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 efficiently as possible.
Which is just as important as working hard.
The problem is that you are new to this and there are tons of routines, but which should you do?
The good news? This question has been asked over 10.000 times.
The bad news? There isn’t a one-size-fits-all for everyone.
While it differs per individual, I believe that with this 6 month calisthenics workout plan you’ll be pretty much covered as a beginner.
Keep what is useful, discard what is not and add what works best for you.
Ready to go from a beginner to a BEAST?
If you are reading this, it’s because you -just like many other people- have asked yourself 1 simple 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 take the first step towards passing the official Bar Brother exam.
Every month has its 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
In order to prevent injuries or become demotivated on this plan, there are certain requirements which you will need to meet first.
It will help smoothen your transition from one month to the other.
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
You can also find some posts addressing the different progressions:
- Find a push up progression routine here
- Find a chin up progression routine here
- Find a dip progression routine here.
- Find a leg raise progresion routine here.
If you meet these requirements, prepare for six months of body weight training.
Once again, I emphasise that this plan should be considered a blueprint to a new body and is not a be-all end-all thing.
Whatever you put into your ‘calisthenics workout’ plan is up to you as long as you use the right foundation.
Or you might find yourself using one that does more harm than good.
And we don’t want that to happen.
So where do you start?
You probably know that it’s not an easy question to answer.
Generally you would benefit more from overdoing the basics than you would from progressing too fast.
Be conservative and humble. Slow and steady beats fast and impatient.
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.
I don’t want to sound like the guy who keeps you on a leash.
But I’d like to take my responsibility and make sure that you get most out of this plan.
By managing your expectations and by making you aware of possible pitfalls.
Month 1: The Full Body Workout Plan
Your Workout Schedule
In a weekly plan, your workouts would look like the following diagram.
Assuming that you start on Monday.
With in between each day of exercise a rest day for you to recover.
Keep in mind that this is the bare minimum amount of training you will need to get consistent results.
Optionally you can add more days for 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:
If you don’t have a pull up bar, use the no equipment routine instead of the full body routine.
If you have serious 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.
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”.
Month 2: Let’s Go Workout To Develop Upper Body Strength
Your Workout Schedule
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.
Month 3: Combining Workouts To Reach A New Level Of Intensity
Your Workout Schedule
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.
The reason why the Full Body Routine is placed first is because I’d rather have you do the basics perfectly and be exhausted for the Let’s Go than to have it the other way around.
Better basics equals less injuries.
As you progress through the month and increase your strength you might want to alternate both or start with the Let’s Go routine first.
That’s up to you.
Month 4: Muscle Up Hunt For The Bar Brother Requirements
In this month your primary focus should be on the muscle up hunt.
Just make it a priority to do this routine with high quality, no shitty repetitions.
If you are having some serious difficulties with your typewriter pull ups, replace your Let’s Go Routine with one of these shoulder routines.
Or just give yourself more time.
You really need to be obsessed at this point, because this is going to be your most difficult month yet.
You might not want to hear this, but a big part of progressing is realising that you actually suck.
Not a little bit, but big time.
Once you accept and embrace that you are a beginner again, you’ll be ready to go to the next level.
If you want to keep progressing indefinitely, never stop with ‘being a beginner’.
Month 5: Muscle Up Progression Up To Get Your First Clean Muscle Up
Your Workout Schedule
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 technique and strength by doing:
- The pulling: Explosive pull ups 5 reps
- The transition: Explosive pull ups with hand rotation 5 reps
- The strength: Jumping into the muscle up and go back into a negative pull up 5 reps
Do this 3-4 sets and then progress into the muscle up routine (At least 5 reps for 3 cycles).
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 you spend plenty of time on the ‘technical part of the muscle up’ which is the transition.
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.
My suggestion is that you stick to the workout plan in month 5 during this month, while trying to do the beginner challenge at least once a week as shown in the workout schedule.
My piece of advice for passing the challenge?
Get a group of friends who join you in your training and make it a goal to try the challenge at least once.
Support each other.
It builds a bond. A strong body and a strong character.
Because in the end it’s not about what you can do, but about who you become because of it.
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. In reality that wasn’t a step.
It was a leap of faith. You might still be a beginner, but not the beginner you were before you started.
I’m sure you aren’t planning to stop anytime soon.
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 workout system by Lazar and Dusan.
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!
Now I’d like to hear from you:
Did you like this post?
Or maybe you have a question.
Either way, leave a quick comment below right now.