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,
I have a specific requirement I need to loose fat and get muscular. I used to hit the gym earlier some 5 years back but all that’s as good as gone. Can you guys suggest a diet for the same and what routine should I follow. BTW I have never tried Calisthenics before. Also please suggest how many days a week I need to follow the routine. cause I was used to a 5 day routine for my workouts.
Thanks
Hey bro,
Welcome to the movement and good questions btw!
Subscribe to the email list and you will receive all the information for free! Including diet and six month training plan!
Beast mode ON!
Hallo. Ik ben een vechtsporter, ben nu 55 maar in redelijke conditie, 1,87 lang. 87 kilo.
I heb vanaf mijn 15e allerlei vechtsporten gedaan, wedstrijden alles dus.
Nu richt ik mij volledig op dingen die werken in een echt gevecht, zonder regels. Jeet kune do in mijn geval.
2 keer in de week geef ik les, ben eigenaar van een klein schoonmaakbedrijfje, dus heb lange dagen, veel fysiek werk, doe de buitenboel (ramen wassen, sjouwen met ladders etc.) en heb een gezin en natuurlijk mijn vechtsporten die ik bij moet houden.
Nu weet ik dat kracht ook belangrijk is dus had mij verdiept in diverse forums maar die gasten trainen allemaal met te zware gewichten voor deadlift, bench press etc.
Dat is niets voor mij. Meestal deed ik alleen de pushups, site ups etc.
Nu zijn we verhuisd en nu heb ik buiten een pullup bar en een dipstation maar ik weet niet waar ik mee moet beginnen. Je leest wel, pull ups, dips en pushups maar hoeveel sets, reps etc.?
Ik wil eigenlijk een heel simple workout die ik kan doen met de dingen die ik heb. Ook moet de verhouding een beetje goed zijn. Ik bedoel als ik dan 3 keer in de week meer dan een uur moet trainen ben ik meer daar mee bezig dan met mijn vechtsporten bijna.
Is het mogelijk om zo’n simpel routine te maken die toch resultaten geeft? En zo ja, heb je daar misschien een voorbeeld van?
Sorry voor de lange mail. Hoop dat jullie hem kunnen beantwoorden. Groet, wim
Hey Wim,
Goede vragen! De principes van jeet kune do denk ik overal voor, dus ook voor calisthenics. In dit geval terugkomend op jouw vraag is er dan ook geen one-size-fits all methode/schema die ik kan geven aangezien het uitermate individualistisch is. Wat ik wel kan adviseren als je zo efficient mogelijk wilt trainen is om je te focussen op de technische krachtsoefeningen zoals: de muscle up, handstand, pistol squats, back lever en front lever. Dit zijn krachtoefeningen die zodra je ze kunt de complexiteit trainingen kunnen vereenvoudigen. Je kunt ze terugvinden op de website.
Mocht je deze echter nog niet kunnen dan adviseer ik je om te beginnen met de muscle up. Je kunt een uitgebreide beschrijving vinden in the 6 month plan op de website (inclusief routines). Hier hoef je niet meer dan 45 minuten per dag of minder mee bezig te zijn.
Echter, “absorb what is useful, discard what is useless and add what is uniquely your own”, zoals bruce lee zou zeggen.
Hoop dat je er wat aan hebt!
Beast mode ON!
what kind of warming up that’s good before start calisthenic?
Hey Saban,
You can find a blog on warming up on the website! Check it out and welcome to the movement!
Beast mode On!
Hi. I used to be able to do 5 chin ups. After starting the beginner calisthenics workout for 2 weeks, I find myself doing less than 5 and my shoulders starts to get pretty sore. Is this normal? What can I do to be able to do 5 or more again.
Hey bro,
Welcome to the movement!
What usually happens is that as you do the exercise more often, your execution improves. Meaning you use a full range of motion, which due to the higher degree of difficulty gives you less reps. Even if you have actually become stronger.
You are training for 2 weeks now, which means you are just starting off! Give your body some time. It also took you time to get the body you have and it will take time to get the body you want! Stick to the routines and you will find yourself making progress any time soon!
Beast mode ON!
Hi Mate,
I am 96 kg with a bodyfat of 2 digit 🙂 from less than 0 pull up (my body was stuck down i couldn’t lift my self at all) after 2 month of hard training i did succes to get some strengt and to do 2 pullup after negative et isometrtic training. The form is not perfect i cannot get my chin up on the bar my noze does it, i am missing some centimetres. I wish i could have the perfect form but hard to get to the top of the bar. Do i need more strengt or am i missing something. I made some progress (easy when you start from nothing). Thanks.
Hey Steve,
First of all, awesome stuff! You know what, even if your progress is slow, you are still lapping everyone sitting on the couch watching tv ;).
With regard to your question, I’d have to say that you are on the right track. Your body just needs more time to adapt. Have you read the pull up progression blog I wrote?
I can highly recommend it! I’ve see some great results from people who used it.
It should definitely help you speed up the process a bit!
Beast Mode ON!
i truely follow the workout i do full body workout twice a day and full week my question is that i lose energy after 30 min of vigerous workout as being a vegiterin i do lack in protein
Hey bro,
Good question! That might not necessarily be the case, it’s probably more of a adaptation thing.
If you are just starting off with these exercises, you and your body will need time to adapt.
Try experimenting with a fresh smoothie before training to give your body an energy boost!
Other than that, don’t worry about the proteins, I know a few vegan Brothers who don’t have a single issue 😉 and although every body is the same. Applying a vegan diet might only have some impact on muscle gains, not on energy.
Beast mode ON!
