Calisthenics-Workout-Plan-For-Bar-Brother-Beginners

The Essential 6 Month Calisthenics Workout Plan For Bar Brother Beginners

Let’s get real here.

You are someone who acts, not someone who talks.

You want to work your ass off.

Day in, day out…

 

But you also want to know how you can do this as efficient as possible.

Which is just as important as working hard.

Knowing what to do…exactly.

The problem is that you are new to this and there are tons of routines, but which should you do?

 

Well, here’s the good news…this question has been asked before.

Although I am hesitant to tell you exactly what to do, because it really differs per individual, I can give you a clear six month calisthenic workout plan which will benefit most beginners.

Of course it’s not going to fit all of you, but keep what is useful, discard what is useless and add what works for you.

Ready to get your BEAST MODE ON?

 

If you are reading this, it’s because you’ve -just like many other people- have asked yourself 1 question:

How should I begin Bar Brother Training?

I have decided to set up a simple 6 month plan for calisthenics workouts which an absolute beginner can use to start training and to make the first step towards passing the official Bar Brother exam.

Every month has it’s own challenge and things aren’t going to become easier.

But you are going to get stronger…

 

 

The Requirements To Start With The 6 Month Calisthenics Workout Plan To Become A Bar Brother Beast And Progression Exercises For Fundamental Strength

 

First of all to start this six month schedule you need to be able to do:

  • 5 push ups
  • 5 pull ups/chin ups
  • 5 knee raises
  • 5 dips
  • 5 squats

 

Lacking the strength for these exercises?

Don’t worry about it.

There is a thorough description in the Starter Guide.

Including an absolute beginner fully body workout routine and a description on how to do them correctly.

 

1. Find a push up progression routine here

2. Find a chin up progression routine here

3. Find a dip progression routine here.

4. Find a leg raise progresion routine here.

 

If you meet these requirements, prepare for six months of Body Weight Beast Mode training!

Realize that this plan suits as a blueprint and is not a be-all end-all thing.

It’s your responsibility to find which month and routine suit your current level.

Start there.

 

Wanting to be too cool and skipping the basics will lead to injuries.

It’s better to underestimate than to overestimate your level of strength.

It will pay off in the long run…BIG TIME.

 

 

Month 1: The Full Body Workout Plan

 

Calisthenics Workout Plan

 

Workout schedule:

  • Monday – Full Body Routine
  • Wednesday – Full Body Routine
  • Friday – Full Body Routine
  • Additional days: Leg dominant routines

 

Optionally you can add more days or leg routines, but training at least 3 days is a minimum.

In the first month the focus is on getting your body used to calisthenics training.

By doing a full body routine you hit all the muscles.

This means the 5 big muscle groups:

  • Back
  • Chest
  • Legs
  • Abs
  • Arms

 

If you don’t have a pull up bar, use the no equipment routine instead of the full body routine.

You can find an additional basic full body routine which helps you build up strength by subscribing to get the Bar Brother Starter Guide (You can vary in the exercises or combine a little bit of both, just make sure you train ALL your muscles).

If you have sever muscle soreness find out which 5 things you can do to keep training.

 

This is your first month of training so don’t expect any major results, remember how many years it took your body to become the way it is right now?

You can’t expect that to change in 1 month can you?

Just keep in mind that the first month is about adaptation of the entire body.

Make sure you do a proper warming up before every routine to prevent and prepare yourself for injuries.

And minimize your time between exercises as much as possible, take your rest between your cycles (1-3 minutes).

 

This month you lay your foundation for the other 5 months.

Keep in mind that training yourself into an imbalance here will lead to issues later.

While you might not notice it and feel like you are doing the same thing over and over, things will be changing in the first month…fast.

Or as mister Myagi from the Karate kid would say: ‘Wax on, wax off”.

 

 

Training Tip: Don’t Forget Legs And Feel Free To Add Variety

 

If doing this routine 3 times a week (or more) gets a little too boring and you want to do something else, just pick one of the 14 bar brother beginner routines to add to the fun.

Just keep in mind that you want to hit all the 5 major muscle groups in a balanced way as much as possible.

If you feel like this is too easy you can add more days or continue in the next month.

 

If you want some more variety or train more than 3 times a week, add a leg routine.

Training both legs and upper body has shown to lead to increased levels of testosterone (which is good for overall muscle growth), compared to only training your upper body (study)

The leg exercises will definitely be sufficient for someone who only has time to workout 3 times a week and needs a full body workout.

 

 

Month 2: Let’s Go Workout To Develop Upper Body Strength

 

Workout Plan For Calisthenics

 

Workout schedule:

  • Monday – Let’s Go Routine
  • Wednesday – Full Body Routine/No Equipment Routine
  • Friday – Let’s Go Routine
  • Additional days: Leg dominant routines

 

By now you should have developed some additional push and pull up strength.

In this second month the focus is on pushing your strength even more and building both your upper body and triceps, which you will need for a good muscle up.

 

Training Tip: Focus On Quality Over Quantity

 

It’s cool to say that you can do 10 pull ups.

But there is a huge difference between 10 bad pull ups and 10 good pull ups.

Drop the ego and the need to feel cool and stick to quality instead.

You will be way stronger and injury free down the road.

