Today you are going to learn EXACTLY how you can start your calisthenics training as a beginner.
This calisthenics workout plan has been used successfully by 1000+ people from around the world.
Here is what you will get:
- Effective routines to build muscle and burn fat.
- Life lessons to become the best version of yourself.
- And the best possible start as a calisthenics beginner.
This workout plan will give you a complete breakdown.
You can begin your calisthenics training TODAY!
Contents
Chapter 1:
What Is Calisthenics Workout?
If you want to know what calisthenics is about, you need to know what it means first.
When you do know, you will say: "That sounds obvious!".
The question is:
Where do you start?
Use the definition, history and link in this chapter to get a better idea.
Calisthenics Definition
According to Wikipedia, Calisthenics (also known as 'street workout') is a form of bodyweight training.
Or more precise, it is the art of using your body weight as resistance to develop your physique.
Here is a snippet of the exact definition:
Calisthenics training uses minimal equipment and is intended to increase strength, fitness and flexibility through different exercises.
Common exercises are:
- chin ups,
- push ups,
- squats,
- dips;
- and leg raises.
The beautiful thing about calisthenics?
You can do it anywhere. Anytime.
The entire world becomes your gym. How exciting is that?
And you aren't the first one.
For example, a quick Google search shows that calisthenics has gotten quite popular:
Just look at the sharp increase from 2013 to 2014 of more than 109%:
But before you become one of those people, you need to be prepared.
Why?
Because although you only use your own body weight.
It does not mean that you cannot get injured.
In the ultimate calisthenics guide for beginners, you will find an entire chapter dedicated to:
- injuries;
- recovery from injuries;
- and prevention of injuries.
The good news?
With the tips and workout plans in this post, you should be up and running in no time.
Ready for an adventure?
The Best Calisthenics Goals
You will NEVER arrive anywhere if you don't know where you are going.
So the first question you need to ask yourself is:
"Where do I want to go?"
A quick Reddit search for example shows that a lot of beginners struggle with that question:
In fact, there are tons and tons of topics on goal setting:
So, it's clearly something you will struggle with as a beginner.
And here is the key to crush your goals THIS year:
An implementation intention.
According to the British Journal of Health and Psychology, people who use implementation intentions increase their chances of following up on a new habit by 200%.
What is it?
A simple 1 sentence statement:
I want to (WHAT), at (WHEN) in the (WHERE).
For example:
"I want to do 3 full body circuits (what), at 11:30 on Wednesdays and Fridays (when) in the garage (where)."
It's clear, either you do 3 circuits or not.
And because it's clear you are more likely to ACTUALLY do it.
Write Down 1-3 Implementation Intentions
Grab a notebook or a piece of paper and write down 1-3 implementation intentions.
Even if you change them after reading this post, you'll be practicing the skill of setting goals.
So what is the best goal for calisthenics beginners?
"A goal that states, what, where and when you are going to do what you intend to do."
That wasn't hard, right?
And take some time to notice what setting goals does to your emotions.
You feel excitement, because it SUPERCHARGES your brain.
That is...
...if it's clearly defined.
Now, it's time for the fun part.
Chapter 2:
The Requirements For Your Calisthenics Workout Plan
In this chapter you will get a list of the most common injuries...
...a link to 7 effective warming up routines that you can use to prevent those injuries.
And a basic workout plan to make sure you are ready for the coming 6 months.
So if you want to avoid getting hurt and make sure you make it to the end, this chapter is for you.
Warming Up
In the coming months, you will make some amazing progress.
Especially if you are consistent.
But what you need first, is a basic level of strength.
Warm up and use rest intelligently
To start safely, you need to be prepared and use these 7 effective routines to warm up before your training.
What do you want to focus on during your warm up?
- your wrists (18,6% of injuries);
- and shoulders (41,9% of injuries).
Both will need some extra attention.
Especially if you completely new to this.
Here is a list of the 5 most common injuries:
Injury prevention = is making sure you warm up AND use the right amount of rest between cycles and exercises:
- 30-60 seconds of rest between your exercises.
- more important: 60-180 seconds of rest between cycles.
Why use these numbers?
According to the European Journal of Physiology, your body needs about 180 seconds to fully recover.
