These are the best workout routines for beginners.
So if you want to:
- Build real muscle.
- Begin your training based on your level.
- And become stronger than you've ever been.
Then you’ll love these 14 calisthenics beginner routines for Bar Brothers.
Let’s get started.
Introduction:
Preparing For Your Calisthenics Training
It doesn't matter if you are beginning your calisthenics journey...
...at home, at a park or in the gym...
When it comes to body weight training, your body is the BIGGEST tool.
But somehow a lot of beginners are afraid they will not build muscle.
Afraid that they NEED weights.
For example, a quick look at Reddit shows that most people are surprised that calisthenics training can build muscle:
And it's not the only place where people are afraid they will NOT get any results.
The same questions are asked on Quora:
So just to quickly remove your doubts...
...which you most likely will have as a beginner.
According to the well-respected Journal for Strength and Conditioning, calisthenics push-up training can increase muscle thickness and strength similar to weight training.
So:
"YES, you can build muscle with calisthenics."
Which also means you can get injured if you start too heavy.
Jumping into any of these routines can lead to pretty sore muscles.
(Which is a mistake we made back in the day.)
Instead, make sure:
- you warm up for your calisthenics training;
- bring plenty of water for better performance;
- and give yourself a few breaks if this is your first time.
Sorry about that, I know you came for the routines.
But I'm responsible for making sure you don't get injured.
So you can still do and enjoy calisthenics 10+ years from now.
Hopefully until you are old and grey.
(That is, if you aren't yet.)
Chapter 1:
Full Body Routines
Being a beginner doesn't mean that you shouldn't work hard.
But it means that you should work SMART.
Going from sitting on a couch or behind a computer to actually doing muscle ups is like shifting from riding your bike with training wheels to jumping into a racing car.
That's something you wouldn't recommend to any beginner.
Would you?
Let's take a good look at the routines first and design a plan that allows you to slowly transition from training wheels to racing speed.
The Routines
The Routines
The Routine
The Routines
The Routine
Chapter 6:
7 Day Workout Plans For Bar Brother Beginners
So what do you need to do now?
You have the routines.
But I'm sure you'd like to know when to use what routine and how to use them in a balanced way.
I've written a few 7 day plans based upon what you believe your current level of strength is right now.
But first a few questions:
Is this your first time starting calisthenics? Start at level 1.
Have you done Bar Brother training before? Start at level 2.
Have you done this type of workout before? And do you have an active life in general? Start at level 3.
Have you done this before? Do you have an active life? Are you crazy? Start at level 4.
In all honesty, I'd rather have you be a little conservative in your choice and feel like you could have done more after your first workout.
Than to have you lay on bed for the entire day, because you are completely destroyed.
As with everything, too much of a good thing can also be a bad thing.
It's all about the right dosages.
Don't be afraid to be a 'Rookie' or a 'Beginner', before you become a 'Master' or a 'Beast'.
Level 1: Bar Brother Rookie
You are new to this calisthenics thing.
You want to be a Bar Brother, but aren't sure yet about how to start.
You need a simple plan to begin in a safe and well constructed way.
You are willing and realize that training at least 3 days a week is necessary to make consistent progress.
Day | Routine |
|---|---|
Monday | No equipment |
Tuesday | Rest |
Wednesday | Leg Routine |
Thursday | Rest |
Friday | Let's Go |
Saturday | Rest |
Sunday | Rest |
Level 2: Bar Brother Beginner
You are just getting started, but want to challenge yourself with a bit of intensity.
Your rate of recovery requires you to have rest days in between workouts.
Motivation comes quite easily, but you need a bit of a jump start every now and then.
An extra day of cardio will help your overall recovery of the past week.
Keep in mind that on your body still needs time to adapt.
Day | Routine |
|---|---|
Monday | No equipment |
Tuesday | Rest |
Wednesday | Leg Routine |
Thursday | Rest |
Friday | Let's Go |
Saturday | Fat Removal |
Sunday | Rest |
Level 3: Bar Brother Master
You are beyond the level of a beginner, who has just dipped his feet into the water for the first time.
You are ready to jump in and submerge yourself into calisthenics.
You will need less rest, because the recovery rate of your body is significantly higher than that of a beginner due to a history of training.
