Built-in training plan
A balanced split for building strength and muscle. How to use: 1. Train 4 days per week: Upper A, Lower A, Rest, Upper B, Lower B, Rest, Rest 2. Each workout targets either upper or lower body 3. A days focus on primary movements, B days on variations 4. 3-4 sets of 8-12 reps for most exercises Progression: - Increase weight when you hit 3x12 with good form - Add 5 lbs upper body / 10 lbs lower body - If you fail a weight twice, keep it until successful Rest times: - Compound lifts (bench, squat, deadlift): 2-3 min - Isolation exercises: 60-90 sec Great for: Beginners to intermediates wanting balanced development Review the full schedule, then follow this plan in IronFlow.
[Fit check]
Plan profile: Level Beginner · Focus Hypertrophy · Training days per week: 4. Confirm the schedule and equipment below before starting.
Training level: Beginner · Plan focus: Hypertrophy · Training days per week: 4
This plan may not match your schedule or training needs. Training days per week: 4 · Equipment: Barbell, Dumbbell, Cable
[Plan at a glance]
A balanced split for building strength and muscle. How to use: 1. Train 4 days per week: Upper A, Lower A, Rest, Upper B, Lower B, Rest, Rest 2. Each workout targets either upper or lower body 3. A days focus on primary movements, B days on variations 4. 3-4 sets of 8-12 reps for most exercises Progression: - Increase weight when you hit 3x12 with good form - Add 5 lbs upper body / 10 lbs lower body - If you fail a weight twice, keep it until successful Rest times: - Compound lifts (bench, squat, deadlift): 2-3 min - Isolation exercises: 60-90 sec Great for: Beginners to intermediates wanting balanced development
[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.
Chest
Main pressing - 4x8-12. Rest 2-3 min.
Back
Main pulling - 4x8-12. Rest 2-3 min.
Shoulders
3x8-12. Rest 2 min.
Back
3x10-12. Rest 90 sec.
Arms
3x10-15. Rest 60 sec.
Arms
3x10-15. Rest 60 sec.
Legs
Main lift - 4x6-10. Rest 3 min.
Legs
3x8-12. Keep slight knee bend, hinge at hips.
Legs
3x10-15. Rest 2 min.
Legs
3x10-15. Rest 60-90 sec.
Legs
4x12-20. Rest 60 sec.
Chest
4x8-12. Rest 2 min.
Back
4x6-10. Use assistance if needed. Rest 2-3 min.
Shoulders
3x8-12. Rest 90 sec.
Back
3x10-12. Rest 90 sec.
Shoulders
3x12-15. Rest 60 sec.
Shoulders
3x15-20. Rest 60 sec.
Back
Main lift - 4x5-8. Rest 3-5 min.
Legs
3x8-12 each leg. Rest 90 sec.
Legs
3x12-15. Rest 60-90 sec.
Legs
3x10-15. Rest 60-90 sec.
Legs
4x12-20. Rest 60 sec.
[Progression contract]
When it changes
at the end of the stored block · by your logged decision
What changes
The source describes progression, but this plan leaves the decision to you.
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: 4. Check the day-by-day preview before you start.
Planned weeks: 1. 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]