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
3
Weeks
1
Level
Beginner
Focus
Calisthenics

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

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.

Frequently Asked Questions

IronFlow is a structured strength training app that helps you follow programs, log workouts, and analyze progress. Import plans from Google Sheets, train on mobile, and manage everything on desktop when needed.

Yes. IronFlow keeps core training features free, including plan management, workout logging, analytics, and Google Sheets sync. Pro is an optional upgrade for deeper tools.

Yes. All your workout data is stored locally on your device so you can log sets at the gym without an internet connection. Data syncs when you're back online.

Absolutely. You can import a plan from Google Sheets, paste text, scan an image, or use AI to generate one. You can also start from a built-in proven program.

IronFlow works on Android (Google Play), iOS (as a Progressive Web App), and any modern desktop browser.

Your data is stored locally on your device first. If you create an account, it syncs to the cloud with encryption in transit. You can export or delete your data at any time.

IronFlow Pro is an optional in-app upgrade with advanced analytics, curated programs, higher plan and import limits, and upcoming watch support.

Ready to run Move Routine - Phase 1?

Use this plan