IronPlan
plan
progress
Day 1
Push A
Day 2
Pull A
Day 3
Push B
Day 4
Pull B
Day 5
Full Upper
Leg A
Quad Dom.
Leg B
Hip Dom.
Upper
Push A — Chest · Shoulders · Triceps
Chest
Front Delts
Triceps
How much time do you have?
30 min
45 min
60 min
90 min
Coach preference
No preference
Male coach
Female coach
Exercises
7/7
Sets
22
Barbell Bench Press
Essential
4 × 5
Rest 3 min
2 warm-up ramp sets before working sets
Chest
Log
Watch
Swap
Overhead Barbell Press
Essential
4 × 6
Rest 3 min
Front Delts
Side Delts
Log
Watch
Swap
Incline Dumbbell Press
Important
3 × 8–10
Rest 90 s
Chest
Front Delts
Log
Watch
Swap
Close-Grip Bench Press
Important
3 × 8–10
Rest 90 s
Triceps
Chest
Log
Watch
Swap
Cable Chest Fly
Optional
3 × 12–15
Rest 60 s
Squeeze at peak contraction
Chest
Log
Watch
Swap
Dumbbell Lateral Raise
Optional
3 × 12–15
Rest 60 s
Side Delts
Log
Watch
Swap
Overhead Triceps Extension
Optional
2 × 12–15
Rest 60 s
Triceps
Log
Watch
Swap