For example:
- 30 seconds means ≈ 50% of your energy is restored
- 60-90 seconds means ≈ 75-90% of your energy is restored
- 180 seconds means ≈ 98% of your energy is restored
The amount of rest you need depends on your goal and your level of development, but here are the general rules of thumb:
- strength: rest 3-5 min
- muscle growth: 60-90 sec
- endurance: minimum rest
As you become stronger you can minimise the rest between exercises.
So what are the strength requirements?
To get the best possible start for the six month workout schedule, you need to be able to complete the 'get ready' routine:
Workout Explainer
Follow the workout diagram from left to right.
Like reading:
Next to the arrows you see the name of the exercise, the number of reps and an illustration:
Above you see the number of cycles:
And the rest time after 1 full cycle:
One cycle means doing all the exercises for the given amount of reps.
Lacking the strength for these exercises?
Need to start from scratch?
Don't worry about it.
If you don't have the basics down yet, you can use regressions to work on those first.
What are regressions?
"Regressions are easier versions of the same exercise."
You can use the 'almost there! routine' below for 4-6 weeks until you can move on to the get ready routine:
- Your pulling strength/back: chin ups.
- Your pushing strength/chest: dips and push ups.
- Lower body/legs: squats.
- Or your core/abs: leg raises.
Finally, make sure you get the FREE starter guide for beginners.
(You will get 1 extremely powerful tip to stay motivated.)
I will send you links to multiple posts that will BOOST your motivation and results in ways you cannot imagine yet.
Can you do the requirements for the given amount of cycles?
You are ready to start your six months of bodyweight training.
Is this plan perfect for everyone?
NO.
It's a foundation that you can use for a new body.
But you can always customise it to your needs.
That's your responsibility.
The Harsh Truth About Your Calisthenics Progress
How fast do you think you will see progress?
One day?
One week?
One month?
Here is the harsh truth:
Progress does not work the way you think it does.
And you will see progress depends on a million different factors.
But if you stick to this plan, your training routine will not be holding you back.
There will be periods however, where you expect to improve exponentially.
Unfortunately, there will be a lot of days where you feel like you are going nowhere.
But if you are patient and consistent.
Your progress will look like this:
Knowing what you can expect will keep you motivated.
Hit a flatline or a small dip?
Keep working.
You are about to reach a new peak.
Do NOT forget this.
Focus on the long-term progress. The red dotted line.
Why?
It will set you apart from 99% of beginners who quit after their first month.
Let's move on to the first month!
Chapter 3:
Month 1 - Essential Full Body Workout Plan
Is calisthenics really "the best way to train for me"?
Yup!
(of course that's my answer.)
In fact, as you've already read more and more people are getting into it.
And most of your progress comes from being a beginner.
So if you are serious about starting - or want to double down on your health and results - this chapter is for you.
In fact, this chapter could be the start of a life-changing journey.
The Workout Plan
Important: Make sure you complete the number of reps.
Too easy?
Complete 5 cycles before moving on to the next month.
Here is your weekly workout schedule:
Month 1 - Training Schedule
If you start on a Monday, aim to have 1 day of rest in between your workout days.
Each day of rest will give you enough time to recover.
Remember:
This is the bare minimum amount of calisthenics training to get results as a beginner.
Training Tip - Focus On Making Calisthenics Part Of Your Life
Don't expect too many visible changes.
Focus on making training part of your life.
Go from doing calisthenics.
To being someone who does calisthenics.
It becomes part of your identity.
When that happens, it does not matter how long it takes.
You will get those results.
Because you become someone who has those results.
It took you many years to develop the body you have right now.
It will take more than a few weeks to transform it.
But, you are on your way.
Reading this is the first result on the road to making calisthenics part of your life.
And you are just getting started...
Training Tip - Use The Power Of Variety
Quickly bored?
I know.
I'm not expecting you to change into a military-style elite level athlete.
Especially not overnight.
But the routine you have, if done consistently will give you HUGE improvements.
The challenge?
Your brain is wired to get a small jump of reward every time you do something new, while keeping things challenging enough.
That's why some people spend more time on playing video games than would be good for them.
Game developers are extremely good at getting you into the flow zone.
In other words:
You can use the flow principle to your advantage by switching your training when you start losing motivation as a result of boredom.
