Today you are going to learn EXACTLY how you can start your calisthenics training as a beginner.
This calisthenics workout plan has been used successfully by 1000+ people from around the world.
Here is what you will get:
- Effective routines to build muscle and burn fat.
- Life lessons to become the best version of yourself.
- And the best possible start as a calisthenics beginner.
This workout plan will give you a complete breakdown.
You can begin your calisthenics training TODAY!
Contents
Chapter 1:
What Is Calisthenics Workout?
If you want to know what calisthenics is about, you need to know what it means first.
When you do know, you will say: "That sounds obvious!".
The question is:
Where do you start?
Use the definition, history and link in this chapter to get a better idea.
Calisthenics Definition
According to Wikipedia, Calisthenics (also known as 'street workout') is a form of bodyweight training.
Or more precise, it is the art of using your body weight as resistance to develop your physique.
Here is a snippet of the exact definition:
Calisthenics training uses minimal equipment and is intended to increase strength, fitness and flexibility through different exercises.
Common exercises are:
- chin ups,
- push ups,
- squats,
- dips;
- and leg raises.
The beautiful thing about calisthenics?
You can do it anywhere. Anytime.
The entire world becomes your gym. How exciting is that?
And you aren't the first one.
For example, a quick Google search shows that calisthenics has gotten quite popular:
Just look at the sharp increase from 2013 to 2014 of more than 109%:
But before you become one of those people, you need to be prepared.
Why?
Because although you only use your own body weight.
It does not mean that you cannot get injured.
In the ultimate calisthenics guide for beginners, you will find an entire chapter dedicated to:
- injuries;
- recovery from injuries;
- and prevention of injuries.
The good news?
With the tips and workout plans in this post, you should be up and running in no time.
Ready for an adventure?
The Best Calisthenics Goals
You will NEVER arrive anywhere if you don't know where you are going.
So the first question you need to ask yourself is:
"Where do I want to go?"
A quick Reddit search for example shows that a lot of beginners struggle with that question:
In fact, there are tons and tons of topics on goal setting:
So, it's clearly something you will struggle with as a beginner.
And here is the key to crush your goals THIS year:
An implementation intention.
According to the British Journal of Health and Psychology, people who use implementation intentions increase their chances of following up on a new habit by 200%.
What is it?
A simple 1 sentence statement:
I want to (WHAT), at (WHEN) in the (WHERE).
For example:
"I want to do 3 full body circuits (what), at 11:30 on Wednesdays and Fridays (when) in the garage (where)."
It's clear, either you do 3 circuits or not.
And because it's clear you are more likely to ACTUALLY do it.
Write Down 1-3 Implementation Intentions
Grab a notebook or a piece of paper and write down 1-3 implementation intentions.
Even if you change them after reading this post, you'll be practicing the skill of setting goals.
So what is the best goal for calisthenics beginners?
"A goal that states, what, where and when you are going to do what you intend to do."
That wasn't hard, right?
And take some time to notice what setting goals does to your emotions.
You feel excitement, because it SUPERCHARGES your brain.
That is...
...if it's clearly defined.
Now, it's time for the fun part.
Chapter 2:
The Requirements For Your Calisthenics Workout Plan
In this chapter you will get a list of the most common injuries...
...a link to 7 effective warming up routines that you can use to prevent those injuries.
And a basic workout plan to make sure you are ready for the coming 6 months.
So if you want to avoid getting hurt and make sure you make it to the end, this chapter is for you.
Warming Up
In the coming months, you will make some amazing progress.
Especially if you are consistent.
But what you need first, is a basic level of strength.
Warm up and use rest intelligently
To start safely, you need to be prepared and use these 7 effective routines to warm up before your training.
What do you want to focus on during your warm up?
- your wrists (18,6% of injuries);
- and shoulders (41,9% of injuries).
Both will need some extra attention.
Especially if you completely new to this.
Here is a list of the 5 most common injuries:
Injury prevention = is making sure you warm up AND use the right amount of rest between cycles and exercises:
- 30-60 seconds of rest between your exercises.
