A 16-week 4-day Olympic weightlifting cycle for intermediates built around structured snatch, clean and jerk, pull, and squat progressions. Review the full schedule, then run the template inside IronFlow.
A 16-week 4-day Olympic weightlifting cycle for intermediates built around structured snatch, clean and jerk, pull, and squat progressions.
Every exercise below comes from the importable template currently stored in the app.
% of max snatch
Snatch+ over head squat both two reps
% of max snatch
Super set with 4B Superset with Bird Dog.
Superset with Side Plank with Reach Through.
Three second tempo down
% of max clean
Super set with 4B Superset with Hip Airplanes.
Superset with Split Squat (Barbell).
% of max snatch
% of max snatch
Muscle clean+ press % of max clean
30 seconds
Five each side
% of max jerk
Super set with 3B Superset with Romanian Deadlift (Barbell).
Superset with Dumbbell Row.
20 seconds
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.