Hi, I was wondering what to start out with since I am almost a complete beginner. I’m 13, but I have hit puberty and I am in good shape. I am fit for my age and somewhat muscular, but I’m just unsure what to do if I want to gain muscle mass, since my diet probably shouldn’t change, as well as my protein intake. Also, I’m limited in what I can use, since I don’t have a park nearby. Because of this I am not really able to do most dips and muscle ups. I do have 2 pull-up bars at home though. Thanks so much!
Hey Alex,
Welcome to the movement!
Check out the 6 month plan and subscribe to the e-mail list, I’ll send you all the info you need for FREE.
With regard to dips, you can either check out the equipment page on the website or get yourself some good chairs ;). Make sure you read the blog I wrote on chair exercises.
Great to have you on the team!
Beast Mode ON!
Hi there,
I am 14 year old and since the beginning, I was always quiet tall (188cm) and skinny. (+/- 60kg). I saw Bar Brothers on youtube and saw that it was worth trying because gym had done nothing to me in 2 months. Weights I found out were useless. After having a 1 year break from almost all types of training including running, (I used to run 5k everyday) I started a beginner workout for Whole Body to see if it would help me. I have some questions if you could answer them please.
The workout I did is as follows:
5 Cycles
-20 Squats
-15 Mountain Climers
-8 Lunges (Each leg)
-10 Push ups
-6 Laying down Leg Raises
-30 sec Plank
-4 Pike Push ups
1) Do I have to do this every day or take a 1 day rest because some people on youtube say they work out 6 days a week to start with whereas others say it is better to take rest because that is when your muscles grow.
2) I have school from Monday to Friday so in order for me to not get tired, is it ok if I only do 2 cycles only because I don’t want to get tired so much that I can’t focus in my class.
3) Can I do 5 different workout each week to practice different muscle groups and then after like 4-5 months when I am used to it, I take it to the next step and increase the reps + sets/cycles and do all 4 on the same day then take 1 day break. Also, if you can tell me if I should add/remove any exercise from these workout, please do let me know.
The 4 workouts I found I need to do other than the one mentioned above are:
1) 4 Cycles
-8 Knee Raises (Each leg)
-20 sec Mountain Climers
-20 sec Side Plank
-7 Half Burpees
-25 Plank
-15 Crunches
2) 5 Cycles
-15 sec Mountain Climbers
-8 Squat Jumps
-25 Jumping Jacks
-8 Horizontal Jumps
-6 Burpees
-30 sec Rope Jump
3) 4 Cycles
-8 Push ups
-10 Squats
-10 Dips on Chair
-8 Lunges (Each Leg)
-3 Diamond Push Ups
4) 4 Cycles
-25 sec Jumping Jacks
-8 Squat Jumps
-8 Walking Lunges (Each Leg)
-8 Vertical Jumps
-8 Horizontal Jumps
-8 Squat Jumps with 180 turn
Hey bro,
First of all good job on starting to workout again.
To answer your questions:
1) You don’t need to workout every day, as a matter of a fact you don’t need to workout any day ;). Every body is designed differently, but what I have found to be true is that the more time you put into something the better the results. Beginners however should try to train at least 3 times a week to make some reasonable progress. Is training more better? Only if you have developed the mental and physical capacity to do so. If not, build it up slowly.
2) If you don’t want to get tired, then don’t work out. This might sound harsh, but you want 100% of the results by only doing 50% of the job. Life does not work like that and making progress with calisthenics definitely won’t. If you don’t want to be tired, then don’t expect to get results.
3) The workouts you have right now are definitely sufficient. That’s indeed a method. Just try to do these workouts for a few months first, no need to look into the future now if you aren’t there yet.
I don’t want to sound harsh, I just want to make sure you get the point, because I want you to succeed just as bad as you want to.
Beast Mode ON!
Thanks for the answer dude, I will surely try and do these routines. Hopefully I get to thank you later in future 😉
Hey Moa,
You are welcome!
Haha, you surely will 😉
Beast Mode ON!
I have started to follow your daily excerise but need some tips to gain mass, need some tips on diet.Help me plz.
Hey David,
Welcome to the movement and great that you have started!
Read the blogs on dieting:
http://www.barbrothersgroningen.com/paleo-diet-speed-course/
http://www.barbrothersgroningen.com/calisthenics-diet/
That should get you going!
Beast Mode ON!
Hey guys, thanks for this great website. I have a question about all these great workouts. When it comes to reps, how many should I do per set? Should I always go to my max, which means I can do more in the first cycle but nearly none in the last or should I do the recommended number of reps, which could mean I don´t stress my muscles enough? I´m doing body weight exercises for almost 3 years now and I´m quiet good at pushing and pulling ( about 130 push up variations in 3 cycles with 6 different exercises, about 70 pull up reps in 3 cycles with 6 exercises), but I have the feeling that I don´t really “grow” any muscles.
I also started doing stuff like frog stand and plange progression, but I don´t know how I can put this in my weekly workout routines? An answer would be great, thanks in advance! (and excuse my bad english ^^)
Hey Kevin,
Good questions! Thanks for the feedback!
The amount of reps is given in the cycles. Make sure you go for the amount of reps first, if it’s too easy double the amount of go for a more difficult routine.
I usually do 2 routines every training session.
So essentially what you want to do is the following:
Read this: http://www.barbrothersgroningen.com/the-quick-guide-to-bar-brother-training-resistance/
Check out the intermediate routines on the website.
Do 2 routines every session, 1 full body or leg routine and 1 technical routine (planch, frog stand, handstand, backlever etc.)
This should get you going!
Questions? Make sure to leave a comment!
Beast Mode ON!