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Built-in training plan

Move Routine - Phase 1

A skill-focused bodyweight program from r/bodyweightfitness. How to use: 1. Train 3x per week with rest days between 2. Start with mobility/skill work, then strength 3. Do 3 sets of 5-8 reps for strength exercises 4. Practice skills for time (start with 5-10 min total) Phase 1 goals: - Wall Handstand: 60 sec hold - Support Hold: 60 sec - Plank & Side Plank: 60 sec each - Basic strength foundation Skill practice: - Handstand: Face wall, work toward 60 sec - Support: On parallel bars or chairs - Practice daily if possible (5-10 min) Progression: - Move to Phase 2 when goals are met - Phase 2 adds L-sit, crow pose, and harder progressions Review the full schedule, then follow this plan in IronFlow.

Example built-in strength training plan in IronFlow
Move Routine - Phase 1
Days / week
3
Weeks
1
Level
Beginner
Focus
Calisthenics

[Fit check]

Is Move Routine - Phase 1 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 skill-focused bodyweight program from r/bodyweightfitness. How to use: 1. Train 3x per week with rest days between 2. Start with mobility/skill work, then strength 3. Do 3 sets of 5-8 reps for strength exercises 4. Practice skills for time (start with 5-10 min total) Phase 1 goals: - Wall Handstand: 60 sec hold - Support Hold: 60 sec - Plank & Side Plank: 60 sec each - Basic strength foundation Skill practice: - Handstand: Face wall, work toward 60 sec - Support: On parallel bars or chairs - Practice daily if possible (5-10 min) Progression: - Move to Phase 2 when goals are met - Phase 2 adds L-sit, crow pose, and harder progressions

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

work sets

Plan length

Each block represents one planned week

1
weeks

[Relevant alternatives]

Compare the closest fits

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

Hybrid Calisthenics Routine

Training days/week: 3 · Plan weeks: 1 · Beginner

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Minimalist Routine

Training days/week: 3 · Plan weeks: 1 · Beginner

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Reddit Recommended Routine

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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]

Day-by-day schedule

Every exercise below comes from the built-in plan stored in the app.

Day 1

Full Body + Skills

7 exercises
Wall Handstand
3 x 30-60 sec

Shoulders

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

Support Hold
3 x 30-60 sec

Chest

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

Push-up
3 x 5-8

Chest

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

Bodyweight Row
3 x 5-8

Back

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

Bodyweight Squat
3 x 5-8

Legs

Squat progression - 3x5-8. Full depth.

Plank
3 x 30-60 sec

Core

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

Side Plank
3 x 30-60 sec/side

Core

Obliques - 3x30-60 sec each side.

Day 2

Full Body + Skills

7 exercises
Wall Handstand
3 x 30-60 sec

Shoulders

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

Support Hold
3 x 30-60 sec

Chest

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

Dip
3 x 5-8

Chest

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

Pull-up
3 x 5-8

Back

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

Lunge
3 x 5-8

Legs

Single leg - 3x5-8 each leg.

Hollow Body Hold
3 x 20-60 sec

Core

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

Arch Body Hold
3 x 20-60 sec

Back

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

Day 3

Full Body + Skills

7 exercises
Wall Handstand
3 x 30-60 sec

Shoulders

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

Support Hold
3 x 30-60 sec

Chest

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

Pike Push-up
3 x 5-8

Shoulders

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

Chin-up
3 x 5-8

Back

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

Step-up
3 x 5-8

Legs

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

Plank
3 x 30-60 sec

Core

Core hold - 3x30-60 sec.

Side Plank
3 x 30-60 sec/side

Core

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 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 Move Routine - Phase 1

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