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.
Hi man, very cool routines. I’ m a beginner and I want to start.
About the 15 min full body routine how does it works? I ve to do it for some weeks before start the routines or it s the same of the the first paragraph “1. full body routines”?
Hey Gregoz,
It is more or less the same, the ebook is primarily aimed at giving you the fundamental strength which you will need to start doing some more varied beginner routines.
What I would advise you is to check out the 6 month training plan.
http://www.barbrothersgroningen.com/the-essential-6-month-training-plan-for-bar-brother-beginners/
You can use some of the exercises in the ebook and combine them with the full body routine.
Beast mode ON!
Hello BBG,
Are u from groningen the netherlands?
I try to follow all of your advices, but what to do when I keep getting cramps.
I eat more than enough and I don’t practice TO hard, but still getting bad cramps.
Sorry for my bad writing I’m dutch.
kind regards, Niek
Niek
Hey Niek,
Yes from Groningen!
How long have you been training? Cramps can occur, especially when you are just starting off. Remember that your body needs time to adapt to your training regimen.
In addition to the need for adaptation, cramps are usually also caused by insufficient hydratation. Try drinking some more water before you train (O,5 – 1 liter, 30-15 minutes before you start), do a proper warming up http://www.barbrothersgroningen.com/the-10-minute-body-weight-warm-up-guide-4-essential-exercises/ and then go into your training routines.
This should help, other than that. Your body just needs time, there is no working around that ;).
Beast Mode ON!
Hello bar brother, its me again. I want to ask another question. can I mix up with gym workout? Because I want to add mass fast. How can I mix bar routine with gym? . Can you guy give me some example of routine to train gym with bar. I only workout 3/4 times a week. Thanks btw. Love the bar brother. Beast mode on!
Hey Diro,
Good to see you again ;D.
Of course you can mix this up with gym workouts, I personally don’t do any weighted workouts at all. My believe is that they constrain, because of isolated movements. But isolation is good for building mass in specific places.
What you can do is combine every weight exercises with an opposing body weight exercise. So let’s say you do a tricep curl then follow this by doing dips. Or a bench press followed by doing push ups. Combine and alternate. You can pick one of the 14 routines and do your gym workouts in between so just mix them together. I don’t have any specific schedule for this, because I don’t personally train with extra weights.
My personal believe is that isolation will eventually lead to imbalaces and while it may increase your aesthetics it will come at a the price of your functionality. This might not be the answer you wished for. So do what works for you!
Beast Mode ON!
Good answer. I think I dont need gym haha. I have workout with bodyweight for about 2 month and half now. I see progress in my strength but only a little bit. And for my body I didnt see much change maybe because of my diet. I dont have lot of money to buy good diet. But for this sem break , i want to focus more on training and diet. I will taking supplement(whey protein) to make my result more faster. Can suggest what should I eat(breakfast until dinner) and how should I train for this 3 month sem break I mean how many times a week and what time is the best time to workout(morning ,evening or night). I dont care about time I have plenty of time for this sem break. I want to make best result so my friend can see change of my body before I get back to college. I hope you reply I really appreciate your effort to help people . Thanks
Beas mode on !!
Hey bro,
That’s the spirit!
What you can do for those 3 months is a part of the 6 month plan:
http://www.barbrothersgroningen.com/the-essential-6-month-training-plan-for-bar-brother-beginners/
Set yourself the goal to either pass or get closer to the beginner requirements.
With regard to optimal results, you also need to focus on your diet. Training without a good diet is like driving a car without the right fuel, you know where it will get you…? Nowhere 😉
You can find some posts on diet on this website, just check them out for yourself. You want to find foods that stimulate testosterone while keeping you insuline sensitive (the science behind this is explained here: http://www.barbrothersgroningen.com/the-guide-to-ultimate-health-the-renegade-diet-paleo-101-calisthenics/).
Beast Mode ON!
What is the fastest way to achieve the muscle up?
Hey Josh,
First of all there is no shortcut to a place worth going.
The fastest way is training every single day, adopting the right diet and doing the right exercises.
What you need to do? Read the 6 month training plan for beginners. Start in month 4 with the muscle up routines.
http://www.barbrothersgroningen.com/the-essential-calisthenics-workout-plan/
If you have basic strength you should get it in 1 month.
Beast Mode ON!
Hi,
Do you have any advice on exercises/routines for shoulders?
Hey,
Good question!
I personally like:
Handstand push ups
Hindu push ups
Decline push ups
Or you can try this routine:
http://www.barbrothersgroningen.com/wp-content/uploads/2014/10/Intermediate-Shoulder-Routine.jpg
Beast Mode ON!
Super gaaf dit, ik maakte eerst zelf schema’s maar dit helpt me super veel, ik ben zelf aan het trainen om bar brother te worden
Hey Didier,
Tof om te lezen dat je er wat aan hebt!
Vergeet niet het forum the joinen http://barbrothersforum.com om in contact te komen met andere brothers.
Beast Mode ON!
Hey guys,i want your advice,my body type is ectomorph and i don’t know which routine i should do,so can you please help me out,and is no-equipment workout good for me??
I’ll be very grateful if you please help me in my routine.
Thanks guys!
Hey Divyanshu,
My advice to you would be to start the 6 month training plan, it’s perfect for beginners:
Check it out here: http://barbrothersforum.com/viewforum.php?f=28&sid=21ab0a64c8e4a6d6ff0ae7301f145e77
With regard to your body type you probably have a fast metabolism, which is a good thing on the other hand you have difficulty building muscle.
I can advise you to check out the renegade diet, because training alone won’t cut it. Make sure you eliminate bad sugars first, that a good step forward.
If you have any other questions with regard to dieting, let me know!
Beast Mode ON!
Let’s get going
Hey,
Goodluck bro!
Beast Mode ON!
hey barbrothers,
I have been doing calisthenics since last year and about a few months back I could do like around 30 or so dips on the bars and about 40-50 push-ups.i had injured my legs and was told to take rest by the physiotherapist.now that my legs are alright.i have started my routine again but the funny thing is that if I don’t remain active I kinda bloat up.and as of now I can do at max around 20 push-ups and maybe 3-4 pull-ups.
Any idea why such things happen? I eat a balanced diet and have healthy home cooked food.by the way I’m vegetarian.
Regards
Hey Krishna,
First of all great that you have been working out already.
Secondly, your body is an adaptive biomechanism…which means it adapts to what it is used for. Essentially it boils down to…”If you don’t use it, you lose it”.
I personally don’t believe in not moving, I believe rest should be an adapted way of moving in order to recover from your injury or to prevent it from getting worse. I broke my wrist and severely bruised the other a few months ago, I couldn’t move my wrists, but I sure as hell could move my legs, abs, back etc. So I kept working out those muscles until I could slightly move my wrists again and from there started moving the rest.
So what you can get from this is:
1) Use it or lose it
2) Never stop moving
3) If you rest, never stop moving completely
Beast Mode ON!
Hi am Annpaul Mathew, I just downloaded all these pics so that I can start the Bar beginner routines, I just want you to ask is that am, already got six feet height and I really don’t want to increase my height, so by doing these routines I there any chance for increasing my height?
Hey bro,
Don’t worry about that, training will not make you taller.
Have fun training!
Beast mode ON!