Increase the difficulty once things become too easy.
And find the sweet spot for yourself.
How?
- Be patient;
- make progress;
- and have fun.
So, when you feel unmotivated add more variety during these 6 months.
For example:
Workout Plans for variety
You can find 14 fast bar brother beginner routines or plans.
And make sure you hit those legs hard and squat deep.
Training both your legs and upper body seems to be better for overall muscle growth.
Now that's more than enough variety to keep you going, right?
Let's see where month 2 will take you.
The Nutrition System
Whether it's your priority or not, if you want results you want to make sure your nutrition the BEST it can be.
(The best moment to start was yesterday.)
Remember:
"Abs are made in the kitchen."
This is covered in the Nutrition System by the official Bar Brothers.
Chapter 4:
Month 2 - Ultimate Full Body Workout Plan
Training with PRECISION is a KEY to getting old with calisthenics.
And it's important whether you are 20 or 50 right now.
(In fact, your age is irrelevant.)
And in this chapter, I'll show you a powerful mindset tip and how you can take the next step in your training.
The Workout Plan
Month 2 - Training Schedule
Training Tip - Perform Your Exercises Like A Surgeon
When I first started with calisthenics, I didn't care about how well I was doing the repetitions
All I cared about was how much repetitions I was doing.
But there is a VERY big difference between doing a push up correctly 5 times.
And doing a push up incorrectly 10 times.
You will be way stronger and injury free down the road if you do it the right way.
It's about having the right mindset.
Just like making a pie.
The point I'm trying to make is:
That the way you do something can lead to very different results.
Even if the ingredients are the same.
Fun fact: do you know the world record for most push ups in 1 hour?
Don't get me wrong, it's very impressive.
But how good are those push ups?
If you want to prevent injuries and to get maximum results don't go for world records and focus on the details.
Start doing your workouts with the precision of a brain surgeon.
And ask yourself:
- What do I need to focus on?
- What are the details?
- How can I get maximum results?
Chapter 5:
Month 3 - Level Up Intermediate Workout Plan
In 2021 this Bar Brother post kept showing up in the top results of Google.
With more than 1000+ comments from interested beginners.
Wow...
That's a lot!
How come so many people were excited about this calisthenic workout plan?
Let's jump into the exact strategy and the next workout plan they used in this chapter.
The Workout Plan
Good work!
You have reached the intermediate workout plan.
Time to level up.
Make sure you mark down this peak.
For example, you can start using an achievement book.
Why?
You need to celebrate your victories.
No matter how small.
Here is your weekly workout schedule:
Month 3 - Training Schedule
Month 3 - Higher Intensity Schedule
As with the previous months, you can always add variety with beginner or intermediate routines.
Just make sure you stick to doing the next level routine for 3 days at least.
You are getting prepared for your first muscle up.
It's usually one of the biggest goals for beginners.
And a great starting point.
So, when will you do your first one?
That's up to you.
Training Tip - Plan Your Rest Between Workout Periods
Rest?
I know it sounds weird.
Like the WRONG thing to do.
That is, if you want to make progress, right?
Actually, the opposite is true.
I've written about the 3 fundamental rules of muscle growth before.
The funny part?
Most of your recovery issues will solve themselves if you stick to a good sleep cycle.
How much sleep do you need?
You can discover more about the importance of sleep.
And if you do, you will be stronger than ever.
Why?
Because your rest is the building block that can either make the body you've constructed stand firm.
And get you the results at the top.
Or when neglected.
Make your body collapse.
And crash your results into the ground.
I know it sounds unimportant to you right now.
But if you keep neglecting it.
You will need to return to the drawing board sooner or later.
And start from scratch.
The good news?
With what you know now, you won't need to.
Month 4 is going to be interesting!
Chapter 6:
Month 4 - The Muscle Up Hunt Routine
I’m a BIG fan of muscle ups.
Why?
Because they combine dips with pull ups.
Think about it:
When you do a muscle up you are doing multiple exercises at once, you do double the amount of work in 1 rep.
You aren't there yet, but you are getting pretty close.
In this chapter you will learn EVERY component you need to develop your first muscle up.
Workout Plan
Month 4 - Training Schedule
First, focus on going really low with the straight bar dips.
