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
Firstly thanks for a brilliant article. Will start soon!
And now for the barrage of questions: (sorry)
Just wanted to find out if it is necessary to increase the reps as the month goes along?
Or would you recommend doing the last round of each day till failure?
Would running on the off-days be not recommend? I am training for a Obs course.
What about using a weighted vest? I got a 15 KG with 1 KG increment.
I can do 3 of the starting requirements easily, however my pull up game is a bit weak. I am thinking of starting the routine anyway and just giving it 6 weeks in order to balance muscles. What do you think?
Once again sorry about all the questions but I want to gain as much out of this as possible.
Hey Andy,
Thanks for the positive message!
Haha, you can increase the reps if that’s what works better for you. I’d recommend you to move on to the next month if the number of reps is not sufficient ;).
You can definitely add cardio on off days, do what works for you. What’s important however is that you have a clear goal. Gaining or losing.
You can use a weighted vest, but I’d recommend you to move on to more complex exercises instead. So instead of doing 2 arm push ups with a weight vest, try a 1 arm push up without.
Start with the routine and add the pull up progression exercises (see the blog).
Haha don’t worry, I have built this website to help you! So I’m more than happy to answer your questions!
Beast Mode ON!
Firstly, once again, brilliant program.
After the first week of doing this I feel like I ran a small obstacle course each time which is perfect for me.
Just wanted to get some additional advice.
I improved my time for all 3 rounds from 22 minutes to 18 minutes.
Would you advice setting a 30 minute timer and see how many rounds I would be able to do, or would that be overkill?
My last 20 KM race took me 5 hours (yeah it is horrible) and want to improve my time… and I can see with your program I can do that!
Hey Andy,
Thanks for the positive message!
That’s great ;). I’d say, go for a more difficult month.
You probably need a bigger challenge in terms of strength, unless you are really focusing on endurance. If that’s the case adding more cycles would be more beneficial. What is your overall goal? Endurance or strength?
Which month are you in right now?
Keep it up!
Beast mode ON!
I am in the second week of the first month.
My focus is more on endurance. As I mentioned I am big into my obs races which means being able to climb over 2,4 metre walls (8 feet) after carrying a 16 KG (35 pound) cinderblock for 2 miles.
Also I have a problem with my pull strength so I know for a fact that I will not be able to do month 2 for now.
I will go with the 30 minute routine and see what happens.
And hell yeah: Beast mode ON!
Hey Andy,
Haha, that’s impressive man!
Indeed, experiment and find what works best for you. I suggest you add some passive hanging to your overall workout for shoulder strength which will help you in month 2.
Basically, just hang on the bar for 4×30 seconds or more. While it might sound boring, believe me it’s going to help you a lot later on.
Beast mode ON!
Hello again.
I have just completed my first month in the 6 month program. Lost 4kg and have never felt better. But i stepped it up a little and train 5 times a week with some other exercsies in btw the days. Mostly abs and push ups in variations.
But i have come to some conclusions. I have pretty strong arms and shoulders frome when i trained before, so i can easy do like 12 -15 dips alr. Could do 50+ in my prime time, so that might help me and like 30+ push ups etc. But i can only do 5 pull ups and chin ups in my sets. The first set i can max out 6 of each but then i falter quick to the next set. i do them strict and half slow ( not explosive ). But stil i seem so much weaker in those exercies then the rest. and i know its a tough exercise, but stil.
So my question is should i keep on maxing my other exercies? What i am thinking is, will it differ if i can make like 40 dips and only 10 chin ups? i could easily do 10+ chinups when i trained before. i even trained with weights. But know it seems like i never did it compared to all other exercises.
I read the above message and i only paus like 10 to 30 sek btw exersises. Maybe thats the difference? and 1-3 min btw cycles.
Thanks for all the help i can get.
Hey Jimmy,
That’s one hell of an achievement! I’m happy to read about it.
Move on to month 2 and add the pull up progression exercise to your routines.
Do the amount of pull ups which you can and do the remaining pull ups in a variation. So passive or active hang for example. Just to make sure you really get those reps in.