- more important: 60-180 seconds of rest between cycles.
Why use these numbers?
According to the European Journal of Physiology, your body needs about 180 seconds to fully recover.
For example:
- 30 seconds means ≈ 50% of your energy is restored
- 60-90 seconds means ≈ 75-90% of your energy is restored
- 180 seconds means ≈ 98% of your energy is restored
The amount of rest you need depends on your goal and your level of development, but here are the general rules of thumb:
- strength: rest 3-5 min
- muscle growth: 60-90 sec
- endurance: minimum rest
As you become stronger you can minimise the rest between exercises.
So what are the strength requirements?
To get the best possible start for the six month workout schedule, you need to be able to complete the 'get ready' routine:
Workout Explainer
Follow the workout diagram from left to right.
Like reading:
Next to the arrows you see the name of the exercise, the number of reps and an illustration:
Above you see the number of cycles:
And the rest time after 1 full cycle:
One cycle means doing all the exercises for the given amount of reps.
Lacking the strength for these exercises?
Need to start from scratch?
Don't worry about it.
If you don't have the basics down yet, you can use regressions to work on those first.
What are regressions?
"Regressions are easier versions of the same exercise."
You can use the 'almost there! routine' below for 4-6 weeks until you can move on to the get ready routine:
- Your pulling strength/back: chin ups.
- Your pushing strength/chest: dips and push ups.
- Lower body/legs: squats.
- Or your core/abs: leg raises.
Finally, make sure you get the FREE starter guide for beginners.
(You will get 1 extremely powerful tip to stay motivated.)
I will send you links to multiple posts that will BOOST your motivation and results in ways you cannot imagine yet.
Can you do the requirements for the given amount of cycles?
You are ready to start your six months of bodyweight training.
Is this plan perfect for everyone?
NO.
It's a foundation that you can use for a new body.
But you can always customise it to your needs.
That's your responsibility.
The Harsh Truth About Your Calisthenics Progress
How fast do you think you will see progress?
One day?
One week?
One month?
Here is the harsh truth:
Progress does not work the way you think it does.
And you will see progress depends on a million different factors.
But if you stick to this plan, your training routine will not be holding you back.
There will be periods however, where you expect to improve exponentially.
Unfortunately, there will be a lot of days where you feel like you are going nowhere.
But if you are patient and consistent.
Your progress will look like this:
Knowing what you can expect will keep you motivated.
Hit a flatline or a small dip?
Keep working.
You are about to reach a new peak.
Do NOT forget this.
Focus on the long-term progress. The red dotted line.
Why?
It will set you apart from 99% of beginners who quit after their first month.
Let's move on to the first month!
Chapter 3:
Month 1 - Essential Full Body Workout Plan
Is calisthenics really "the best way to train for me"?
Yup!
(of course that's my answer.)
In fact, as you've already read more and more people are getting into it.
And most of your progress comes from being a beginner.
So if you are serious about starting - or want to double down on your health and results - this chapter is for you.
In fact, this chapter could be the start of a life-changing journey.
The Workout Plan
Important: Make sure you complete the number of reps.
Too easy?
Complete 5 cycles before moving on to the next month.
Here is your weekly workout schedule:
Month 1 - Training Schedule
If you start on a Monday, aim to have 1 day of rest in between your workout days.
Each day of rest will give you enough time to recover.
Remember:
This is the bare minimum amount of calisthenics training to get results as a beginner.
Training Tip - Focus On Making Calisthenics Part Of Your Life
Don't expect too many visible changes.
Focus on making training part of your life.
Go from doing calisthenics.
To being someone who does calisthenics.
It becomes part of your identity.
When that happens, it does not matter how long it takes.
You will get those results.
Because you become someone who has those results.
It took you many years to develop the body you have right now.
It will take more than a few weeks to transform it.
But, you are on your way.
Reading this is the first result on the road to making calisthenics part of your life.
And you are just getting started...
