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Start with a structured routine
Compare bodyweight plans for strength, skill practice, and home training.
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Bodyweight workout programs
Browse calisthenics and bodyweight routines with weekly structure and progression details.
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Bodyweight
[Collection]
Find a plan for home training
Browse calisthenics and minimalist routines in one library.
[Collection]
Review the full template
Check each routine's schedule before using it in the app.
[Collection]
Bodyweight programs in the IronFlow library
Use these program pages to compare routines, then move into the full template that fits your training style.
30 programs
CalisthenicsBeginnerSupports progression engine
Hybrid Calisthenics Routine
A minimalist bodyweight strength progression centered on push, pull, legs, and core basics.
3 Days / week1 week
Session order
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CalisthenicsBeginnerSupports progression engine
Reddit Recommended Routine
The r/bodyweightfitness staple for full-body strength, skill practice, and scalable calisthenics work.
3 Days / week1 week
Session order
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CalisthenicsBeginnerSupports progression engine
Start Bodyweight Basic
An accessible bodyweight starter using push, pull, leg, and core patterns with simple progressions.
3 Days / week1 week
Session order
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HypertrophyBeginnerSupports progression engine
Basement Bodybuilding Upper Lower
Basement Bodybuilding's free 4-day upper/lower split using simple rep ranges, dynamic double progression, and a full-gym exercise menu.
4 Days / week8 weeks
Session order
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StrengthIntermediate
Bullmastiff 18 Week Strength Program
Alex Bromley's 18-week strength block with two 9-week waves, percentage work, RPE accessories, and a final peak.
4 Days / week18 weeks
Session order
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StrengthIntermediate
Calgary Barbell 16 Week (Original RPE)
The original 16-week Calgary Barbell peak with four days, frequent squat/bench/deadlift practice, and preserved RPE targets.
4 Days / week16 weeks
Session order
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StrengthIntermediate
Calgary Barbell 8 Week
Calgary Barbell's free 8-week meet prep with 4 lifting days, high bench frequency, and repeated squat and deadlift practice.
4 Days / week8 weeks
Session order
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StrengthIntermediate
Dan John Easy Strength 40 Day Program
Forty submaximal sessions over eight weeks using push, pull, hinge, squat, and carry movement slots.
5 Days / week8 weeks
Session order
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StrengthIntermediate
Darkhorse
Brian Alsruhe's free 9-week variation-based strength plan with an optional deload and test week.
4 Days / week11 weeks
Session order
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HypertrophyIntermediate
Dr. Swole 4 Day Upper Lower
A free 4-day upper/lower bodybuilding split from Dr. Swole with lower-day arm work and simple double progression.
4 Days / week7 weeks
Session order
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StrengthIntermediate
GZCL Jacked & Tan 2.0
A free 12-week, 4-day upper/lower GZCL plan combining rep-max T1 work with T2 and T3 volume.
4 Days / week12 weeks
Session order
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HybridBeginner
SELF 10K + Strength (8-Week Adaptation)
A researched 8-week adaptation of SELF's 10K plan, rebuilt for IronFlow with structured cardio sessions, cross-training, and runner-support strength work.
5 Days / week8 weeks
Session order
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HybridBeginner
SELF 5K + Strength (8-Week Adaptation)
A researched 8-week adaptation of SELF's 5K plan, translated into structured running workouts with simple strength, cross-training, and recovery support.
5 Days / week8 weeks
Session order
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HybridBeginner
SELF Half Marathon + Strength (8-Week Adaptation)
A researched 8-week adaptation of SELF's half-marathon plan, translated into structured cardio workouts plus simple strength and cross-training support.
5 Days / week8 weeks
Session order
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HybridBeginner
SELF Learn to Love Running + Strength (12-Week Adaptation)
A researched 12-week adaptation of SELF's Learn to Love Running plan, preserving the beginner walk-to-run progression, runner-specific strength work, and optional active recovery.
5 Days / week12 weeks
Session order
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HybridBeginner
SELFto5K + Strength (Weeks 1-4 Adaptation)
A researched 4-week adaptation of SELF's beginner SELFto5K challenge, preserving the walk-jog progression, weekly strength work, and low-impact cross-training.
5 Days / week4 weeks
Session order
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StrengthBeginner
Ivysaur 4-4-8
A three-day beginner powerbuilding plan alternating four- and eight-rep work across the week.
3 Days / week2 weeks
Session order
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HypertrophyIntermediate
Joe Delaney Full Body 5 Day
A six-week, five-day full-body bodybuilding routine combining compound anchors with moderate accessory volume.
5 Days / week6 weeks
Session order
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HypertrophyIntermediate
Joe Delaney Ibiza Shreds
A six-day, ten-week upper/lower bodybuilding rotation with controlled RPE progression.
6 Days / week10 weeks
Session order
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StrengthIntermediateSupports progression engine
Madcow 5x5
The classic heavy/light/medium barbell progression for post-novice lifters who still want weekly jumps.
3 Days / week1 week
Session order
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CalisthenicsBeginner
Minimalist Routine
A bare-bones calisthenics schedule for lifters who want a small habit-friendly full-body routine.
3 Days / week1 week
Session order
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CalisthenicsBeginner
Move Routine - Phase 1
A movement-first beginner routine that builds coordination, mobility, and easy bodyweight strength.
3 Days / week1 week
Session order
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Olympic liftingIntermediate
Olympic Weightlifting / Strength
A 5-day garage-gym Olympic lifting and strength hybrid with frequent snatch, clean and jerk, squats, and upper-body support work.
5 Days / week12 weeks
Session order
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HypertrophyIntermediateSupports progression engine
RAMPAGE
Geoffrey Verity Schofield's 3-day full-body hypertrophy plan from Resurrecting Your Gains, built around hard sets and smart exercise selection.
3 Days / week10 weeks
Session order
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StrengthBeginner
r/Fitness Basic Beginner
A free introductory 3-day barbell routine from the r/Fitness wiki for learning the fundamental lifts.
3 Days / week2 weeks
Session order
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StrengthIntermediate
Texas Method
An intermediate setup with one volume day, one recovery day, and one intensity day each week.
3 Days / week2 weeks
Session order
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Olympic liftingIntermediate
Torokhtiy 13 Week Olympic Weightlifting
Oleksiy Torokhtiy's classic 13-week Olympic weightlifting base cycle with 3 primary lifting days and optional extra sessions in the original sheet.
3 Days / week13 weeks
Session order
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StrengthIntermediate
TSA 9 Week Intermediate Approach
Bryce Lewis and TSA's 4-day powerlifting peak blending percentage work, RPE, and accessory volume across a 9-week cycle.
4 Days / week9 weeks
Session order
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HypertrophyIntermediateSupports progression engine
Ultimate Hypertrophy Programs: Intermediate
Natural Hypertrophy's free 5-day upper/lower plus arms split for intermediates who want more bodybuilding frequency without chaotic programming.
5 Days / week12 weeks
Session order
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Olympic liftingIntermediate
Weightlifting 101 - Phase 1
A 16-week 4-day Olympic weightlifting cycle for intermediates built around structured snatch, clean and jerk, pull, and squat progressions.
4 Days / week16 weeks
Session order
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Compare 4 day hypertrophy programs built for muscle gain, manageable weekly volume, and a cleaner desktop-plus-mobile training workflow.
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