Import-ready template

Start Bodyweight Basic

An accessible bodyweight starter using push, pull, leg, and core patterns with simple progressions. Review the full schedule, then run the template inside IronFlow.

Days / week
3
Weeks
1
Level
Beginner
Focus
Calisthenics

Program at a glance

An accessible bodyweight starter using push, pull, leg, and core patterns with simple progressions.

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 A

5 exercises
Push-ups
3 x 4-8

Push progression - 3x4-8. Use easier variation if needed (incline, knee).

Bodyweight Row
3 x 4-8

Pull progression - 3x4-8. Use table or low bar. Adjust angle for difficulty.

Bodyweight Squat
3 x 4-8

Squat progression - 3x4-8. Go as deep as mobility allows.

Glute Bridge
3 x 8-12

Hinge progression - 3x8-12. Squeeze glutes at top.

Plank
3 x 20-30 sec

Core hold - 3x20-30 sec. Progress to longer holds.

Day 2

Full Body B

5 exercises
Diamond Push-ups
3 x 4-8

Tricep focus push - 3x4-8. Hands together under chest.

Pull-ups
3 x 4-8

Vertical pull - 3x4-8. Use negatives or band assist if needed.

Lunges
3 x 4-8

Single leg - 3x4-8 each leg. Alternate legs.

Single Leg Glute Bridge
3 x 6-10

Single leg hinge - 3x6-10 each leg.

Side Plank
3 x 15-20 sec/side

Oblique hold - 3x15-20 sec each side.

Day 3

Full Body C

5 exercises
Pike Push-ups
3 x 4-8

Shoulder push - 3x4-8. Hips high, head toward floor.

Chin-ups
3 x 4-8

Supinated pull - 3x4-8. Palms facing you.

Bulgarian Split Squat
3 x 4-8

Single leg squat - 3x4-8 each leg. Rear foot elevated.

Nordic Curls
3 x 3-6

Hamstring eccentric - 3x3-6. Lower slowly, use hands to push back up.

Hollow Body Hold
3 x 15-30 sec

Anti-extension - 3x15-30 sec. Lower back pressed to floor.

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 Start Bodyweight Basic?

Use this plan