Built-in training plan
A classic base cycle with three main training days per week; the source spreadsheet includes optional extras. How to use: 1. Run the Monday, Wednesday, and Friday primary sessions in order each week. 2. Use the optional extra sessions from the original sheet only if your recovery supports them; they are still omitted from this import. 3. Keep the 'for technique' style work fast and technically precise, and treat the complex notation exactly as written in the source spreadsheet. Program shape: - 13 primary weeks pre-created from the original spreadsheet - Three main Olympic weightlifting sessions per week - Gradual build from technical base work into heavier snatch, clean and jerk, and squat exposures Review the full schedule, then follow this plan in IronFlow.
[Fit check]
Plan profile: Level Intermediate · Focus Olympic lifting · Training days per week: 3. Confirm the schedule and equipment below before starting.
Training level: Intermediate · Plan focus: Olympic lifting · Training days per week: 3
This plan may not match your schedule or training needs. Training days per week: 3 · Equipment: Barbell, Bodyweight
[Plan at a glance]
A classic base cycle with three main training days per week; the source spreadsheet includes optional extras. How to use: 1. Run the Monday, Wednesday, and Friday primary sessions in order each week. 2. Use the optional extra sessions from the original sheet only if your recovery supports them; they are still omitted from this import. 3. Keep the 'for technique' style work fast and technically precise, and treat the complex notation exactly as written in the source spreadsheet. Program shape: - 13 primary weeks pre-created from the original spreadsheet - Three main Olympic weightlifting sessions per week - Gradual build from technical base work into heavier snatch, clean and jerk, and squat exposures
[Plan shape]
See how many planned work sets each week contains and how the block is paced over time.
Planned work sets from the stored plan
Each block represents one planned week
[Relevant alternatives]
These plans share some of this plan's schedule, goal, experience, or equipment profile.
[More tools]
[Day-by-day schedule]
Every exercise below comes from the built-in plan stored in the app.
Back
Source: 15-20kg x10 x3-4.
Full Body
Choose the load yourself. Source final block is x4 x2-3. (into full squat, without the second pull)
Full Body
Olympic
Quads
Core
Source lists only !!!.
Back
Source: 15-20kg x10 x3-4.
Full Body
Full Body
Back
Quads
Source final 90kg block is x2 x2-3.
Core
Source lists only !!!.
Back
Source: 15-20kg x10 x3-4.
Full Body
Full Body
Source final set is 84x2+1 x1.
Olympic
Core
Source lists only !!!.
[Progression contract]
When it changes
at the end of the stored block · by your logged decision
What changes
The stored schedule carries the planned week-to-week changes.
After success or failure
Use the source guidance to decide whether to advance, hold, or repeat.
Deloads
No separate deload or taper is encoded in this plan.
[FAQ]
Training days per week: 3. Check the day-by-day preview before you start.
Planned weeks: 13. The schedule preview is generated from the same plan data used in the app.
The source describes the progression, but this plan does not claim to apply it automatically. Use the progression card and source guidance when deciding what to change.
No. You can select and start the plan in guest mode. Signing in is optional for sync and backup.
[Use this plan]