Training Tip - Use The Power Of Variety
Quickly bored?
I know.
I'm not expecting you to change into a military-style elite level athlete.
Especially not overnight.
But the routine you have, if done consistently will give you HUGE improvements.
The challenge?
Your brain is wired to get a small jump of reward every time you do something new, while keeping things challenging enough.
That's why some people spend more time on playing video games than would be good for them.
Game developers are extremely good at getting you into the flow zone.
In other words:
You can use the flow principle to your advantage by switching your training when you start losing motivation as a result of boredom.
Increase the difficulty once things become too easy.
And find the sweet spot for yourself.
How?
- Be patient;
- make progress;
- and have fun.
So, when you feel unmotivated add more variety during these 6 months.
For example:
Workout Plans for variety
You can find 14 fast bar brother beginner routines or plans.
And make sure you hit those legs hard and squat deep.
Training both your legs and upper body seems to be better for overall muscle growth.
Now that's more than enough variety to keep you going, right?
Let's see where month 2 will take you.
The Nutrition System
Whether it's your priority or not, if you want results you want to make sure your nutrition the BEST it can be.
(The best moment to start was yesterday.)
Remember:
"Abs are made in the kitchen."
This is covered in the Nutrition System by the official Bar Brothers.
Chapter 4:
Month 2 - Ultimate Full Body Workout Plan
Training with PRECISION is a KEY to getting old with calisthenics.
And it's important whether you are 20 or 50 right now.
(In fact, your age is irrelevant.)
And in this chapter, I'll show you a powerful mindset tip and how you can take the next step in your training.
The Workout Plan
Month 2 - Training Schedule
Training Tip - Perform Your Exercises Like A Surgeon
When I first started with calisthenics, I didn't care about how well I was doing the repetitions
All I cared about was how much repetitions I was doing.
But there is a VERY big difference between doing a push up correctly 5 times.
And doing a push up incorrectly 10 times.
You will be way stronger and injury free down the road if you do it the right way.
It's about having the right mindset.
Just like making a pie.
The point I'm trying to make is:
That the way you do something can lead to very different results.
Even if the ingredients are the same.
Fun fact: do you know the world record for most push ups in 1 hour?
Don't get me wrong, it's very impressive.
But how good are those push ups?
If you want to prevent injuries and to get maximum results don't go for world records and focus on the details.
Start doing your workouts with the precision of a brain surgeon.
And ask yourself:
- What do I need to focus on?
- What are the details?
- How can I get maximum results?
Chapter 5:
Month 3 - Level Up Intermediate Workout Plan
In 2021 this Bar Brother post kept showing up in the top results of Google.
With more than 1000+ comments from interested beginners.
Wow...
That's a lot!
How come so many people were excited about this calisthenic workout plan?
Let's jump into the exact strategy and the next workout plan they used in this chapter.
The Workout Plan
Good work!
You have reached the intermediate workout plan.
Time to level up.
Make sure you mark down this peak.
For example, you can start using an achievement book.
Why?
You need to celebrate your victories.
No matter how small.
Here is your weekly workout schedule:
Month 3 - Training Schedule
Month 3 - Higher Intensity Schedule
As with the previous months, you can always add variety with beginner or intermediate routines.
Just make sure you stick to doing the next level routine for 3 days at least.
You are getting prepared for your first muscle up.
It's usually one of the biggest goals for beginners.
And a great starting point.
So, when will you do your first one?
That's up to you.
Training Tip - Plan Your Rest Between Workout Periods
Rest?
I know it sounds weird.
Like the WRONG thing to do.
That is, if you want to make progress, right?
Actually, the opposite is true.
I've written about the 3 fundamental rules of muscle growth before.
The funny part?
Most of your recovery issues will solve themselves if you stick to a good sleep cycle.
How much sleep do you need?
You can discover more about the importance of sleep.
And if you do, you will be stronger than ever.
Why?
Because your rest is the building block that can either make the body you've constructed stand firm.
And get you the results at the top.
Or when neglected.
