Built-in training planSupports progression engine
Beginner-friendly bodyweight training inspired by Hampton's approach. How to use: 1. Train 3x per week with rest days between 2. Start with the easiest progression you can do for 3x8 3. Progress to harder variations when 3x8 feels easy 4. Focus on form over reps Philosophy: - Everyone can do calisthenics with proper progressions - Start where you are, not where you think you should be - Consistency beats intensity - Recovery is part of training Progressions: - Push-up: Wall -> Incline -> Knee -> Full -> Decline - Row: Door Row -> Table Row -> Low Bar -> Pull-up - Squat: Chair Squat -> Assisted -> Full -> Split - Bridge: Short -> Full -> Single Leg Rest: 60-120 sec between sets, more if needed Review the full schedule, then follow this plan in IronFlow.
[Fit check]
Plan profile: Level Beginner · Focus Calisthenics · Training days per week: 3. Confirm the schedule and equipment below before starting.
Training level: Beginner · Plan focus: Calisthenics · Training days per week: 3
This plan may not match your schedule or training needs. Training days per week: 3 · Equipment: Bodyweight
[Plan at a glance]
Beginner-friendly bodyweight training inspired by Hampton's approach. How to use: 1. Train 3x per week with rest days between 2. Start with the easiest progression you can do for 3x8 3. Progress to harder variations when 3x8 feels easy 4. Focus on form over reps Philosophy: - Everyone can do calisthenics with proper progressions - Start where you are, not where you think you should be - Consistency beats intensity - Recovery is part of training Progressions: - Push-up: Wall -> Incline -> Knee -> Full -> Decline - Row: Door Row -> Table Row -> Low Bar -> Pull-up - Squat: Chair Squat -> Assisted -> Full -> Split - Bridge: Short -> Full -> Single Leg Rest: 60-120 sec between sets, more if needed
[Plan shape]
See how many planned work sets each week contains and how the block is paced over time.
Planned work sets from the stored plan
Each block represents one planned week
[Relevant alternatives]
These plans share some of this plan's schedule, goal, experience, or equipment profile.
[More tools]
[Day-by-day schedule]
Every exercise below comes from the built-in plan stored in the app.
Chest
Start with wall/incline if needed - 3x5-12. Focus on full range of motion.
Back
Table, door, or bar - 3x5-12. Pull chest to bar/surface.
Legs
Use chair for depth target - 3x5-15. Full depth.
Glutes
Hip hinge - 3x8-15. Squeeze glutes at top, pause briefly.
Back
Grip strength - 3x10-30 sec. Relax shoulders, just hang.
Shoulders
Shoulder focus - 3x5-10. Hips high, head toward floor.
Back
Pull-up progression - 3x3-5. Jump up, lower slowly (5 sec).
Legs
Single leg - 3x6-12 each leg. Step forward or backward.
Glutes
Single leg hinge - 3x6-12 each leg.
Core
Core stability - 3x20-60 sec. Keep body straight.
Chest
Tricep focus - 3x5-10. Hands together under chest.
Back
Supinated pull - 3x1-8. Use negatives if can't do full reps.
Legs
Advanced single leg - 3x5-10 each leg. Rear foot elevated.
Calves
Calves - 3x10-20. Single leg if too easy.
Core
Core strength - 3x10-30 sec. Lower back flat on floor.
[Progression contract]
When it changes
as you master each movement · when all sets reach the top of the rep range
What changes
The source describes progression, but this plan leaves the decision to you.
After success or failure
Use the source guidance to decide whether to advance, hold, or repeat.
Deloads
No separate deload or taper is encoded in this plan.
[FAQ]
Training days per week: 3. Check the day-by-day preview before you start.
Planned weeks: 1. The schedule preview is generated from the same plan data used in the app.
This plan declares a supported progression rule. After the required workout state is complete, IronFlow can use the rule to evaluate the next step.
No. You can select and start the plan in guest mode. Signing in is optional for sync and backup.
[Use this plan]