Day 1
Full Body
3 exercises
Push-up
3 x 5-8
Chest
Horizontal push - 3x5-8. Scale with incline if needed.
Bodyweight Row
3 x 5-8
Back
Horizontal pull - 3x5-8. Use table, bar, or rings.
Bodyweight Squat
3 x 5-8
Legs
Squat pattern - 3x5-8. Full depth.
Built-in training plan
Minimalist Routine
A simple bodyweight plan for busy schedules. How to use: 1. Train 3x per week (Mon/Wed/Fri) 2. Do 3 sets of 5-8 reps per exercise 3. Rest 90 seconds between sets 4. Entire workout takes ~20 minutes Philosophy: - Covers all basic movement patterns - Minimum effective dose approach - Perfect for maintaining fitness or starting out - Add exercises as time allows Progression: - When you hit 3x8, move to harder variation - Push: Incline -> Floor -> Diamond -> Pike - Pull: High Rows -> Low Rows -> Pull-ups - Squat: Assisted -> Full -> Split -> Pistol Review the full schedule, then follow this plan in IronFlow.
- Days / week
- 3
- Weeks
- 1
- Level
- Beginner
- Focus
- Calisthenics
[Fit check]
Is Minimalist Routine right for you?
Plan profile: Level Beginner · Focus Calisthenics · Training days per week: 3. Confirm the schedule and equipment below before starting.
Who it is for
Training level: Beginner · Plan focus: Calisthenics · Training days per week: 3
Choose another plan if
This plan may not match your schedule or training needs. Training days per week: 3 · Equipment: Bodyweight
[Plan at a glance]
Plan at a glance
A simple bodyweight plan for busy schedules. How to use: 1. Train 3x per week (Mon/Wed/Fri) 2. Do 3 sets of 5-8 reps per exercise 3. Rest 90 seconds between sets 4. Entire workout takes ~20 minutes Philosophy: - Covers all basic movement patterns - Minimum effective dose approach - Perfect for maintaining fitness or starting out - Add exercises as time allows Progression: - When you hit 3x8, move to harder variation - Push: Incline -> Floor -> Diamond -> Pike - Pull: High Rows -> Low Rows -> Pull-ups - Squat: Assisted -> Full -> Split -> Pistol
Max lifts
No max lift setup required before starting
Equipment
Bodyweight
[What you are committing to]
- Days / week
- Training days each week: 3
- Weeks
- Planned weeks: 1
- Sample week
- Week 1
[Plan shape]
Plan shape
See how many planned work sets each week contains and how the block is paced over time.
Weekly volume
Planned work sets from the stored plan
Plan length
Each block represents one planned week
1
weeks
Week 1
[Relevant alternatives]
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These plans share some of this plan's schedule, goal, experience, or equipment profile.
[More tools]
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[Day-by-day schedule]
Day-by-day schedule
Every exercise below comes from the built-in plan stored in the app.
Day 2
Full Body
3 exercises
Push-up
3 x 5-8
Chest
Horizontal push - 3x5-8. Scale with incline if needed.
Bodyweight Row
3 x 5-8
Back
Horizontal pull - 3x5-8. Use table, bar, or rings.
Bodyweight Squat
3 x 5-8
Legs
Squat pattern - 3x5-8. Full depth.
Day 3
Full Body
3 exercises
Push-up
3 x 5-8
Chest
Horizontal push - 3x5-8. Scale with incline if needed.
Bodyweight Row
3 x 5-8
Back
Horizontal pull - 3x5-8. Use table, bar, or rings.
Bodyweight Squat
3 x 5-8
Legs
Squat pattern - 3x5-8. Full depth.
[Progression contract]
How it progresses
When it changes
at the end of the stored block · by your logged decision
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]
Questions about Minimalist Routine
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.
The source describes the progression, but this plan does not claim to apply it automatically. Use the progression card and source guidance when deciding what to change.
No. You can select and start the plan in guest mode. Signing in is optional for sync and backup.
[Use this plan]