Second, reduce the amount of jumping with the jump muscle ups.
You need to find a lower bar, that allows you to jump up.
This is going to be the most challenging period yet.
Keep reminding yourself of the tips in month 1 about progress.
Why?
Training Tip - Connect The Dots And Experiment With Progressions And Cycles
Are you seeing how you can progress to something amazing?
Just by taking it one step at a time.
First, you start month 1 with placing dots with the basics:
Then in month 4 you discover how to connect some dots:
And in month 5 you are going to connect all the dots.
See how the arrow of progress shows up if you keep drawing lines?
Didn't expect that...
And you can use this lesson as a reminder:
"Progress is not giving up."
Good luck with this month.
Workout Explainer
You can always increase or decrease the difficulty by going back to the previous month or by maxing out on cycles.
Doing 4-5 instead of 3.
The end is in sight.
Or rather...
...the beginning of something even better.
Chapter 7:
Month 5 - Muscle Up King Plan
Ready to step up your training in 2021?
If you have prepared yourself in the previous months, warmed up properly, rested sufficiently then you might be ready to give this month a go!
And In this chapter, you'll learn a simple rule to keep going when things get tough.
Let's dive right in.
The Workout Plan
Finally.
It took a while, but you've connected all the dots now.
Time to crown yourself a muscle up king!
Here is your workout schedule:
Month 5 - Training Schedule
Workout Explainer
You alternate between the routine you did in month 3 and this routine.
Because month 3 will help you deal with weak spots.
Yes, the basics are priceless for everything that you do and want to maintain.
Use the strength you have now to make your repetitions even better.
Surgical precision...
And depending on how your body responds, you can increase the duration of these six months:
Spend more time on month 3 or any of the months you struggle with.
(2-4 weeks should be reasonable.)
And get more ripped:
For example, by giving yourself more time to change your calisthenics diet routines.
In other words:
Use this plan to fit your unique and individual needs.
After all, NOBODY knows you better than you.
That's where the final tip comes into play.
You can find it in the next chapter...
Training Tip - Complete Big Workout Goals By Working On Smaller Ones
Have you ever tried building a wall?
Like the great wall of China?
Sounds like an insane goal to have, doesn't it?
Now what if I told you to lay down 1 brick consistently, every single day?
That sounds easy, right?
Guess what?
That same brick will turn into a HUGE wall if you just keep laying down one at a time.
Over a longer period of time.
Now I'm not telling you that transforming your body is as hard as building the Great Wall of China.
Because it would take you about 100 lives.
But what you need to understand is that the people who build that wall, placed 1 brick at a time.
That's something you can do when building the body you want.
One day at a time.
Imagine what you could become.
If you stick to this simple rule:
"Show up consistently."
It's frightening if you think about it.
And encouraging if you know how to get there.
Which brings us to the final month.
Chapter 8:
Month 6 - The Bar Brother Beginner Challenge
Challenges are a way for you to STAND OUT.
Here is another one:
"the obstacle is the way."
Question is:
What have you been preparing for these past 6 months?
And what is the end goal?
Well, that’s exactly what I plan to cover in this chapter.
The Workout Plan
To end your 6 month journey, you will have to finish your final task.
How?
By completing this challenge:
The Bar Brother Beginner Challenge
Now it's time to finish your journey.
It's a good moment to look back and reflect on all the connections you've made.
All the bricks you have laid.
All the pies, all the patience, all the dots and all the expectations.
Good luck!
Although, I'm sure you won't need it.
Because luck favours the prepared.
Here is your final workout schedule:
Month 6 - Training Schedule
The #1 goal in this month is to test yourself.
Or as the legendary Michael Jordan once said:
"If you do the work, you get rewarded. There are no shortcuts in life."
In other words, use all the tips and trust yourself.
You'll find a summary of all the tips in the last chapter.
Chapter 9:
A Summary - 7 Tips For Calisthenics Beginners in 2021
So: What did you remember?
Calisthenics ROCKS!
It's so powerful, liberating and eye-catching, that it can't help but get attention.
And in this chapter I'll just quickly remind you of all the powerful lessons life-lessons I got from calisthenics...
...that you can use beyond your training.
A Quick Summary Of Calisthenics Tips
What's After The Beginner Challenge?