 

And if really feel like you need to do a lot of bad quality executions.

Month 4 will show you why quality is important.

The hard way.

 

 

Month 3: Combining Workouts To Reach A New Level Of Intensity

 

Calisthenics Training Plan

Workout schedule:

  • Monday – Full Body Routine/No Equipment Routine + Let’s Go Routine
  • Wednesday – Full Body Routine/No Equipment Routine + Let’s Go Routine
  • Friday – Full Body Routine/No Equipment Routine + Let’s Go Routine
  • Additional days: Leg dominant routines

 

This month is going to require a lot of effort since you are really going to a significantly higher level of calisthenics workout intensity.

Your upper body needs to start developing the strength to start a muscle up routine, which will be of a significantly higher level than you are used to.

 

Training Tip: Use A Deload Workout Week To Refuel

 

During this month in the last week before you transition to month 4, I want you to take 1 week where you basically do only 50% of what you normally do.

It’s called a ‘deload week’.

And it’s a tool you can use to allow your body to ‘supercompensate’ for all the adaptive pressure you have been putting on it.

As a result you’ll become even stronger by doing less for a short amount of time.

 

Look at it as refueling and repairing yourself completely.

To start fully energized and filled with fuel again.

 

Make sure you can do these routines with the right technique and quality or the next month is going to be discouraging.

Which it will probably be anyways, but that’s part of becoming stronger.

Finding your limits and redefining them!

 

 

Month 4: Muscle Up Hunt To Take The Most Important Step Towards The Bar Brother Requirements

 

Calisthenics Workout For Muscle Ups

 

Workout schedule:

  • Monday – Muscle Up Hunt (Aim for 5 reps) + Full Body Routine/No Equipment Routine
  • Wednesday – Let’s Go Routine + Full Body Routine/No Equipment Routine
  • Friday – Muscle Up Hunt (Aim for 5 reps) + Full Body Routine/No Equipment Routine
  • Additional days: Leg dominant routines

 

In this month your primary focus should be on the muscle up hunt.

Just make it a priority to do this routine every training no exceptions.

If you are having some serious difficulties with your typewriter pull ups, replace your Let’s Go Routine with one of these shoulder routines.

You really need to be obsessed at this point, because this is going to be your most difficult month yet.

 

Training Tip: Use Exercise Progression And Aim For 5 Repetitions

 

Always aim for 5 reps at least where possible.

If you are unable to do 1 rep of the give exercise, regress to an easier progression.

Instead of typewriters do wide grip pull ups for example, minimum of 5 reps.

 

If you can do 1 typewriter, do 1 and regress to 4 more wide pull ups.

If you can do 2 typewriters, do 2 and regress to 3 more wide pull ups etc.

Always aim for those 5 reps.

 

Doing these exercises with high quality standards will make transitioning to more advanced moves much easier.

If you have difficulties doing these, chances are that you have been doing some of the previous months with less quality that you should have.

If you can do all of the above muscle up hunt moves for at least 5 reps, you will have enough strength for the next month.

Patience is key.

 

 

Month 5: Muscle Up Progression Up To Get Your First  Clean Muscle Up

 

 

Workout schedule:

  • Monday – Muscle Up Progression + Muscle Up Hunt
  • Wednesday – Muscle Up Progression + Full Body Routine/No Equipment Routine
  • Friday – Muscle Up Progression + Muscle Up Hunt
  • Additional days: Leg dominant routines

 

This month the training is going to change a little, because right now you should have the fundamental strength to do all the basic full body exercises.

In addition to that, you have developed upper body strength to progress into a muscle up by doing the muscle up routine.

 

So what you can do now is focus on the muscle up itself by doing (See the video):

1. Explosive pull ups 5 reps

2. Explosive pull ups with hand rotation 5 reps

3. Jumping into the muscle up and go back into a negative pull up 5 reps

 

Do this 3 sets and then progress into the muscle up routine.

If you don’t have the strength to do an additional upper body routine, progress into the full body routine or add a leg routine.

You can add some variety here, just make sure your focus is on the muscle up.

 

 

Month 6: The Bar Brother Beginner Challenge To Set The Base For The Official Challenge

 

 

This is the Bar Brother Beginner Challenge, consisting of:

  • 4 muscle ups
  • 15 dips
  • 20 pushups
  • 10 jumping squats
  • 10 leg raises
  • 4 muscle ups
  • 3 minute time limit

 

Now it’s time for you to do the calisthenic beginner challenge.

Make sure you do a good warming up and go for it, six months of hard work will surely allow you to pass this…there is no doubt in my mind.

 

 

What Do You Need To Do After You Have Passed The Beginner Challenge?

 

So you’ve decided to go all the way?

Well…you’ve taken the first step.

That’s 1 step more than most people.

So what’s next?

 

Continue training for the official challenge, which you should be able to do in the following 6 months.

Upgrade your training to the 12-week system.

And keep in mind that training is one part of becoming stronger and that the other part is a healthy calisthenics diet.

The healthier you eat while on this 6 month training schedule, the stronger you will be at the end of it.

And the better your results.

 

Even small changes in your daily habits and diet can have enormous effects.

And the sooner you get started, the sooner those goals of yours will start becoming real.

Just like the dream of the person you want to be.

 

Beast mode ON!

 

 

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