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.
Q) is this 7 day routine to be done before going for the 6 month beginner routine or is it a choice, as in, either do the former or do the latter as a beginner and then hop on to THE SYSTEM?
Q) if its a choice between the above two and i chose to go with the 7 day programme, is the 7 day workout only for that one week or to be followed every weak for 5-6 months as a beginner?
In confusion. please help.
Hey Sunny,
Great questions.
1. It’s more of a choice between different options, the system being the most intense in terms of time.
2. You can use the 7 day workout plan for multiple weeks, only you want to make sure that you increase the level of difficulty over time to make consistent progress. Consider these plans a tool in your toolbox, what tools you need to use depends on what you want to build.
Beast mode ON!
i’ve read the article more and more, but there’s a questione in my head:
” in the home workout, ( n.4 ) how can i do 12 pull ups if i’m not stronger jet?”.
how can i do it?
Hey Alfonso,
Great question!
Regress to an easier version. Instead of pull ups do chin ups or some hanging. Build it up until you are strong enough.
Beast mode ON!
I’m a beginner, and one of my goals is to get better endurance.
My question: Would it be a good idea to incorporate additional cardio training, or do the training programs suffice?
Hey Mark,
Definitely recommended if endurance is a big goal. Supplementing these routines with running will greatly benefit your overall endurance.
Beast mode ON!
Hello Guys,
I would appreciate an advice from you. You write in one of your article that people should be able to do 5 push, ups, 5 pull ups/chin ups, 5 knee raises, 5 dips, 5 squats to be able to start with your recommended routines. I understand completely.
But in my case I can´t do chin ups/pull ups with my own weight. I am using resistance bands and at the moment I am not so far to do it without. With other exercises I am fine and can do them with my own weight.
What would you recommend for me?
– Should I stick to one of your routines but use the resistance band for pull and chin ups? Or should I firstly train
specially for chin and pull up, to master it without help/support of resistance bands?
– How should the workout plan look like in my case or in case that you are not able to do one of the exercises in
your routines, it doesn´t matter which is it. I just want to know in general what to do in such case.
Thank you in advance for your feedback.
Hey Martin,
Great question.
You can move on into the routine if you wish to, just keep in mind that you will need to pay some extra attention to those chin ups.
I’d say move on and use an ‘easier progression’ for exercises that you aren’t able to do yet. Customise the plan to your specific needs.
Goodluck.
Guys….I can do about 15-20 chinups and 50+ pushups but only for a set after that the reps decline exponentially. I want to progress in conditioning and endurance. Will this plan help me or should I do more ?
Hey Mohit,
Great question.
Endurance requires a high rep range 12 or more reps.
Read more here: http://www.barbrothersgroningen.com/repetitions-strength-mass-endurance/
*Fist bump*
Hello bar brothers. I have started calisthenics workout from last one week. My main goal is to gain some muscles as I am thin guy. I have planned to train 4-5 times every week. As said by everyone who do calisthenics for muscles gain you should keep the muscles under tension for longer time to gain. I try to keep the more time under tension. I take around 4-5 seconds to complete one rep. One major problem I am facing is the problem of masturbation.😅 Will it affect my gains? Well I don’t skip my workouts because of masturbation. I train 4-5 times every week.
Hey Dhruv,
Having a high sex drive is actually a good sign, but of course it’s better to share it with someone you like instead.
Make sure you stick to the principles, training alone is not enough to gain muscle.
*Fist bump*
Hey there.
Awesome routines and thanks for providing them.
But I have a question related to weekly plans you have given.There is only one routine from the full body(no equipment) as well as upper body(let’s go) in each level I just wanted to know how can we introduce other full body and upper body routines which are given here.
Hey Navneet,
This is just a ‘blueprint’ which you can use.
Ultimately it’s impossible to write a post that suits everyone, so use what you like, discard what you don’t and add what you want to focus on.
If you want to add more variety, feel free to do so!
That’s up to you.
*Fist bump*
Hey and thanks for your great work guys
I want to ask of i started with the beginner workout 3 days a week
How much do i need untill i start do the normal routines u programmed ?
Hey Haitham,
Great question!
It really depends on your goals, your rate of progress and many other factors. Starting with 3 days a week is great.
As you start adapting you can increase the intensity. But don’t go too fast.
*Fist bump*
Hey
thank you for the amazing routines and plans i really appreciate your work , actually i’m a skinny guy and i want to gain more weight , can you please give me a 5 days plan of routines that suits me specifically
Hey Ziad,
You can find all you need to get started in the free starter guide here: http://www.barbrothersgroningen.com
*Fist bump*
hey bar brothers, I got The Essential 6 Month Calisthenics
Workout Plan and 14 bar brothers beginner routine. Now i have strenght, musceles. Now what can i do. I need a suggestion for skills routine.
Hey Tarun,
You can find more information here: http://www.barbrothersgroningen.com/the-system-bar-brothers/
*Fist bump*