Make your body collapse.
And crash your results into the ground.
I know it sounds unimportant to you right now.
But if you keep neglecting it.
You will need to return to the drawing board sooner or later.
And start from scratch.
The good news?
With what you know now, you won't need to.
Month 4 is going to be interesting!
Chapter 6:
Month 4 - The Muscle Up Hunt Routine
I’m a BIG fan of muscle ups.
Why?
Because they combine dips with pull ups.
Think about it:
When you do a muscle up you are doing multiple exercises at once, you do double the amount of work in 1 rep.
You aren't there yet, but you are getting pretty close.
In this chapter you will learn EVERY component you need to develop your first muscle up.
Workout Plan
Month 4 - Training Schedule
First, focus on going really low with the straight bar dips.
Second, reduce the amount of jumping with the jump muscle ups.
You need to find a lower bar, that allows you to jump up.
This is going to be the most challenging period yet.
Keep reminding yourself of the tips in month 1 about progress.
Why?
Training Tip - Connect The Dots And Experiment With Progressions And Cycles
Are you seeing how you can progress to something amazing?
Just by taking it one step at a time.
First, you start month 1 with placing dots with the basics:
Then in month 4 you discover how to connect some dots:
And in month 5 you are going to connect all the dots.
See how the arrow of progress shows up if you keep drawing lines?
Didn't expect that...
And you can use this lesson as a reminder:
"Progress is not giving up."
Good luck with this month.
Workout Explainer
You can always increase or decrease the difficulty by going back to the previous month or by maxing out on cycles.
Doing 4-5 instead of 3.
The end is in sight.
Or rather...
...the beginning of something even better.
Chapter 7:
Month 5 - Muscle Up King Plan
Ready to step up your training in 2021?
If you have prepared yourself in the previous months, warmed up properly, rested sufficiently then you might be ready to give this month a go!
And In this chapter, you'll learn a simple rule to keep going when things get tough.
Let's dive right in.
The Workout Plan
Finally.
It took a while, but you've connected all the dots now.
Time to crown yourself a muscle up king!
Here is your workout schedule:
Month 5 - Training Schedule
Workout Explainer
You alternate between the routine you did in month 3 and this routine.
Because month 3 will help you deal with weak spots.
Yes, the basics are priceless for everything that you do and want to maintain.
Use the strength you have now to make your repetitions even better.
Surgical precision...
And depending on how your body responds, you can increase the duration of these six months:
Spend more time on month 3 or any of the months you struggle with.
(2-4 weeks should be reasonable.)
And get more ripped:
For example, by giving yourself more time to change your calisthenics diet routines.
In other words:
Use this plan to fit your unique and individual needs.
After all, NOBODY knows you better than you.
That's where the final tip comes into play.
You can find it in the next chapter...
Training Tip - Complete Big Workout Goals By Working On Smaller Ones
Have you ever tried building a wall?
Like the great wall of China?
Sounds like an insane goal to have, doesn't it?
Now what if I told you to lay down 1 brick consistently, every single day?
That sounds easy, right?
Guess what?
That same brick will turn into a HUGE wall if you just keep laying down one at a time.
Over a longer period of time.
Now I'm not telling you that transforming your body is as hard as building the Great Wall of China.
Because it would take you about 100 lives.
But what you need to understand is that the people who build that wall, placed 1 brick at a time.
That's something you can do when building the body you want.
One day at a time.
Imagine what you could become.
If you stick to this simple rule:
"Show up consistently."
It's frightening if you think about it.
And encouraging if you know how to get there.
Which brings us to the final month.
Chapter 8:
Month 6 - The Bar Brother Beginner Challenge
Challenges are a way for you to STAND OUT.
Here is another one:
"the obstacle is the way."
Question is:
What have you been preparing for these past 6 months?
And what is the end goal?
Well, that’s exactly what I plan to cover in this chapter.
The Workout Plan
To end your 6 month journey, you will have to finish your final task.
How?
