Import-ready templateSupports progression engine
An accessible bodyweight starter using push, pull, leg, and core patterns with simple progressions. Review the full schedule, then run the template inside IronFlow.
Fit check
A Beginner Calisthenics plan for 3 training days per week. Confirm the schedule and equipment below before starting.
Lifters at Beginner level who want a Calisthenics plan and can train 3 days per week.
Your schedule or training needs do not match 3 days per week and the listed equipment: Bodyweight.
An accessible bodyweight starter using push, pull, leg, and core patterns with simple progressions.
Program shape
See how many planned work sets each week contains and how the block is paced over time.
Planned work sets from the stored template
Each block represents one programmed week
Relevant alternatives
These plans share some of this program's schedule, goal, experience, or equipment profile.
More tools
Every exercise below comes from the importable template currently stored in the app.
Push progression - 3x4-8. Use easier variation if needed (incline, knee).
Pull progression - 3x4-8. Use table or low bar. Adjust angle for difficulty.
Squat progression - 3x4-8. Go as deep as mobility allows.
Hinge progression - 3x8-12. Squeeze glutes at top.
Core hold - 3x20-30 sec. Progress to longer holds.
Tricep focus push - 3x4-8. Hands together under chest.
Vertical pull - 3x4-8. Use negatives or band assist if needed.
Single leg - 3x4-8 each leg. Alternate legs.
Single leg hinge - 3x6-10 each leg.
Oblique hold - 3x15-20 sec each side.
Shoulder push - 3x4-8. Hips high, head toward floor.
Supinated pull - 3x4-8. Palms facing you.
Single leg squat - 3x4-8 each leg. Rear foot elevated.
Hamstring eccentric - 3x3-6. Lower slowly, use hands to push back up.
Anti-extension - 3x15-30 sec. Lower back pressed to floor.
Progression contract
When it changes
as you master each movement · when all sets reach the top of the rep range
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.
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.
This template declares a supported progression rule. After the required workout state is complete, IronFlow can use the rule to evaluate the next step.
No. You can select and start the template in guest mode; signing in is optional for sync and backup.