planned weeks: 4
- Sample week
- Week 1
[Plan shape]
Plan shape
See how many planned work sets each week contains and how the block is paced over time.
Weekly volume
Planned work sets from the stored plan
Plan length
Each block represents one planned week
4
weeks
Week 1
Week 2
Week 3
Week 4
[Compare]
Compare this program with nearby alternatives
Compare similar plans to understand their schedules, progression rules, and tradeoffs before choosing.
[Relevant alternatives]
Compare the closest fits
These plans share some of this plan's schedule, goal, experience, or equipment profile.
[More tools]
Explore the other training tools
[Day-by-day schedule]
Day-by-day schedule
Every exercise below comes from the built-in plan stored in the app.
Day 2
Upper Body (Strength)
6 exercises
Bench Press
4 x 5 @ RPE 8
Chest
Seated Cable Rows
4 x 6-6 @ RPE 8
Back
Overhead Press
3 x 7 @ RPE 8
Shoulders
Chin Ups
3 x 8-8 @ RPE 8
Back
Tricep Pushdowns
3 x 8-12 @ RPE 8
Triceps
Hammer Curls
3 x 8-12 @ RPE 8
Biceps
Day 3
Lower Body (Volume)
5 exercises
Barbell Hip Thrusts
3 x 8-8 @ RPE 8
Glutes
Seated Leg Press
3 x 8-8 @ RPE 8
Quads
Leg Extension
3 x 8-12 @ RPE 8
Quads
Leg Curl
3 x 8-12 @ RPE 8
Hamstrings
Seated Calf Raise
5 x 12-15 @ RPE 8
Calves
Day 4
Push
4 exercises
Overhead Press
3 x 8 @ RPE 8
Shoulders
Bench Press
3 x 8 @ RPE 8
Chest
Dips
3 x 8-12 @ RPE 8
Triceps
Cable Flys
3 x 12-15 @ RPE 8
Chest
Day 5
Pull
4 exercises
Seated Cable Rows
3 x 8-8 @ RPE 8
Back
Chin Ups
3 x 8-8 @ RPE 8
Back
Weighted Back Extensions
3 x 8-12 @ RPE 8
Hamstrings
Face Pulls
2 x 12-15 @ RPE 8
Shoulders
[Progression contract]
How it progresses
When it changes
after each completed week · when all sets reach the top of the rep range
What changes
The stored schedule carries the planned week-to-week changes.
After success or failure
Repeat the current week or load when the required work is missed.
Deloads
A deload or taper is mentioned in the stored plan guidance. Review it before advancing.
[FAQ]
Questions about Ripped Body Intermediate Bodybuilding
Training days per week: 5. Check the day-by-day preview before you start.
Planned weeks: 4. The schedule preview is generated from the same plan data used in the app.
This plan declares a supported progression rule. After the required workout state is complete, IronFlow can use the rule to evaluate the next step.
No. You can select and start the plan in guest mode. Signing in is optional for sync and backup.
[Use this plan]