Program Templates

Start with a proven template, customize for your client, and assign directly through IronLedger. All templates are free to use on any plan.

Push/Pull/Legs (PPL)

The classic 6-day split targeting push, pull, and leg movements. High frequency with balanced volume across all muscle groups.

Jim Wendler's proven strength program built on squat, bench, deadlift, and overhead press. Progressive overload with submaximal training.

Mark Rippetoe's beginner program. Three compound lifts per session, linear progression, simple and effective for new lifters.

Alternate between upper and lower body sessions. Good balance of frequency, volume, and recovery for intermediate lifters.

Combines heavy power days with moderate hypertrophy days. Upper/lower split with periodized intensity within the week.

Arnold Schwarzenegger's classic bodybuilding split. Chest/back, shoulders/arms, legs — twice per week with high volume.

Three full-body sessions per week. Compound-focused with accessories. Ideal for beginners or time-limited intermediate lifters.

An 8-week peaking template for powerlifting meets. Progressive intensity increase with volume taper leading into competition.

Use the IronCoaching program builder to create custom programs from scratch — or start from a template and customize.