So let’s say you can do 6 pull ups and you need to do 10. Do inverted rows for the remaining 4 or negatives, whatever you prefer. That way you still hit those muscles which are far from being depleted.
Experiment with resting 60-90 seconds after your pull ups.
Keep it up, you are doing great! Looking forward to hearing more about your transformation.
Beast mode ON!
The day after i wrote that message i really stepped it up. I doubled my chins and pull ups and stil did the other exercises. You may call that beast mode. But the result was that my hole body shut down the entire day. It felt like i was sick.
But i am definetly gonna try out your tips. Thanks for the help.
Beast mode ON!
Hey Jimmy,
That’s all part of the process, it might have been that your nervous system just shut down, because your body was surpassing it’s limits too far.
Still, now you know what’s possible. Keep experimenting to find out what works best for you.
Take a good active rest by walking, listening to some relaxing music and doing something creative.
It will help your muscles grow as funny as it sounds.
Beast mode ON!
Dear Rich, I was skeptical at first. But so far I’ve noticed big gains from just 3 weeks I’ve already gained 1.5 lbs and have been bulking cleanly. Thanks for everything you do!
Beast mode ON!
Hey Chris,
Always be skeptical and never take anything for the truth ;).
Really impressive progress btw, keep it up and you are more than welcome!
Beast mode ON!
Yeah man, just had a quick question. Month 2 is slowly approaching the problem is I don’t have the correct equipment to do parallel bar dips or straight bar dips. Any ideas how I could do these with household objects? Thanks again man
Hey Chris,
Good question.
The parallel bars are easy to replace, just take two chairs.
For the straight bar dips you can use a strong table.
Check out these posts:
http://www.barbrothersgroningen.com/calisthenics-chair-workout/
http://www.barbrothersgroningen.com/calisthenics-equipment/
Beast mode ON!
Hey Bro,
I want to start the 6 month plan today i have one question i want to train schedule in a week.
Monday Kickboxing in the evening
Tuesday Bar brothers training in the morning at 6 without breakfast
Wednesday Kickboxing in the evening
Thursday Bar brothers training in the morning at 6 without breakfast
Friday rest
Saterday Bar brothers training in the morning at 6 without breakfast
Sunday rest
And do you have any tips for the first week to start up a bar brothers diet.
Is this a good schedule or is this to much.
Hope to hear from you soon.
Beat Mode On!
Hey Jack,
Awesome stuff first of all! You’ll like it.
Haha, you are going full beast mode bro. 6 in the morning that’s something I respect.
With regard to dieting read the blog posts on counting calories, intermittent fasting and the paleolithical approach.
Those are the things I’d recommend you to combine. By doing so you both improve your hormonal balances and you are able to manipulate your caloric intake.
I’d say experiment with your workouts. I don’t know your background exactly so it’s difficult for me to say whether or not you are able to do this.
I recommend most beginners to start off with training 3 days a week, but since you also have kickboxing, you might want to experiment with this.
Beast mode ON!
Hey Bro,
So i just finished my first workout day of the 6 month plan everithing was going alright but the pull ups finding very difficult is there something how i can train it better or i should ceep trying to pull it of. Now at the end i was feeling the beast in me to do the last couple of reps and it was feeling great i can tel you.
Hope you have some advice.
Hope i can do the muscle up over 6 months.
Beast mode on!
Hey Jack,
Awesome stuff first of all!
Most people struggle with those pull ups.
First of all check out this blog post: http://www.barbrothersgroningen.com/pull-up-progression/
Secondly make sure you check out this method: http://www.barbrothersgroningen.com/pull-ups/
Keep fueling that beast ;).
Beast mode ON!
Thanks for your advices. I will start my journey next week and emailed you with my results
Hey Chris!
More than welcome!
Beast mode ON!
Hey , i will start your 6 month program yesterday , im in a normal shape and i want to get weight and gain muscle , i hope it helps and show the some results in 6 months but im wondering what should i do after 6 month training is over ? there is no a planned program like that , i couldnt find it , there is only spesific added moves you wrote like human flag and something like that , after six month we are planning our program to ourselves ? or get more proffecional help from you ? i need some explaining ,thanks 🙂 Also should i use whey protein for fast improvement ?