By completing this challenge:
The Bar Brother Beginner Challenge
Now it's time to finish your journey.
It's a good moment to look back and reflect on all the connections you've made.
All the bricks you have laid.
All the pies, all the patience, all the dots and all the expectations.
Good luck!
Although, I'm sure you won't need it.
Because luck favours the prepared.
Here is your final workout schedule:
Month 6 - Training Schedule
The #1 goal in this month is to test yourself.
Or as the legendary Michael Jordan once said:
"If you do the work, you get rewarded. There are no shortcuts in life."
In other words, use all the tips and trust yourself.
You'll find a summary of all the tips in the last chapter.
Chapter 9:
A Summary - 7 Tips For Calisthenics Beginners in 2021
So: What did you remember?
Calisthenics ROCKS!
It's so powerful, liberating and eye-catching, that it can't help but get attention.
And in this chapter I'll just quickly remind you of all the powerful lessons life-lessons I got from calisthenics...
...that you can use beyond your training.
A Quick Summary Of Calisthenics Tips
What's After The Beginner Challenge?
You are ready to conquer the world...
...well, almost.
You are not the beginner you were before you started.
And perhaps you are looking for a next challenge.
Try the 12-week workout system by the professional Bar Brothers.
It's not free. But it's well worth the small price of two good meals.
I can tell you from personal experience.
Anyways, it was a fun journey, wasn't it?
Your imagination has brought you here.
Now it's time to take your imagination elsewhere!
And here is why:
I believe you can do better.
*Fist Bump*
I hope you enjoyed the essential workout plan.
Now I'd like to hear from you: what did you learn from this guide?
Did you progress as much as you hoped to?
Or maybe you were surprised by all the tips.
Either way, let me know by leaving a quick comment below now!
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Hello there.
A quick question: How many cycles/sets should I do?
Sorry I see the cycles now above the exercises.
Hey Alex,
Great question!
Yes, I guess you found them ;).
Beast mode ON!
Hi guys,
I’m Imran from India my weight is 78kg. I can do 15 push ups(3reps) 5double bar dips(3reps) but I’m not able to do pull ups and chin ups its just goes to 1-2 plz help how can I do more pull up n chin ups??
Hey Imran,
Great question!
You can find a full chin up progression guide on the website: http://www.barbrothersgroningen.com/calisthenics-chin-up/
First piece of advice, improve your quality.
In addition to that try adding extra emphasis on ‘eccentric training’ and use greasing the groove. Use the search bar to find those posts.
You can find all that stuff on the page, but only if you are willing to look for it ;).
Beast mode ON!
Hi there,
Have a few questions regarding the 6 month plan and 12 week system. Should i start out with the 6 month plan before proceeding to the 12 week system or can i jump straight to the 12 week system? I have been doing both body weight and weighted variations of the exercises for a while now and can do around 16 pull ups, 20 dips, 40 push ups all with clean form.
If the 6 month plan is recommended, would it be good to start from Month 2/3 as a base ? It is mentioned that i should do a minimum of 3 days (Mon, Wed and Fri) per week. However, would it be pushing it if i did it lets say, 5 days a week with weekends off?
With regards to progression, if i am able to complete 3 cycles of lets say month 2, do i progress to month 3 straightaway the next day? Or do i continue the workout of month 2 till i complete the month before proceeding?
With regards to month 3, what is the rest time between the 2 routines? E.g, i did 3 cycles of Full body. Do i wait 4 minutes before proceeding to 3 cycles of Lets go routine?
Thank you so much for taking your time in answering my queries. Love the website and dedication put into these programs!
Hey Jon,
Sorry for the late reply! Your comment somehow got lost in translation.
It depends on your current level of strength. If you can do 16 pull ups with great form, the system will give you more of a challenge than the 6 month plan, which is specifically written for ‘beginners’. 16 pull consecutive ups definitely isn’t ‘just getting started’.
