Fourfold · by IP3
Four movements. Every session.
Fourfold is a 12-week strength program built on one rule: a compound lift, an accessory, an isolation and a mobility piece, in that order, every time you train.
Three levels. Meal guidance. An app that tracks every set.
The fourfold rule
One session, four slots, a fixed order.
Compound first while you’re fresh, mobility last while you’re warm. The split never moves. What rotates every three weeks is the movements, so nothing goes stale.
- 01
Compound
One big lift per day at honest load. This is where the program’s progress lives.
Rest 2–3 min
- 02
Accessory
A second multi-joint movement that balances the day: a pull for every push, a hinge beside the squat.
Rest 2 min
- 03
Isolation
One joint, higher reps. Builds the arms and armors the elbows, knees and shoulders.
Rest 60–90 sec
- 04
Mobility
Usable range of motion under control. Trained, not stretched, and it closes every session.
Control first
Plus core to close every session, about eight minutes. Plus zone 2 three times a week at a pace you can talk through.
Programs
Three levels. Twelve weeks each.
Every program runs four routines of three weeks each, gives two substitutions for every movement, and ends with a benchmark week so you leave with numbers.
Fourfold Foundations
Dumbbells and machines carry the first block while the patterns bed in. The barbell arrives in week 4 and the weights climb from there.
- Schedule
- 4 days a week
- Session
- About 50 minutes
- Split
- Push · Pull · Quads · Hamstrings
Fourfold Strength
The same split at honest load, with a loaded mobility thread running all 12 weeks: get-ups, windmills, Jefferson curls and carries.
- Schedule
- 4 days a week
- Session
- About an hour
- Split
- Push · Pull · Quads · Hamstrings
Fourfold Apex
Five days a week. Tempo, pauses and finishers do the advanced work, with bent presses, German hangs and loaded Jefferson curls for mobility.
- Schedule
- 5 days a week
- Session
- About an hour
- Split
- Chest · Back · Shoulders · Hamstrings · Quads
Meal Guidance · Fourfold Fuel
The same rule, on a plate.
Every meal is four parts: a protein anchor, a carb engine, a fat and produce. Portions you can measure with your hand, and swap lists that work the way the programs swap movements.
- Daily targets worked out from your bodyweight, updated as you check in.
- An example day for your tier that you can log in one tap.
- A prep-day plan, a weekly shopping list and a guide to eating on shift.
Add Meal Guidance to any program, or take it on its own.
- CutDrop fat while the program protects muscle.
- MaintainPerformance is the goal, not the scale.
- BuildThe bar is climbing and you’re ready to eat for it.
General nutrition guidance, not medical advice — anyone with a medical condition should calibrate with their doctor or a dietitian.
The app
Built for the gym floor.
Your program, your logging and your check-ins in one place, on your phone or in a browser.
One tap per set
Tap the tick and the set fills in from your last one. Most sets need no typing.
Rest timer that starts itself
Timed to the slot you’re in: longer after a compound, shorter after an isolation.
Two swaps for every movement
Equipment taken or something hurts? Each exercise lists two substitutions.
Progress you can see
A weekly ring, a streak, and how far through the 12 weeks you are.
Daily check-in
Weight, sleep and steps in thirty seconds. Your nutrition targets follow your weight.
Your coach sees it
IP3 sees every session, meal and check-in you log, and adjusts from there.
How it works
From email to first session.
- 1
Email IP3
Say which program you’re after, or ask which one fits.
- 2
Get your invite
An email from Fourfold with one button. Tap it and you’re in.
- 3
Sign in with a link
No password to remember. A link sent to your email signs you in on any device.
- 4
Add it to your home screen
On your phone it opens full-screen, like any other app.
Ready to train?
Email IP3 to get set up, then open your first session in the app.