6 days of training followed by 1 day of rest.
Day | Routine |
|---|---|
Monday | No equipment |
Tuesday | Leg Routine |
Wednesday | Let's Go |
Thursday | Leg Routine |
Friday | Let's Go |
Saturday | Fat Removal |
Sunday | Rest |
Level 4: Bar Brother BEAST
You don't make any concessions when it comes to training.
You like to lean beyond your edge and your friends probably think you are nuts for doing so.
You have a high drive and don't need to be motivated.
This plan will suit you well.
Just make sure you focus on your recovery.
Proper sleep for calisthenics and high quality calisthenics nutrition are essential.
6 days of hardcore training followed by 1 day of deep rest.
Day | Routine |
|---|---|
Monday | No Equipment |
Tuesday | Let's Go + Leg Routine |
Wednesday | Fat Removal |
Thursday | Let's Go + Leg Routine |
Friday | No Equipment |
Saturday | Let's Go + Leg Routine |
Sunday | Rest |
Bonus: Bar Brother Video Routines
While these routines and the subsequent plans are great, feel free to customize them to your own specific needs.
Want to use a certain routine instead of another?
Go for it!
View this plan as a blueprint of a house.
Stick to the foundation, but what you put into the house is up to you.
Beyond these 7 days you can transition into:
Be A Beginner With A Plan
You have a goal.
What do you think you need to have to make that goal a reality?
Riding your 'bike with training wheels' won't cut it.
You've tried and you know, that's why you came to this post in the first place.
Throw away the 'training wheels'. Start using a plan.
A plan with routines that are customized to your personal needs.
A plan that maintains its quality for longer than a day.
A plan that takes time to come to completion, but once completed leads to a complete transformation.
From plan to reality, it takes 6 months to build a Rolls Royce and only 13 hours to build a Toyota.
What plan would you rather have?
*Fist bump*
Now I’d like to hear from you:
Are you going to try any of these 14 routines?
Or maybe you have a question.
Either way, make sure you get your download and leave a quick comment below right now.
PS. Special thanks to www.madbarz.com for the high quality routines.
No special wo there. Some swimmers, supermans ans Arm and legraises from Plankposition. And last, but not least your excellent flexibility Guide. All day. Helps me in the progress to the hanging full legraise.
My only worries are the pull exercises. Though Im leaning moderately (1kg per week), I still have a long way. But the rings were the best addition yet!! Guys, get yourself Rings, not only for pull exercises, but all the hold excercises as well.
Keep fighting!????
hey bar brothers i just wanted to ask a question. i play water polo and i go training every day 2.5 hours in my training i train basically my legs and i wanted to ask you if i can do the same calisthenics programs as others and if i can what i have to eat after the calisthenics training? because after the calisthenics training i would go water polo training. pls help me
Hey Theodoros,
Great question.
Essentially you can do the same training to get started, but depending on your type of sports of course, you can add or remove exercises.
It all depends on your goals, level of strength and countless other things.
Beast mode ON!
Hi Rich,
I’am a bit hesitant about getting the 12 week training system, not that I would not succeed (your beginners guide full body work out routine I changed to 5 pull ups (not so strong there yet), 20 squats (8 Kg KB), 20 Push ups, 20 chair dips, 20 leg raises on ground ( my pull up bar is not suffiecently high to hang straight leg), 1 min plank, 20 supermans with “count to 4 holds”, 5 rounds 60 sec rest between round. Apparently I have a bit of fitness gained the past years. However, when reading reviews about the bar brothers, I always come across that you need at least one hour have an efficient workout showing the results published all over the internet. As I am a family man I am already glad that I can make my 30 min workouts 5/7 so doubling the time seems to me quite difficult. So will I get results (later, if at all) when only working out 30 min 5x a week.
BR,
//albert
Hey Albert,
Great question.
Awesome job on getting started :D.
What my advice always is, absorb what is useful, discard what is not and add what is uniquely your own. So the system will benefit you, but perhaps you’ll have to slightly adapt the workouts to what your personal needs are.
There isn’t any loss in that, it’s just part of the process in general. But I’m the 12 week program just like the 6 month plan or the free routines I provide need some commitment, if it’s 30 minutes a day it’s already much more than every couch potato ;).