You are ready to conquer the world...
...well, almost.
You are not the beginner you were before you started.
And perhaps you are looking for a next challenge.
Try the 12-week workout system by the professional Bar Brothers.
It's not free. But it's well worth the small price of two good meals.
I can tell you from personal experience.
Anyways, it was a fun journey, wasn't it?
Your imagination has brought you here.
Now it's time to take your imagination elsewhere!
And here is why:
I believe you can do better.
*Fist Bump*
I hope you enjoyed the essential workout plan.
Now I'd like to hear from you: what did you learn from this guide?
Did you progress as much as you hoped to?
Or maybe you were surprised by all the tips.
Either way, let me know by leaving a quick comment below now!
Terms Of Service - Affiliate Disclaimer - COPYRIGHT © 2026 - www.barbrothersgroningen.com
Thanks, this is exactly what i need.
Great Work
Thanks bro! I’m glad you like it!
Beast mode ON!
Hallo,
Ik ben sinds maandag begonnen met de schema van 6 maanden. In het verleden heb ik veel gefitnesst, nu wil ik graag gaan trainen met eigen lichaamsgewicht.
De oefeningen van de 1e maand kan ik allemaal uitvoeren, alleen de pull ups lukt wel alleen wel met moeite.
Ik heb een aantal vragen;
Is het handig voor ik begin met training die oefeningen doe van push up, pull up en dip ga doen? Om ervoor te zorgen dat het makkelijker voor mij word?
De routines, is het ook goed dat ik die 5 keer in de week doe?
Kan ik over 5-6 maanden alle pull ups zoals aangegeven in de routine van de maanden 4 en 5?
Wat komt er na 6 maanden?
Ik hoor graag terug!
Alvast bedankt!
Groet,
Lesley
Hey bro,
I already send you an e-mail!
To answer your last question about what happens after the six months.
Ask me again when you finish these six months ;), no need to give you any answers if you aren’t there yet.
Beast Mode ON!
Hi bro, im have some questions i want to ask you, can you please email me, please… beast mode on
Hey JJ,
Leave your questions in the comment section and I’ll try to answer them ASAP!
Beast mode ON!
how workout schedule in month 6
Hi guys , I think this routine is perfect but I have a question , this routin helps to develop abds ? .or we have to do an extra exercise for it ?
Hey Fernando,
Good question!
I’ll make 1 thing clear, if you want great abs you have to start in the kitchen.
You might not believe it, but you already have a six pack underneath that t-shirt or sweater of yours.
There is just a layer of fat covering it and training alone 9 out of 10 times alone, won’t cover it.
Your diet needs to be in check. So I can give you a 100 ab routines, but if you don’t focus on your diet, nothing significant is going to happen any time soon (I learned this the hard way). As they say: “Abs are made in the kitchen”.
I suggest you check out the diet plan I wrote (It’s FREE).
It will definitely help you in getting those abs, in addition to doing the 6 month plan.
Beast Mode ON!
Well said sirs!!!
Keep pushing people to do better!!!
Hey John,
Awesome stuff bro!
Keep it up!
Beast mode ON!
could you please provide me with the link to the diet program you wrote ?
Hey bro,
Great question!
Here you go: http://www.barbrothersgroningen.com/calisthenics-meal-plan/
Beast mode ON!
so this program implemented many sets
Hello I have real problems with month 4. I cant do clapping pull ups at all . How can i get to them and other stuff like typewritter pull up is. Do u think shoulder routine will help? Thanks
Hey bro,
This will definitely help. If month 4 is way too difficult, chances are your execution in month 3 is not optimal. If you have progressed through month 3 with perfect form however. Month 4 is still a huge jump compared to month 1-2-3, this is where you will need to hit it hard.
Read the post on the forum which I wrote to get through month 4 more easily.
Beast mode ON!
I have a hug concern. I have around 12/13% bodyfat which means i have some abs and have teained my abs hard previously. I can do around 10 chinups and 4/5 pullups. But the problem is that i just cant do a single leg raise from a bar. I can barely move it and I am defined everywhere. Is it because i have strong and heavy legs or is my abs not strong enough as i have less weight compared to most and i cant do it with my legs bent. I find this kind of crazy. Pls hlp.
