Day 1
Volume Day
3 exercises
Squat
5 x 5
Use roughly 90% of your current 5RM across all work sets.
Bench Press
5 x 5
Volume work for the week's press variation.
Deadlift
1 x 5
One hard set of 5 after squats and bench.
A proven intermediate setup using one volume day, one recovery day, and one intensity day each week. Review the full schedule, then run the template inside IronFlow.
A proven intermediate setup using one volume day, one recovery day, and one intensity day each week.
Every exercise below comes from the importable template currently stored in the app.
Use roughly 90% of your current 5RM across all work sets.
Volume work for the week's press variation.
One hard set of 5 after squats and bench.
Use about 80% of Monday's work weight.
Use the opposite press from Monday at recovery-day effort.
Sets to near failure.
Do back extensions or glute-ham raises.
Work up to one top set of 5 for a new weekly PR.
Work up to one top set of 5 for a new weekly PR.
Explosive work after the main lifts.
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.