Built-in training plan
A powerlifting peak for lifters with around one to two years of experience. How to use: 1. Complete the four weekly sessions in order. The published schedule recommends Monday, Tuesday, Thursday, and Friday. 2. Use the prescribed percentages and RPE targets to keep fatigue under control. 3. This import now encodes the full 9-week block, including the accumulation phase, deload, peaking weeks, and final test week. Program shape: - 4 lifting days per week - Weeks 1-4 accumulate volume - Week 5 deloads before the peak - Weeks 6-8 intensify and Week 9 tests or competes Review the full schedule, then follow this plan in IronFlow.
[Fit check]
Plan profile: Level Intermediate · Focus Strength · Training days per week: 4. Confirm the schedule and equipment below before starting.
Training level: Intermediate · Plan focus: Strength · Training days per week: 4
This plan may not match your schedule or training needs. Training days per week: 4 · Equipment: Barbell, Dumbbell, Machine, Cable, Resistance Band, Bodyweight
[Plan at a glance]
A powerlifting peak for lifters with around one to two years of experience. How to use: 1. Complete the four weekly sessions in order. The published schedule recommends Monday, Tuesday, Thursday, and Friday. 2. Use the prescribed percentages and RPE targets to keep fatigue under control. 3. This import now encodes the full 9-week block, including the accumulation phase, deload, peaking weeks, and final test week. Program shape: - 4 lifting days per week - Weeks 1-4 accumulate volume - Week 5 deloads before the peak - Weeks 6-8 intensify and Week 9 tests or competes
[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
[Compare]
Compare similar plans to understand their schedules, progression rules, and tradeoffs before choosing.
[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.
Quads
Chest
Chest
Back
Full Body
Back
Chest
Back
Back
Back
Complete in as many sets as needed
Quads
Chest
Quads
Back
Chest
Chest
Back
Pause deadlifts 1"/2.5cm off the floor. Use Deadlift (Barbell) 1RM for percentage-based loading.
Back
Back
Neutral/underhand.
[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
A deload or taper is mentioned in the stored plan guidance. Review it before advancing.
[FAQ]
Training days per week: 4. Check the day-by-day preview before you start.
Planned weeks: 9. 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]