Hey Usaamah,
It can be a combination of both. Try moving to an easier progression. Instead of doing a full leg raise move on to a half leg raise.
Meaning you lift your legs up to a 90 degree angle. As with all movements, quality over quantity. If you are however only able to do it with your legs bent, stick to that for a while. Don’t forget that having visible abs doesn’t necessarily mean that those abs are strong. Don’t confuse aesthetics with strength ;).
So start with knee raises at least 5 repetitions. Move on to half leg raises 5 reps at least and then go for the full leg raises.
Be patient, build it up slowly and I’m sure you’ll be doing them in no time :D.
Beast mode ON!
I have exactly the same problem and i think its because of flexibility problems.
Hey Aris,
Welcome to the movement!
It can definitely be a hamstring flexibility issue. A lot of people have become so stiff that they cannot even touch the floor with their hands while keeping their legs straight. If this is the case for you too, your flexibility is definitely an issue.
I’ve released a free full front pike stretch guide. If you want it, just send me and e-mail info@barbrothersgroningen.com.
And check out the leg raise progression just in case: http://www.barbrothersgroningen.com/hanging-leg-raise-exercise/
Beast mode ON!
Hey guys. Can I train everyday using this routine? Or it will be counterproductive?
Thanks.
Hey Dawud,
Good question!
You definitely don’t want to do the exact same routine very single day. Mix it up, add some more leg routines, add some fun stuff like running, walking or rope jumping, parkour or whatever. ESPECIALLY if you are a beginner. Because you are going to blow up your will power and lose your motivation if you want to go too hard, too fast, for too long. Your body needs time to adapt. Rome wasn’t built in 1 day and your body sure as hell won’t be either ;).
Beast mode ON!
hey broo,,,
i need your help in my workout,,,,,,,,,,
how i can do it and it take how much time………….
Hey Ayan,
Great question!
Fortunately all those questions are answered in this blog post. I recommend you to read it ;).
Beast mode ON!
Hey, just one thing…. I am not sure how to combine these routines in month 3, so please help me!!!!!
Hey Jacim,
Good question.
Basically do one routine after the other, just as it says in the post ;).
Beast mode ON!
Thank you very much…..
Hey bro,
You are more than welcome!
Beast mode ON!
So you first end the full body ok ? do 3 cycles and then go to the other workout or i do 1 cycle of each and repeat!?
Hey bro,
Yes that’s right, first complete all 4 cycles of 1 routine and then complete all 4 of the other routine.
Beast mode ON!
Hi man!This program is awesome but you can do a program for 1 year please.I would owe
Hey Marianal,
Thanks for the comment!
After the 6 month plan there are plenty of possibilities, such as the system http://www.barbrothersgroningen.com/the-system-bar-brothers/
Or the plan to become a calisthenics superman.
Those will definitely add a few months to your training regimen ;).
Beast mode ON!
thanks i love
Hey Caleb,
You are more than welcome!
Beast mode ON!
Hey there barbrothers. I have some questions.
I am currently 16 years old and I really want to work out. I weight about 55-60kg which means im kinda skinny..
As my goal is I want to gain about 15-20kgs.
Is it even possible to reach that in a year? And will I get like more arm muscles?
Hey bro,
Gaining 20 kg in 1 year is something bodybuilders who use steroids usually don’t even achieve and their only goal is muscle hyperthrophy so to be realistic, 20 kg is a lot.
You can definitely develop a more muscular physique in 1 year with the right workouts and dieting. All of that stuff can be found on the website.
Beast mode ON!
Hello sir, can i contact you personally on the email? Thanks! Khaledahmedin@yahoo.com
Hey Khaled,
Feel free to ask your question in the comment section.
Beast mode ON!
Hi man,
I was just wondering what to eat after you workout and in what time?
Thanks
Nick
Hey Nick,
Great question.
Read the free diet guide on the website: http://www.barbrothersgroningen.com/calisthenics-meal-plan/
Beast mode ON!
Hallo,
Ik heb een vraag over maand 3,4 en 5.
Wanneer er staat Full Body Routine/No Equipment Routine + Let’s Go Routine
moeten deze routines dan direct na elkaar uitgevoerd worden of kan je er ook een s’ochtens doen en de andere S’avonds?
