Import-ready templateSupports progression engine
A minimalist bodyweight strength progression centered on push, pull, legs, and core basics. Review the full schedule, then run the template inside IronFlow.
Fit check
A Beginner Calisthenics plan for 3 training days per week. Confirm the schedule and equipment below before starting.
Lifters at Beginner level who want a Calisthenics plan and can train 3 days per week.
Your schedule or training needs do not match 3 days per week and the listed equipment: Bodyweight.
A minimalist bodyweight strength progression centered on push, pull, legs, and core basics.
Program shape
See how many planned work sets each week contains and how the block is paced over time.
Planned work sets from the stored template
Each block represents one programmed week
Relevant alternatives
These plans share some of this program's schedule, goal, experience, or equipment profile.
More tools
Every exercise below comes from the importable template currently stored in the app.
Start with wall/incline if needed - 3x5-12. Focus on full range of motion.
Table, door, or bar - 3x5-12. Pull chest to bar/surface.
Use chair for depth target - 3x5-15. Full depth.
Hip hinge - 3x8-15. Squeeze glutes at top, pause briefly.
Grip strength - 3x10-30 sec. Relax shoulders, just hang.
Shoulder focus - 3x5-10. Hips high, head toward floor.
Pull-up progression - 3x3-5. Jump up, lower slowly (5 sec).
Single leg - 3x6-12 each leg. Step forward or backward.
Single leg hinge - 3x6-12 each leg.
Core stability - 3x20-60 sec. Keep body straight.
Tricep focus - 3x5-10. Hands together under chest.
Supinated pull - 3x1-8. Use negatives if can't do full reps.
Advanced single leg - 3x5-10 each leg. Rear foot elevated.
Calves - 3x10-20. Single leg if too easy.
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 template leaves the decision to you.
After success or failure
Use the source program's success criteria to decide whether to advance, hold, or repeat.
Deloads
No separate deload or taper is encoded in this template.
The stored template has 3 training days per week. Check the day-by-day preview before you start.
The catalog describes 1 programmed weeks. The schedule preview is generated from the same plan data used in the app.
This template 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 template in guest mode; signing in is optional for sync and backup.