Day 1
Workout A
3 exercises
Squat
5 x 5
5x5 straight sets.
Bench Press
5 x 5
5x5 straight sets.
Barbell Row
5 x 5
5x5 straight sets.
Keep the classic 3-day A/B routine organized. IronFlow shows the next workout and keeps every set easy to log.
A free 3-day novice barbell progression with alternating A/B sessions and simple load increases.
Compare
If you are deciding between similar templates, these head-to-head pages frame the main tradeoffs before you commit.
Comparison guide
Compare StrongLifts 5x5 and the r/Fitness Basic Beginner program on schedule, exercise selection, progression, and who each beginner strength plan fits best.
Comparison guide
Compare StrongLifts 5x5 and GZCLP on progression style, training tiers, weekly structure, and which beginner strength program to choose.
More tools
Every exercise below comes from the importable template currently stored in the app.
5x5 straight sets.
5x5 straight sets.
5x5 straight sets.
5x5 straight sets.
5x5 straight sets.
1x5 after the squat and press work.
5x5 straight sets.
5x5 straight sets.
5x5 straight sets.
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 generate one from your training goals. You can also start from a built-in proven program.
IronFlow works on Android (Google Play), iOS (App Store), 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.