Free Strength Training Programs — Built Into IronLedger
IronLedger comes with 10+ proven strength training programs built in. Pick a program, start training, and let the app handle progressive overload and session tracking.
Choosing the right program is half the battle. IronLedger includes templates from the most respected strength training methodologies — Starting Strength for beginners, 5/3/1 for intermediate lifters, and advanced splits like PHUL and Arnold for experienced athletes. Every program includes structured sets, reps, and progression schemes.
Key Features
Starting Strength
The gold standard beginner program. 3 days per week, compound lifts, linear progression. Perfect for your first 6 months of training.
5/3/1 Wendler
The most popular intermediate program. 4-week cycles with calculated percentages, AMRAP sets, and multiple assistance templates.
Push Pull Legs
6-day split separating pushing, pulling, and leg movements. High frequency for hypertrophy and strength.
PHUL
Power Hypertrophy Upper Lower. 4 days combining heavy compound work with hypertrophy-focused sessions.
Arnold Split
Classic 6-day bodybuilding split. Chest/back, shoulders/arms, legs. High volume for experienced lifters.
Custom Programs
Build your own program from scratch or import via CSV/Excel. Full control over exercises, sets, reps, and progression.
How It Works
- 1
Browse the template library
Filter programs by training days per week, experience level (beginner/intermediate/advanced), and training style.
- 2
Select and start
Tap a program to see the full breakdown — exercises, sets, reps, and notes. Start it with one tap.
- 3
Follow the plan
Each session shows exactly what to do. Log your sets as you train and the app tracks your progress.
- 4
Progress automatically
Copy previous sessions to maintain progressive overload. The analytics dashboard shows if your numbers are trending up.
More for Athletes
Free Workout Tracker
IronLedger is a free workout tracker designed for serious strength training. Log sets, reps, weights, and RPE. Follow proven programs. Track your progress with detailed analytics.
Learn moreTraining Analytics
IronLedger tracks your training data automatically as you log workouts. View personal records, weekly volume, session frequency, and long-term trends from the analytics dashboard.
Learn moreCoach Connection
IronLedger connects to IronCoaching so your coach can assign programs, monitor your training in real time, and adjust your programming based on actual data — not self-reported summaries.
Learn moreFrequently Asked Questions
Starting Strength. It teaches the fundamental compound lifts (squat, bench, deadlift, overhead press) with simple linear progression. Most beginners run it for 3-6 months before switching to an intermediate program.
5/3/1 (by Jim Wendler) is a 4-week periodized program using calculated percentages of your training max. It is ideal for intermediate lifters who have exhausted linear progression and want structured, long-term programming.
The built-in templates are starting points. You can clone any program and customize exercises, sets, reps, and rest periods to fit your needs.
IronLedger has programs for 3-day (Starting Strength, Full Body), 4-day (PHUL, 5/3/1, Upper/Lower), and 6-day (PPL, Arnold Split) schedules. Pick based on your availability.
Ready to start tracking?
Download IronLedger free and start logging your training today. Optionally connect with a coach on IronCoaching for real-time programming and feedback.