Built-in training planSupports progression engine
Progressive bodyweight variations provide a simple entry point to strength training. How to use: 1. Train 3x per week with rest days between 2. Do 3 sets of 4-8 reps for each exercise 3. When you can do 3x8 with good form, progress to harder variation 4. Rest 60-90 seconds between sets Progressions: - Push: Wall -> Incline -> Knee -> Full -> Diamond -> Archer - Pull: Let Me Ins -> Incline Rows -> Horizontal Rows -> Pull-ups - Squat: Assisted -> Bodyweight -> Close -> Bulgarian - Core: Knee Plank -> Plank -> Side Plank -> Hollow Hold Equipment: Just your body! Optional: sturdy table for rows, chair for dips Review the full schedule, then follow this plan in IronFlow.
[Fit check]
Plan profile: Level Beginner · Focus Calisthenics · Training days per week: 3. Confirm the schedule and equipment below before starting.
Training level: Beginner · Plan focus: Calisthenics · Training days per week: 3
This plan may not match your schedule or training needs. Training days per week: 3 · Equipment: Bodyweight
[Plan at a glance]
Progressive bodyweight variations provide a simple entry point to strength training. How to use: 1. Train 3x per week with rest days between 2. Do 3 sets of 4-8 reps for each exercise 3. When you can do 3x8 with good form, progress to harder variation 4. Rest 60-90 seconds between sets Progressions: - Push: Wall -> Incline -> Knee -> Full -> Diamond -> Archer - Pull: Let Me Ins -> Incline Rows -> Horizontal Rows -> Pull-ups - Squat: Assisted -> Bodyweight -> Close -> Bulgarian - Core: Knee Plank -> Plank -> Side Plank -> Hollow Hold Equipment: Just your body! Optional: sturdy table for rows, chair for dips
[Plan shape]
See how many planned work sets each week contains and how the block is paced over time.
Planned work sets from the stored plan
Each block represents one planned week
[Relevant alternatives]
These plans share some of this plan's schedule, goal, experience, or equipment profile.
[More tools]
[Day-by-day schedule]
Every exercise below comes from the built-in plan stored in the app.
Chest
Push progression - 3x4-8. Use easier variation if needed (incline, knee).
Back
Pull progression - 3x4-8. Use table or low bar. Adjust angle for difficulty.
Legs
Squat progression - 3x4-8. Go as deep as mobility allows.
Glutes
Hinge progression - 3x8-12. Squeeze glutes at top.
Core
Core hold - 3x20-30 sec. Progress to longer holds.
Chest
Tricep focus push - 3x4-8. Hands together under chest.
Back
Vertical pull - 3x4-8. Use negatives or band assist if needed.
Legs
Single leg - 3x4-8 each leg. Alternate legs.
Glutes
Single leg hinge - 3x6-10 each leg.
Core
Oblique hold - 3x15-20 sec each side.
Shoulders
Shoulder push - 3x4-8. Hips high, head toward floor.
Back
Supinated pull - 3x4-8. Palms facing you.
Legs
Single leg squat - 3x4-8 each leg. Rear foot elevated.
Hamstrings
Hamstring eccentric - 3x3-6. Lower slowly, use hands to push back up.
Core
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 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]
Training days per week: 3. Check the day-by-day preview before you start.
Planned weeks: 1. The schedule preview is generated from the same plan data used in the app.
This plan 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 plan in guest mode. Signing in is optional for sync and backup.
[Use this plan]