Oleksiy Torokhtiy's classic 13-week Olympic weightlifting base cycle with 3 primary lifting days and optional extra sessions in the original sheet. Review the full schedule, then run the template inside IronFlow.
Oleksiy Torokhtiy's classic 13-week Olympic weightlifting base cycle with 3 primary lifting days and optional extra sessions in the original sheet.
Every exercise below comes from the importable template currently stored in the app.
Source: 15-20kg x10 x3-4.
Choose the load yourself. Source final block is x4 x2-3.
Source uses straps.
Source lists only !!!.
Source: 20-30kg x6-8 x3.
Source final 90kg block is x2 x2-3.
Source lists only !!!.
Source: 15-20kg x8 x3.
Source final set is 84x2+1 x1.
Source final block is 84-89kg x3 x3-4.
Source lists only !!!.
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.
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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.