Hey Sep,
Great question.
Basically one after the other, but you can definitely split it up if you wish to.
Keep up the good work!
Beast mode ON!
With the meal plan guide. I cant eat eggs or almonds due to medical reasons. What do you suggest I eat instead of them?
Hey Chris,
Great question.
There are many other good sources for fats, proteins etc. Think about avocados, fish etc.
There is a book which I recommend in the meal plan with tons of recipes.
Beast mode ON!
Hey i have been training and excercising for a few months. I’m able to do a muscle up, decent amount of pull-ups, russian dips, and i’m still working on l-sits, leg raises and levers. So after reading a few guides from you guys, i’m not certain of in what categorie i should put myself.
Hey Darko,
Great question and it seems like you are already at a pretty good level of strength :D.
The issue however is that I cannot see your form.
The question is: “What are your goals?”.
Beast mode ON!
Hello I have been doing a split body routine because y have recently changed from weightlifting to calisthenics.. the thing is that after two months i’m felling no teal strength progression has been done so i am going to start your program. My question is where are the shoulder exercises, should i include shoulder push ups or HSPU in the routines? Thanks.
Hey Carlos,
Great question.
Those are definitely things which you can include. If you aren’t experiencing strength progression, you need to make use of the right progressions. Are you able to do muscle ups for example?
Try doing handstands before you move on to HSPU. How are your handstands?
Keep up the good work.
Beast mode ON!
Thanks for your reply!
Today I started with the first month routine and changing to full body was much more challenging than I thought, even after thinking that the first month routine was to easy for me haha. Now I see that this kind of routine fits me better after the 10kg ive won, i added the shoulder push up, and now practicing handstand every day for equilibrium. Why is this page called barbrothers groningen? I am going to arnhem this year on an erasmus exchange and I was wondering that if you are from groningem maby you know if there are good calisthenics parks in there. I will visit groningen too! Thanks
Beast mode on!
Hey Carlos,
Haha, people usually underestimate the basics ;). Nothing new under the sun.
Awesome that you started btw. Because the group originated in Groningen, initially we would build the website together, but it went a bit differently so I ended up doing it by myself. I’m from Groningen, but I’m currently staying in the capital city. Definitely go to Groningen every now and then. I know there is actually Bar Brothers Nederland which is from Nijmegen, you should contact them, they have a big group. I’m not sure about Arnhem though, but there is a free a calisthencs-parks.com (you can find it there).
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Hi,
So I’ve decided to start a mix training with half weight training and half calisthenics, the above templates includes reps needed. If the exercise is too easy should ypu up the rep or just add a weight belt?
Thanks,
Hey Suraj,
Great question.
It all depends on your goals. Instead of adding reps of weight, why not increase the complexity of your move? Instead of doing more pull ups, or pull ups + 10 kg weight, do muscle ups.
Instead of doing push ups, or push ups with 10 kg weight, do handstand push ups.
Both the muscle up and HSPU will give you a skill element which the prior options will not. That’s something to take into consideration.
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Hey guys, really appreciate this, pretty sure your the first org to drop one of these free. I have a question I didn’t see in the comments. I am at least 15lbs overweight, but I can do month 3 . Do you think I should focus on dropping that weight first or just start at month 3?
Hey Aaron,
Great question.
If you can do month 3 then go for it, it means that once you’ve lost those extra kilos you’ll be flying through the air with every single chin up ;).
Focus on both, drop the weight and keep training.
Keep up the good work.
Beast mode ON!
I do not understand the 5th month, tell me
Hey bro,
What exactly don’t you understand?
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Please translations
cho tôi phần fullbody routine cụ thể đi
phần muscle up progression tập như thế nào? bao nhiêu sets và reps
Please translations because I dont speak english
give me all the routine full body / no equipment
specific.please
Thanks alot, great plan!!
I just a question, since I Stiller dont have those big bars to do all of that 3 month training how can I do it without it? I only got those door bars, it’s the most complete one but still, I cant do exercises like dips on straight bar for example on that bar.
Thanks and keep up that great work!
BeastOn.
Hey Frederico,
Thanks for your feedback!
What you can do with regard to dips is use two chairs or two tables and then do dips in between them just as you would do on a straight bar.
