The requirements to become an official bar brother and beginner requirements

The Bar Brother Requirements + Videos

So let me guess!

You have been training for quite a while.

And you feel stronger.

The urge to reach unknown heights is motivating you more and more.


You seem to be improving on a weekly basis.

And you are looking for something more challenging.

You really want to start building that body of yours.

Do things you have never done before.


You want to be a Bar Brother.

An official Bar Brother.

And you know that in order to become a Bar Brother, you will have to meet some requirements.



There are two requirement levels.

The beginner challenge (Bar Brothers Groningen Requirements).

And the advanced challenge (Official Bar Brothers DC Requirements).


Why two challenges?

Because the Chinese wall wasn’t built in one day.

You need to do it brick by brick.





Passing The Bar Brother Requirements


The beginner requirements are a not too difficult.

And give you an easy goal to start off with.

But don’t underestimate the challenge.

Especially when you are new to Bar Brothers.

It might seem easier than it actually is.


Enough talk, let’s start with the first brick, the beginner challenge.



The Bar Brother Beginner Challenge



Containing the following exercises:

  • 4 muscle ups
  • 15 dips
  • 20 pushups
  • 10 jumping squats
  • 10 leg raises
  • 4 muscle ups


So you passed the beginner requirements? *Applause*

Well done!

Let’s make things a little more difficult.

Let’s lay down the next brick.


The ‘OLD’ Bar Brother Official Challenge


 Consisting of the following exercises:

  • 7 muscle ups
  • 25 dips
  • 10 pull ups
  • 25 push ups
  • 10 leg raises
  • 7 muscle ups
  • 5 minutes


This old version of the requirements, is definitely still a big challenge and one to be proud of when passed.

Things have changed recently however.


The ‘NEW Official Bar Brother Requirements’.

As of 2016 the old requirements no longer hold and have been updated with the major difference being an addition of ‘pistol squats’.



The ‘NEW’ Bar Brother Official Challenge


Consisting of the following exercises:

  • 7 muscle ups
  • 25 dips
  • 10 wide grip pull ups
  • 20 pistol squats (10 each leg)
  • 25 push ups
  • 10 full leg raises
  • 7 muscle ups
  • 5 minutes


This is where it all comes together.

The time.

The effort.

And the reward.



How Should You Build Yourself Up To The Bar Brother Requirements?


While your ultimate goal is to pass the official requirements, being a beginner going from ‘not being able to do 1 pull up to having to do 14 muscle ups is a huge leap’.

That’s why it’s good to slowly progress and to view each challenge as a stepping stone for the following one.

Follow the free 6 month plan, start with the system, update your diet.

Take your time, don’t rush things.


Write a date down in your agenda when you want to pass any of the 3 requirements, take massive action and write down your achievements no matter how small to stay motivated.

Frustration will not get you there. Excuses will not get you there.

Consistency will. Sweat will.



What Does It Take To Pass These Requirements?


It’s no rocket science, but you probably don’t want to hear it.

That’s why most people will never pass these requirements.

What makes you different?


You know how to build a wall and you have the 12 week system to help you cement the process.

Which means you also know how to build your body.

It works the same way.


Brick by brick by brick.

By rep by rep by rep.

And when you look into the mirror today or tomorrow with the image of what you want to look like, who you want to be like or what you want to feel like in your mind.

You will know that knowing this doesn’t mean that you ‘will’.

But it does mean that you ‘can’.


Beast mode ON!




206 thoughts on “The Bar Brother Requirements + Videos

  1. Thanks for all the insight and info. I was wondering if I should start with the 6 month plan first, and then move onto the system, or if I should start with the system first. I can’t do many push ups or pull ups and I’m a pretty skinny dude.

    1. Hey Tyler,

      Great question.

      In terms of intensity the 12 week system definitely takes it up a notch compared to the 6 month plan.

      So it both depends on how far you want to take it and on how ready you think you are.

      In your case, I’d say try the 6 month plan first, see what happens and if you are ready, go for the system.

      Beast mode ON!

  2. Hey, after I make the first payment, do I have to continue paying on a monthly basis? Thank you in advance. Greetings from Mexico.

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