Program collection
Bodyweight workout programs
A stronger entry point for calisthenics and bodyweight athletes who want structure, progression, and a cleaner way to follow the routine.
Equipment
Bodyweight
Methodology
How this page was put together
These pages are reviewed against IronFlow's current public program library, released app capabilities, and public training references.
Updated
June 30, 2026
Built from
IronFlow's current program library, import flows, released calculators, and app capabilities as of June 30, 2026.
Use this page for
Narrowing the program library to a smaller shortlist that matches your schedule, experience, or equipment.
Give bodyweight lifters a real starting point
This page helps bodyweight-focused trainees land on structured routines instead of generic calisthenics advice.
Open the library to home training and calisthenics
It expands discovery into home training and calisthenics without losing the structured-program focus.
Still anchored in real templates
The page is not generic advice. It links to concrete routines lifters can review and then run inside 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.
Hybrid Calisthenics Routine
A minimalist bodyweight strength progression centered on push, pull, legs, and core basics.
Reddit Recommended Routine
The r/bodyweightfitness staple for full-body strength, skill practice, and scalable calisthenics work.
Start Bodyweight Basic
An accessible bodyweight starter using push, pull, leg, and core patterns with simple progressions.
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.
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.
Darkhorse
Brian Alsruhe's free 9-week variation-based strength template with an optional deload and test week.
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.
GZCL Jacked & Tan 2.0
A free 12-week, 4-day upper/lower GZCL template combining rep-max T1 work with T2 and T3 volume.
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.
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.
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.
SELF Learn to Love Running + Strength (12-Week Adaptation)
A researched 12-week adaptation of SELF's Learn to Love Running program, preserving the beginner walk-to-run progression, runner-specific strength work, and optional active recovery.
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.
Ivysaur 4-4-8
A popular 3-day beginner powerbuilding plan alternating 4-rep and 8-rep exposures across the week.
Madcow 5x5
The classic heavy/light/medium barbell progression for post-novice lifters who still want weekly jumps.
Minimalist Routine
A bare-bones calisthenics schedule for lifters who want a small habit-friendly full-body routine.
Move Routine - Phase 1
A movement-first beginner routine that builds coordination, mobility, and easy bodyweight strength.
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.
RAMPAGE
Geoffrey Verity Schofield's 3-day full-body hypertrophy plan from Resurrecting Your Gains, built around hard sets and smart exercise selection.
r/Fitness Basic Beginner
A free introductory 3-day barbell routine from the r/Fitness wiki for learning the fundamental lifts.
Texas Method
A proven intermediate setup using one volume day, one recovery day, and one intensity day each week.
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.
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.
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.
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.
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