Import-ready template

Reddit Recommended Routine

The r/bodyweightfitness staple for full-body strength, skill practice, and scalable calisthenics work. Review the full schedule, then run the template inside IronFlow.

Days / week
3
Weeks
1
Level
Beginner
Focus
Calisthenics

Program at a glance

The r/bodyweightfitness staple for full-body strength, skill practice, and scalable calisthenics work.

Max lifts
No max lift setup required before starting
Equipment
BodyweightResistance Band
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 A

12 exercises
Warm-up Shoulder Rolls
1 x 20

Warmup - 10 forward, 10 backward

Warm-up Arm Circles
1 x 40

Warmup - 10 small, 10 large each direction

Bodyweight Squat
1 x 10

Warmup - slow and controlled

Pull-ups
3 x 5-8

Pair 1A - 3x5-8. Use progression: Scapular Pulls -> Negatives -> Pull-ups -> Weighted. Rest 90 sec then do rows.

Inverted Row
3 x 5-8

Pair 1B - 3x5-8. Use progression: High Incline -> Low Incline -> Horizontal -> Archer. Rest 90 sec then back to pull-ups.

Dips
3 x 5-8

Pair 2A - 3x5-8. Use progression: Bench Dips -> Negative Dips -> Parallel Bar Dips -> Ring Dips. Rest 90 sec then do pushups.

Push-ups
3 x 5-8

Pair 2B - 3x5-8. Use progression: Wall -> Incline -> Floor -> Diamond -> Pseudo Planche. Rest 90 sec then back to dips.

Squat
3 x 5-8

Pair 3A - 3x5-8. Use progression: Assisted -> Bodyweight -> Bulgarian Split -> Shrimp -> Pistol. Rest 90 sec then do hinge.

Single Leg Romanian Deadlift
3 x 5-8

Pair 3B - 3x5-8 each leg. Hinge movement. Can use Nordic curl progression if preferred. Rest 90 sec.

Plank
3 x 30 sec

Core Triplet 1 - Hold 30 sec. Progress to RKC Plank when easy.

Side Plank
3 x 30 sec/side

Core Triplet 2 - Hold 30 sec each side.

Reverse Hyperextension
3 x 8-12

Core Triplet 3 - 3x8-12. Can substitute with glute bridges.

Day 2

Full Body B

12 exercises
Warm-up Shoulder Rolls
1 x 20

Warmup - 10 forward, 10 backward

Warm-up Arm Circles
1 x 40

Warmup - 10 small, 10 large each direction

Bodyweight Squat
1 x 10

Warmup - slow and controlled

Pull-ups
3 x 5-8

Pair 1A - 3x5-8. Use progression: Scapular Pulls -> Negatives -> Pull-ups -> Weighted. Rest 90 sec then do rows.

Inverted Row
3 x 5-8

Pair 1B - 3x5-8. Use progression: High Incline -> Low Incline -> Horizontal -> Archer. Rest 90 sec then back to pull-ups.

Dips
3 x 5-8

Pair 2A - 3x5-8. Use progression: Bench Dips -> Negative Dips -> Parallel Bar Dips -> Ring Dips. Rest 90 sec then do pushups.

Push-ups
3 x 5-8

Pair 2B - 3x5-8. Use progression: Wall -> Incline -> Floor -> Diamond -> Pseudo Planche. Rest 90 sec then back to dips.

Squat
3 x 5-8

Pair 3A - 3x5-8. Use progression: Assisted -> Bodyweight -> Bulgarian Split -> Shrimp -> Pistol. Rest 90 sec then do hinge.

Single Leg Romanian Deadlift
3 x 5-8

Pair 3B - 3x5-8 each leg. Hinge movement. Can use Nordic curl progression if preferred. Rest 90 sec.

Plank
3 x 30 sec

Core Triplet 1 - Hold 30 sec. Progress to RKC Plank when easy.

Side Plank
3 x 30 sec/side

Core Triplet 2 - Hold 30 sec each side.

Reverse Hyperextension
3 x 8-12

Core Triplet 3 - 3x8-12. Can substitute with glute bridges.

Day 3

Full Body C

12 exercises
Warm-up Shoulder Rolls
1 x 20

Warmup - 10 forward, 10 backward

Warm-up Arm Circles
1 x 40

Warmup - 10 small, 10 large each direction

Bodyweight Squat
1 x 10

Warmup - slow and controlled

Pull-ups
3 x 5-8

Pair 1A - 3x5-8. Use progression: Scapular Pulls -> Negatives -> Pull-ups -> Weighted. Rest 90 sec then do rows.

Inverted Row
3 x 5-8

Pair 1B - 3x5-8. Use progression: High Incline -> Low Incline -> Horizontal -> Archer. Rest 90 sec then back to pull-ups.

Dips
3 x 5-8

Pair 2A - 3x5-8. Use progression: Bench Dips -> Negative Dips -> Parallel Bar Dips -> Ring Dips. Rest 90 sec then do pushups.

Push-ups
3 x 5-8

Pair 2B - 3x5-8. Use progression: Wall -> Incline -> Floor -> Diamond -> Pseudo Planche. Rest 90 sec then back to dips.

Squat
3 x 5-8

Pair 3A - 3x5-8. Use progression: Assisted -> Bodyweight -> Bulgarian Split -> Shrimp -> Pistol. Rest 90 sec then do hinge.

Single Leg Romanian Deadlift
3 x 5-8

Pair 3B - 3x5-8 each leg. Hinge movement. Can use Nordic curl progression if preferred. Rest 90 sec.

Plank
3 x 30 sec

Core Triplet 1 - Hold 30 sec. Progress to RKC Plank when easy.

Side Plank
3 x 30 sec/side

Core Triplet 2 - Hold 30 sec each side.

Reverse Hyperextension
3 x 8-12

Core Triplet 3 - 3x8-12. Can substitute with glute bridges.

Frequently Asked Questions

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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.

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