# Flowrk — Calisthenics Training > Calisthenics Training (iPhone/iPad app by DYLAN RAY MACE.) - Source: https://appshunter.io/ios/app/flowrk/id6761130728 (this page in markdown: same URL + `.md`) - Developer: [DYLAN RAY MACE](https://appshunter.io/developer/1887783238) - Category: Health & Fitness - Price: Free - Age rating: 4+ - Requires: iOS 15.1 · 39 MB - Languages: American English - Released: 2026-03-27 - Data updated: 2026-09-20 - User reviews in markdown: https://appshunter.io/ios/app/flowrk/id6761130728/reviews.md ## What is Flowrk? DESCRIPTION: Flowrk builds intelligent, full-scale calisthenics workouts tailored to your equipment, experience, and the skills you're chasing. TRAIN SMARTER Pick from 5 training modes - Upper Body, Lower Body, Mobility, Handstands, or Flow. Flowrk builds a complete session around the equipment you actually own and the level you're actually at, with logical supersets and no wasted time. BUILD YOUR OWN PROGRAMME Enter a plan from your trainer, or write your own split. Multi-day cycles with supersets, per-exercise notes, prescribed rest intervals and per-set rep schemes. Start a day, finish it, and the cycle moves on by itself. TRAIN FOR A SKILL Working toward a muscle-up, handstand, pistol squat, L-sit, or shoulder stand? Pick your target skills and every session adds dedicated skill practice for the prerequisites you're still short on - placed right after the warm-up, while you're freshest. MOVEMENT & FLOW Flow is a dedicated capoeira and movement session - ground flow, inversions and balance, kicks and transitions. No equipment needed, just floor space. TRACK EVERYTHING Log reps, weight, and time for every set. Built-in rest timer with haptic alerts keeps you on pace. See your last performance on every exercise so you know exactly what to beat. PROGRESSIVE OVERLOAD Flowrk automatically suggests your next target based on previous sessions - when to add a rep, when to bump weight, and when you've plateaued and need to change stimulus. SEE YOUR PROGRESS Personal bests on every lift and hold, progress charts per exercise, streak and consistency tracking, and a muscle balance check that shows what you've been neglecting. YOUR DATA IS YOURS Export a full backup and restore it - history, programmes, records and settings. No account required, and everything lives on your device. 200+ EXERCISES A curated library of calisthenics, kettlebell, ring, barbell, mobility, and capoeira exercises with coach tips and video references. FEATURES - 5 workout modes with smart exercise selection, plus your own programmes - Difficulty set per capability - pulling, pushing, legs, compression, handstand - Skill training for muscle-up, handstand, pistol squat, L-sit, and shoulder stand - Equipment-based filtering (bars, rings, kettlebells, bands, gym kit, and more) - Auto rest timer with haptics - Progressive overload recommendations - Personal bests and per-exercise progress charts - Suggested deloads - Backup and restore - Exercise swap and add during workouts - Workout history and detailed session review - Oura Ring integration for readiness-based training - Apple HealthKit sync - Crash recovery - never lose a workout in progress - Dark mode support ## Version history (last 4 releases) ### 3.1.0 — 2026-08-26 Build your own programmes Create multi-day training plans with supersets, per-exercise notes, prescribed rest intervals and per-set rep schemes. Start a day, finish it, and the plan moves on by itself. Your data can leave the phone Export a full backup and restore it. Workout history, programmes, records and settings - everything the app has learned about your training. Personal Bests The app already had every number. Now it shows them: your best on each lift and hold, drawn only from sets you actually completed. Progress charts See weight, reps and time move over the weeks, per exercise. Sessions that match the work you do - Leg days now guarantee real compound movement - a squat, a hinge and a hip extension - instead of filling with ankle prep. - Upper body guarantees a pull-up, a dip and a row, and picks them at your level rather than the easiest thing available. - Difficulty is set per capability, not one global number, so strong pulling no longer hands you the hardest core work in the library. - Handstand sessions stay about handstands at every length. Training with a gym Barbell, cable and machine work, and a proper dumbbell library. Smaller things Deloads. A warm-up you can switch off. Start a session from the home screen in one tap. Saved equipment kits you can name and switch between. Swapping an exercise now offers comparable movements, not the easiest ones. Search finds hyphenated names like "muscle up". New app icon. ### 3.0.0 — 2026-07-30 • Flow — a new movement and capoeira session. Ground flow, inversions and balance, kicks and transitions. No equipment needed, just floor space. • Skill Work — pick your target skills in Profile (muscle-up, handstand, pistol squat, L-sit, shoulder stand) and every session now includes dedicated practice for the prerequisites you're still short on, placed right after the warm-up while you're fresh. • Smarter programming — heavy compound work now always comes before accessory work, and your plan refreshes automatically with alternating A/B sessions so consecutive workouts stop repeating. • More exercises, including beginner on-ramps for pull-ups and dips, plus repaired progression chains throughout the library. • Weighted mode has been removed — it produced the same session as Volume. Your existing history is preserved. • Numerous fixes to workout generation, progressive overload and reliability. ### 2.1.0 — 2026-04-09 What's New in 2.1.0 - Smart workout programming — exercises now pair opposing muscles in supersets - Learn from your training — skip exercises 3 times and they drop from rotation - Post-workout feedback — tell the app if you want more or less volume - Health Dashboard — track streaks, weekly training, and Oura readiness - 15/30 minute express workouts built for efficiency - Working YouTube tutorials for every exercise - Easier/Harder buttons with expanded progression chains ### 1.0 — 2026-03-27 No release notes. ## Apps similar to Flowrk | App | Rating | Price | Category | | --- | --- | --- | --- | | [Ranik: Calisthenics Test](https://appshunter.io/ios/app/ranik-calisthenics-test/id6791997528) | — | Free | Health & Fitness | | [MicroSets](https://appshunter.io/ios/app/microsets/id6763189304) | — | Free | Health & Fitness | | [Rest Assured: Workout Log](https://appshunter.io/ios/app/rest-assured-workout-log/id6760107763) | — | Free | Health & Fitness | | [Ivarjishe](https://appshunter.io/ios/app/ivarjishe/id6764043955) | — | Free | Health & Fitness | | [Repstack: Calisthenics](https://appshunter.io/ios/app/repstack-calisthenics/id6788094307) | — | Free | Health & Fitness | | [Ascend - Workout Tracker](https://appshunter.io/ios/app/ascend-workout-tracker/id6756195199) | — | Free | Health & Fitness | --- *Data collected daily from the US App Store and indexed by [AppsHunter](https://appshunter.io/). User reviews are verbatim App Store reviews. Ratings, prices and chart positions refresh continuously; this snapshot is from 2026-09-20.*