Built-in training planSupports progression engine
Natural Hypertrophy's free five-day bodybuilding split rotates upper, lower, arms, upper, and lower sessions. How to use: 1. Follow the suggested Monday, Tuesday, Wednesday, Friday, and Saturday schedule, in session order. This leaves Thursday and Sunday for rest. 2. Add load after hitting the top of the rep range with clean execution. 3. Keep the supersets moving, but do not rush the primary compounds. Program shape: - Day 1: Upper 1 - Day 2: Lower 1 - Day 3: Arms - Day 4: Upper 2 - Day 5: Lower 2 This template captures the opening week's exercise order and rep targets so it can be imported and individualized inside IronFlow. Review the full schedule, then follow this plan in IronFlow.
[Fit check]
Plan profile: Level Intermediate · Focus Hypertrophy · Training days per week: 5. Confirm the schedule and equipment below before starting.
Training level: Intermediate · Plan focus: Hypertrophy · Training days per week: 5
This plan may not match your schedule or training needs. Training days per week: 5 · Equipment: Barbell, Dumbbell, Cable, Machine, Bodyweight
[Plan at a glance]
Natural Hypertrophy's free five-day bodybuilding split rotates upper, lower, arms, upper, and lower sessions. How to use: 1. Follow the suggested Monday, Tuesday, Wednesday, Friday, and Saturday schedule, in session order. This leaves Thursday and Sunday for rest. 2. Add load after hitting the top of the rep range with clean execution. 3. Keep the supersets moving, but do not rush the primary compounds. Program shape: - Day 1: Upper 1 - Day 2: Lower 1 - Day 3: Arms - Day 4: Upper 2 - Day 5: Lower 2 This template captures the opening week's exercise order and rep targets so it can be imported and individualized inside IronFlow.
[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
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These plans share some of this plan's schedule, goal, experience, or equipment profile.
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[Day-by-day schedule]
Every exercise below comes from the built-in plan stored in the app.
This plan includes the first week of workouts. Follow the plan guidance for the remaining weeks.
Chest
Back
Shoulders
Biceps
Triceps
Shoulders
Core
Quads
Calves
Full Body
Biceps
Quads
Biceps
Chest
Full Body
Chest
Biceps
EZ Bar • 3-4 sets
Biceps
Back
Core
Chest
Back
Full Body
Triceps
Full Body
Biceps
Preacher style
Back
Calves
Full Body
30 meters
Biceps
Quads
Core
[Progression contract]
When it changes
after each completed week · when all sets reach the top of the rep range
What changes
Only the opening week is stored for this 12-week plan. Use the source guidance for later weeks.
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: 5. Check the day-by-day preview before you start.
Planned weeks: 12. The schedule preview is generated from the same plan data used in the app.
This plan declares a supported progression rule. After the required workout state is complete, IronFlow can use the rule to evaluate the next step.
No. You can select and start the plan in guest mode. Signing in is optional for sync and backup.
[Use this plan]