Program collection
A stronger entry point for calisthenics and bodyweight users who want structure, progression, and a cleaner way to follow the routine.
This page targets users who are not looking for barbell programs at all and need a different promise on arrival.
It expands discoverability into home training and calisthenics without diluting the structured-program positioning.
The page is not generic advice. It links to concrete routines users can review and then run inside the app.
Collection
Use these program pages to compare routines, then move into the full template that fits your training style.
A minimalist bodyweight strength progression centered on push, pull, legs, and core basics.
The r/bodyweightfitness staple for full-body strength, skill practice, and scalable calisthenics work.
An accessible bodyweight starter using push, pull, leg, and core patterns with simple progressions.
Basement Bodybuilding's free 4-day upper/lower split using simple rep ranges, dynamic double progression, and a full-gym exercise menu.
Calgary Barbell's free 8-week meet prep with 4 lifting days, high bench frequency, and repeated squat and deadlift practice.
A free 4-day upper/lower bodybuilding split from Dr. Swole with lower-day arm work and simple double progression.
A popular 3-day beginner powerbuilding plan alternating 4-rep and 8-rep exposures across the week.
The classic heavy/light/medium barbell progression for post-novice lifters who still want weekly jumps.
A bare-bones calisthenics schedule for lifters who want a small habit-friendly full-body routine.
A movement-first beginner routine that builds coordination, mobility, and easy bodyweight strength.
A 5-day garage-gym Olympic lifting and strength hybrid with frequent snatch, clean and jerk, squats, and upper-body support work.
Geoffrey Verity Schofield's 3-day full-body hypertrophy plan from Resurrecting Your Gains, built around hard sets and smart exercise selection.
A proven intermediate setup using one volume day, one recovery day, and one intensity day each week.
Oleksiy Torokhtiy's classic 13-week Olympic weightlifting base cycle with 3 primary lifting days and optional extra sessions in the original sheet.
Bryce Lewis and TSA's 4-day powerlifting peak blending percentage work, RPE, and accessory volume across a 9-week cycle.
Natural Hypertrophy's free 5-day upper/lower plus arms split for intermediates who want more bodybuilding frequency without chaotic programming.
A 16-week 4-day Olympic weightlifting cycle for intermediates built around structured snatch, clean and jerk, pull, and squat progressions.
More guides
Program guide
Browse beginner-friendly strength programs with clear progression, manageable weekly structure, and real templates you can run inside IronFlow.
Program guide
Find structured 3 day strength programs with proven weekly layouts, sustainable recovery, and program pages you can review before importing.
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Compare 4 day hypertrophy programs built for muscle gain, manageable weekly volume, and a cleaner desktop-plus-mobile training workflow.