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

Chapter 2: 

Upper Body Routines

A big chest shows POWER.

But you need to balance it out. 

Looks matter, but what matters more is staying injury free...

...if you can stay injury free those looks will be a by-product. 

Let's jump into some routines that will give you a crazy pump. 

The Routines

The Routine

Chapter 4: 

Cardio Routines

Cardio alone will not make you lose weight.

You need to combine diet AND exercise. 

Or as a funny Bar Brother once told me:

"You cannot outrun a bad fork."

However when you combine good food with good training, the possibilities are ENDLESS.

The Routines

Chapter 5: 

Ab Routine

If you train your abs.

DON'T forget to train your lower back.

Beginners forget that visible abs are great, but they need to be balanced out with a strong lower back too. 

Again, a combination of both sides.

With that in mind, let's try out the ab routine. 

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.

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.

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.

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.

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:

• the 6 month Bar Brother workout plan
• or the 12 week workout system by the official Bar Brothers.

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.