Import-ready template

Move Routine - Phase 1

A movement-first beginner routine that builds coordination, mobility, and easy bodyweight strength. Review the full schedule, then run the template inside IronFlow.

Days / week

Weeks

Level

Beginner

Focus

Calisthenics

Fit check

Is Move Routine - Phase 1 right for you?

A Beginner Calisthenics plan for 3 training days per week. Confirm the schedule and equipment below before starting.

Who it is for

Lifters at Beginner level who want a Calisthenics plan and can train 3 days per week.

Choose another program if

Your schedule or training needs do not match 3 days per week and the listed equipment: Bodyweight.

Program at a glance

A movement-first beginner routine that builds coordination, mobility, and easy bodyweight strength.

Max lifts

No max lift setup required before starting

Equipment

Bodyweight

What you are committing to

Days / week

3 training days each week

Weeks

1 programmed weeks

Sample week

Week 1

Program 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 template

work sets

Program length

Each block represents one programmed week

weeks

Week 1

Relevant alternatives

Compare the closest fits

These plans share some of this program's schedule, goal, experience, or equipment profile.

Hybrid Calisthenics Routine

3 days/week · 1 weeks · Beginner

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Minimalist Routine

3 days/week · 1 weeks · Beginner

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Reddit Recommended Routine

3 days/week · 1 weeks · Beginner

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More tools

Explore the other training tools

Training tool

E1RM calculator

Estimate a practical one-rep max from weight, reps, and RPE.

Training tool

RPE ↔ % converter

Convert target RPE into working percentages and back again.

Training tool

Warmup planner

Build a simple warmup ladder from your top working set.

Day-by-day schedule

Every exercise below comes from the importable template currently stored in the app.

Day 1

Full Body + Skills

7 exercises

Wall Handstand

3 x 30-60 sec

Skill - 5-10 min practice. Chest to wall, work toward 60 sec holds.

Support Hold

3 x 30-60 sec

Skill - Parallel bars or chairs. Work toward 60 sec.

Push-ups

3 x 5-8

Horizontal push - 3x5-8. Use appropriate progression.

Bodyweight Row

3 x 5-8

Horizontal pull - 3x5-8. Adjust angle for difficulty.

Bodyweight Squat

3 x 5-8

Squat progression - 3x5-8. Full depth.

Plank

3 x 30-60 sec

Core hold - 3x30-60 sec. Goal: 60 sec solid hold.

Side Plank

3 x 30-60 sec/side

Obliques - 3x30-60 sec each side.

Day 2

Full Body + Skills

7 exercises

Wall Handstand

3 x 30-60 sec

Skill - 5-10 min practice. Chest to wall, work toward 60 sec holds.

Support Hold

3 x 30-60 sec

Skill - Parallel bars or chairs. Work toward 60 sec.

Dips

3 x 5-8

Vertical push - 3x5-8. Use negatives or bench dips if needed.

Pull-ups

3 x 5-8

Vertical pull - 3x5-8. Use negatives or band assist if needed.

Lunges

3 x 5-8

Single leg - 3x5-8 each leg.

Hollow Body Hold

3 x 20-60 sec

Anti-extension - 3x20-60 sec. Lower back pressed to floor.

Arch Body Hold

3 x 20-60 sec

Anti-flexion - 3x20-60 sec. Superman position.

Day 3

Full Body + Skills

7 exercises

Wall Handstand

3 x 30-60 sec

Skill - 5-10 min practice. Chest to wall, work toward 60 sec holds.

Support Hold

3 x 30-60 sec

Skill - Parallel bars or chairs. Work toward 60 sec.

Pike Push-ups

3 x 5-8

Shoulder push - 3x5-8. Hips high, head toward floor.

Chin-ups

3 x 5-8

Supinated pull - 3x5-8. Palms facing you.

Step-ups

3 x 5-8

Single leg strength - 3x5-8 each leg. Use sturdy surface.

Plank

3 x 30-60 sec

Core hold - 3x30-60 sec.

Side Plank

3 x 30-60 sec/side

Obliques - 3x30-60 sec each side.

Progression contract

How it progresses

Manual rule

When it changes

at the end of the stored block · by your logged decision

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.

Questions about Move Routine - Phase 1

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.

The source describes the progression, but this template 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 template in guest mode; signing in is optional for sync and backup.

Ready to run Move Routine - Phase 1?

Use this plan