So the choice is yours.
Beast mode ON!
Hello,
do I have to do all workouts on one day? Or the first one on one day,…?
Thanks!
Hey Daniel,
Great question!
Haha, I love the attitude, but of course not! That would be quite a long day.
These routines are meant to be used 1-2 in a session max. You can find more information in the free 6 month plan, which I can highly suggest you read.
Beast mode ON!
Hi rich I have a question about nutrition, I’m close to 6ft and weigh around 11 stone do you know roughly what sort of calories protein ect I’d need in order to build muscle should I start calesthenics? Thanks in advance!
I want my beast mode on!!
Hey Joe,
Great question.
Check the free diet guide on the website.
Find it here: http://www.barbrothersgroningen.com/calisthenics-meal-plan/
Beast mode ON!
Hello!
First of all, congratulations for the blog and the whole website. Great job and amazing contents.
I’m totally new at calesthenics, therefore I’ve just started with the “Body routine for absolute beginners” from your ebook.
As I’ve red on some posts, it is a good idea to star doing the routine 3 ties a week with 1day rest between them. My question is:
I’m used to run/swim for 30-60 minutes and also some short hiit burpees sessions (20 min). Is there any way to alternate calisthenics routines with those I’m used to? Maybe they are counter-productive?
Thanks in advance.
Regards.
Yes I already am somewhat strong and can do about 10 chin ups and 40 push ups and 8 pull ups. What would be the best year routine with workouts to do?
Hey Hunter,
Great question.
Check out the free 6 month plan on the website, it contains some nice routines and progressions which allow you to focus on the goal of passing the requirements!
Beast mode ON!
How do I know how to increase reps on them if I need to. What do u do after the 6 months
Hello BarBrothers,
I have a few questions for you.
In the No Equipment routine, the repetition number is Max, I’ve already searched the Internet, but nothing found maybe you can tell me what that means so how long I should do this exercise.
And I still have ne question I wanted to start with the 6 months workout, but do not create pull-ups and only very difficult 2 dips what I can make that I get.
I’m also just starting to train 65Kg, also did not really have much strength to do this exercise.
And what protein product can you recommend, which is good for muscle building?
Hope you can help me.
Best regards
Fynn Kotecki
Hey Fynn,
Great questions.
Max, implies: ‘Your current maximum’.
Read the free chin up guide on the website or the ‘starter guide’ which you can download and which will show you which progressions your can use for your dips and chin ups/pull ups.
For diet tips, read the free diet guide on the website.
Keep up the good work.
Beast mode ON!
Thank you
You are great People!
Hey,
I’m 16 years old and I juste started calisthenics, I want to know if it’s good to start it at 16 years old, and also I want to know that if I do one of the full body routines every day, will I get remarquable results, if yes after how many weeks? Because I’m going to star the 6 months programme only if I see results coming from the full body routine. And one last thing, if I finish the 6 months programme and can’t get the 12 weeks system, what should I do? I’ve read entirely the book guide , thank you a lot I’m verry motivated to be a Bar brother after the 6 months programme. Thanx for being her to motivate us
Hey Abdel,
Great question.
It’s all about the dosages. Essentially you’ve been doing calisthenics your entire life. Walking…calisthenics. Lifting your arm…calisthenics etc.
Results depend on you exercise quality amongst many factors. How long? It depends on you.
After the 6 month plan? Haha, something else, but that depends on your goals and whether or not you are still motivated by that time.
Keep up the good work.
Beast mode ON!
Sup BarBros,
Do you think if I do the 6 month program in 3 months, I would get the same results as if it was the 6 months or shall I take it slow? Also I would be working out 4-5 times a week, instead of 3 times. If so, would it be a good idea to start the ultimate 12 week system after finishing the 6 month (3 month) program?
I’m on week 3 and would like some advice, thanks!
Hey Jose,
Great question!
It really depends on your current level of strength. As you might have noticed, the 12 week system is significantly more difficult than the 6 month plan. If you have the basics down, turning it up a notch might be very beneficial, if you are still struggling with the basics, perhaps a bit more preparation can be useful at this point.
It’s really up to you and your current level of strength and goals.
Keep up the good work!
Beast mode ON!