Hey Jim,
Welcome to the movement!
After the 6 month plan, it’s time to move on to more advanced moves, such as: Human flags, front levers, back levers etc. You can find the links in the blog post and of course there is the 12 week system, which I can definitely recommend. But honestely, you have no reason to look beyond those 6 months yet. How does knowing this benefit you right now? Can you do the basics? If not. Then don’t focus on the advanced stuff yet, it’s just an information overkill, that will make you more confused.
I recommend getting your protein from natural non-processed sources such as meat, eggs, beans and nuts. Whey protein supplements are usually stuffed with a lot of crap, they are convenient however. So I won’t say you shouldn’t use it, I’d personally not recommend it.
Then again, do what works best for you.
Beast mode ON!
hi there
iam just wondering about the reps as i keep progressing in any of this routines…how many reps should i increase given that the exercises will get easier ?..should i be going for failure or a certain number of reps ?
thanx
Hey Fahmy,
Good question!
If the amount of reps gets too easy, I recommend you move on to the next month.
Always go for the given number of reps. If it’s too easy, move on to the next month.
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Hi there,
amazing tutorial…
I’ve started the beginner one yesterday…
It was kind of easy but before moving to the next month, I will reduce the rest between reps/series…
30sec between reps and 1 minute between series…
I want to get used to it before moving to next month…
As other people have described, I just have the door bar what make it impossible to do some movements.
I wish I could have one normal bar, but I don’t and I don’t have easy access to one of those close to my house.
So my question is, which would be the replacement for the below exercises.
Leg raises
Muscle ups
Jump muscle ups
Clapping pul ups
dips on straight bar
When possible I’ll go to a place with normal bars, but when that is not possible I’d like to know the best replacements for those. I have suspension bands (TRX)..
Thanks for your support and keep doing this great work.
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Hey Marcos,
Welcome to the movement first of all.
I’m going to be honest here, some exercises cannot be replaced. For the muscle up you will either need rings or a bar. If you don’t have those, you won’t learn a muscle up. You will never develop the neurological patterns required to do the full range of motion.
Leg raises can be replaced by leg lifts or l-sits. Basically instead of hanging, you lay with your back on the floor and lift your legs up to either a 90 degree angle or even better until you touch the ground with your toes, which means you have a 180 degree angle. L-sits are a pretty good addition as well.
Dips on straight bar can be replaced with wide chair dips or regular dips.
The other exercises such as the clapping pull ups, jump muscle ups and the muscle ups cannot be replaced with another exercise. Other exercises will only give you the idea of getting closer even though that isn’t the case and will increase your overall time to actually master that move unnecessarily.
Keep it up. Find a bar or buy some rings.
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Hi there,
thanks for your answer…
Related to a Bar, the main problem is that I don’t have enough space at my house for one of this…
About Rings, is that enough for days I cannot find a place with an ordinary bar? Even for the muscle ups?
Perhaps I can see to add at the ceiling of my garage…
Also, I did 4 cycles of the beginner workout yesterday in 25 minutes without problems and not much rest…
so I’m going to jump for the thrird month…
My question is… when you right “Full Body Routine/No Equipment Routine + Let’s Go Routine”:
Should I complete the Full Body routine (3 cycles) and then go to the Let’s Go routine right away?
Or should I do three cycles adding all exercises for both routines?
Thanks a lot
Hey Marcos,
More than welcome!
Don’t look at it as a problem, see it as a ‘challenge’. It changes the way you look at things. I have worked out on 2 square feet of room, so you really don’t need a lot of space.
Rings are in my opinion superior to bars for upper body development, due to the imbalance factor. Still, bars are really useful too and great to start with.
Good job, seems like you are ready for the 3rd month.
Yes! 3 cycles of 1 routine followed by 3 cycles of the next routine.
Keep it up bro!
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Hey Rich, me again I just wanted to show you the 1st month of my journey. Thanks again man.
http://imgur.com/L75c9Bj
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Hey Chris,
I’m proud of you bro! Keep it up ;).
Keep me posted!
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Thanks man. Big inspiration. Will do!