Day 1
Upper 1
7 exercises
Dip (Weighted)
3 x 6-8
Dumbbell Row
3 x 8-12
Overhead Press (Barbell)
3 x 6-12
Bicep Curl (EZ Bar)
3 x 6-10
Tricep Rope Push Down (Cable)
3 x 10-15
Lateral Raise (Cable)
3 x 10-15
Abs Crunch (Weighted)
3 x 8-12
Import-ready templateSupports progression engine
Ultimate Hypertrophy Programs: Intermediate
Natural Hypertrophy's free 5-day upper/lower plus arms split for intermediates who want more bodybuilding frequency without chaotic programming. Review the full schedule, then run the template inside IronFlow.
Days / week
5
Weeks
12
Level
Intermediate
Focus
Hypertrophy
Program at a glance
Natural Hypertrophy's free 5-day upper/lower plus arms split for intermediates who want more bodybuilding frequency without chaotic programming.
One-week template, built to progress
This one-week schedule is the starting template. IronFlow’s progression engine uses your logged performance after each completed week to build the next version of this plan with its prescribed load, rep, or exercise changes.
Max lifts
No max lift setup required before starting
Equipment
BarbellDumbbellCableMachineBodyweight
What you are committing to
Days / week
5 training days each week
Weeks
12 programmed weeks
Sample week
Week 1
Program shape
See how many planned work sets each week contains and how the block is paced over time.
Weekly volume
Planned work sets from the stored template
Program length
Each block represents one programmed week
12
weeks
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
More tools
Explore the other training tools
Day-by-day schedule
Every exercise below comes from the importable template currently stored in the app.
Day 2
Lower 1
6 exercises
Squat (Barbell)
3 x 4-8
Seated Calf Raise
3 x 15-20
Power Shrug
3 x 6-10
Leg Curl
3 x 12-15
Split Squat (Dumbbell)
3 x 8-12
Neck Curl
3 x 15-20
Day 3
Arms
7 exercises
Bench Press (Close Grip)
4 x 6-10
Pullover (Dumbbell)
4 x 8-12
JM Press
3 x 6-12
Preacher Curl (Barbell)
3 x 6-12
EZ Bar • 3-4 sets
Hammer Curl
3 x 6-12
Upright Row (Barbell)
3 x 12-15
Windshield Wipers
3 x 8-12
Day 4
Upper 2
6 exercises
Incline Bench Press (Barbell)
3 x 6-10
Kroc Row
3 x 10-12
Chin-Up (Weighted)
3 x 4-8
Tricep Pushdown (Cable)
3 x 10-15
Fly Press (Dumbbell)
3 x 8-12
Hammer Curl
3 x 8-12
Preacher style
Day 5
Lower 2
6 exercises
Romanian Deadlift (Barbell)
3 x 6-12
Standing Calf Raise
3 x 12-15
Farmer's Walk (Weighted)
3 x 30m
30 meters
Neck Curl
3 x 15-20
Leg Press
3 x 8-12
Cable Crunch
3 x 6-12
Frequently Asked Questions
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.