Still, you really need a bar to get the maximum result, especially when you want to learn the muscle up.
There is no escaping the necessity, but for the time being with some creativity you can more or less do the same exercises with two chairs/tables.
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I sometimes worry that I look like a creep, but there is a park near my house with tons of kids play bars and shit, I like to head over round 6 or 7 when families are gone so I can use all the gym equipment.
Hey taylor,
I know what you mean, I’ve been working out in parks around the world and quite honestly if you just workout and do what you need to do people don’t think you are a creep at all.
And most kids just find it interesting and usually try to mimic you, so it only becomes creepy, because you think it is ;).
Still, I get your point, if you don’t feel comfortable, going at around 6-7 is usually a good option or earlier on the day.
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Muy bien. A comensar se a dicho,
Hey Andres,
Gracias!
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Thanks a lot Bro! That helped A LOT!
Keep safe! All the best for you Bro!
Hey Thiago,
You are welcome!
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Thank you .You are very helpfull
Hey George,
Thanks for the comment!
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Can you explain about how we should combinate the routines for example i week 3
Hey Anton,
You just do the two routines, one after another in the same session of on the same day.
Make sure you do both of them, because you will need the strength to go to the following month.
Hello,
You mean the two following routines but with 1 or 3 of each cycle?
Hey Lionel,
It depends on which month you are referring to, but I’m assuming you are talking about month 2. Yes, you want to do both of the routines 3-4 cycles.
Beast mode ON!
Hey guys! I’m 43 yrs old.
I just began doing this workout about a month go. I’m going to implement the “Let’s go” routine in about 2 weeks. Already I can feel myself getting stronger. With each time I do a set I can feel the exercises getting easier and I can do more of them. Fact, I can do pushups with my 48lb son on my back!
Hoorah!!
Thanks for the great workout and the super motivation!!
Hey David,
That’s really awesome to hear, haha. That’s a creative way to make your push ups a little tougher…:D.
You are welcome!
Goodluck training and Beast Mode ON!
Thanks a lot for this plan.
About legs , can i add a leg routine in off days?
One more question, what’s your suggestion plan for girls ?
(Sorry for any english mistakes)
Thanks again bro.
Hey Arthur,
Yes indeed you can add a leg routine in off days if you want to, you can even replace the full body routine with a leg routine if you prefer.
Remember that this plan is just meant to give you a general view on what you will need to to to develop the basic strength, if your beginner strength is above average you can try out some different routines.
With regard to workout plans for girls, I see no reason why they can’t do the same. So I would advise girls to participate with this plan as much as possible.
Depending on their goals they can add some variety. http://www.barbrothersgroningen.com/5-bar-sister-routines-to-workout-in-60-minutes-push-up-progression/ (She can also check out these routines, to build strength)
Beast Mode ON!
How about cardio?
Hey Taylor,
You can definitely incorporate cardio.
Especially if you want to burn that extra bit of fat.
Include it in your warming up. Add 20-30 minutes of running or another cardio exercise like riding a bike, rope jumping or whatever you can think of.
Have fun!
Beast mode ON!
Do you have a diet plan we can follow?
Hey William,
You can get some good information on the right diet here:
http://www.barbrothersgroningen.com/the-guide-to-ultimate-health-the-renegade-diet-paleo-101-calisthenics/
I personally do a combination of paleolithic eating with intermittent fasting. To boost my nutrition + metabolism.
Beast Mode ON!
Hi, if i would like to make theese routines to a normal workout for 3 day a week, could i do the 3 month and the next month from there switch the fullbody from beginner to medium routine?
I mean, switch the beginner fullbody to medium + let’s go routine and always do the warmup.
Or should i just switch to medium fullbody without the let’s go routine?
Or could i do like this after 3 month’s?
Warmup from the beginners guide PDF.
Mon – Fullbody Beginner + Let’s go
Wed- Fullbody Beginner + Ab routine home
Fri- Fullbody Beginner + Leg routine.
Do like that til i can switch the beginer fullbody to medium + the routines?
Hey Tommy,
That’s a good training too!
As mentioned in the blog, this training serves as a framework which you can use.
Depending on your individual development you can add some minor changes.
Just go try it!
Beast Mode ON!