It depends, a big part of the 3 month plan is ‘conditioning’ of the connective tissues for higher loads. Yes, in terms of strength you might be able to do more at a specific point in time, but that doesn’t say anything about how well your connective tissues are catching up with the new loads. So it depends on your history of training and injuries.
Rest time is given in the diagrams. Between cycles, give yourself ample of rest a new routine is basically a new cycle. Keep in mind that you don’t need to hurry, you can always work on the 6 month plan first to get used to the loads, but if you have been training consistently already in all honesty the system will most likely give you more of a challenge. But that’s completely up to you.
Once again, sorry for the late reply. I try to reply as fast as possible usually so my apologies.
Thanks for your comment my friend.
Beast mode ON!
Hi there,
Thanks for the reply! I also read that the Pre workout booster is coffee, which helps in many ways. However, if i dont take coffee, can you recommend something else? Thanks!
Hey Jon,
Great question.
Generally you want to have 2 important things in the morning.
1) Be high in energy
2) Have a high level of focus
These two things are strongly related to 2 neurotransmitters. Dopamine and Acetylcholine, without sounding to ‘out there’. The first relates to motivation, the second one relates to focus. The key is to take ‘nutrients’ that address these two. This can be many things, coffee is generally the ‘most accepted’ and potent generally available thing, but there are many more.
Which? Certain teas have an ‘energetic’ effect too. Like ginseng tea, reishi tea etc. In most cases certain fats such as MCT, which is prevalent in coconut oil in combination with some good tea can be very brain boosting. There are many options, but it’s a matter of experimenting what your body responds best to.
Tim Ferris has a nice video on this: https://www.youtube.com/watch?v=wIVD3-SRdvQ
Enjoy!
Beast mode ON!
I just realized one thing today (3rd workout)
It is hard to complete the workout.
But it is alot harder to complete it with proper form.
Beast mode ON:)
Hey Axel,
Great lesson!
Haha, that’s why I always emphasise ‘quality’ over quantity. You will never get far with low quality.
Keep up the good work.
Beast mode ON!
I just have one question! in combining routine (month 3) there mentioned that “full body routine+Lets go routine ” ok? so that mean first i finish Full body and then let’s go routine in a row of workout time. Am i right?
Hey Misfar,
That’s completely correct!
Over time you can turn them around, depending on how well you progress. The reason as to why I put the full body first, is to make sure your body has plenty of time to ‘be conditioned’ also in terms of connective tissues etc.
Beast mode ON!
I just got back to working out again, starting from the basics (1st month).
I wanted to know If I should increase the number of push-ups/squats/pull-ups and what not, if I find it too easy, or should I move onto the next month instead?
Also, isn’t it a bit of a big jump from the Full Body Routine (3 chin-ups, 2 pull-up), onto the Let’s Go Routine (6 chin-ups, 6 pull-ups)?
Except of that, a GREAT workout plan! I really love it 🙂
Thanks for the help!
Hey Chris,
Great question.
Feel free to increase the numbers if that works better for you at this point.
Definitely move on if it’s much too easy, keep in mind however that certain parts of the body need more time to adapt to new loads. Jumping ahead may result in setbacks later on. But this depends of course on your history etc.
Definitely, as you progress in the plan you will constantly see BIG jumps. I believe this sets a new standard both physically and mentally every time. And it creates a ‘sense of humbleness’ by helping you realize that beyond the highest mountain you’ve ever seen, there is a higher one. It’s a fine line however, something that’s very difficult to give in a nuance way through somethings such as a blog post ;).
Thanks for your comment my friend! If you have any other questions, feel free to ask!
Beast mode ON!
Thank you very much for the reply!
My idea was adding more reps for exercises that I feel might be a little too easy, until I almost match the number of reps on the next month (mainly pull-ups and chin-ups), so moving onto the next month wouldn’t be too challenging.
What do you think? Is this a good idea, or should I stick with the workout until it gets too easy?
(again, jumping from only 2 pull-ups into 6, would be really difficult, which for me means that I won’t be able to do all of the pull-ups in a row, maybe only with short breaks in between, and I don’t think that would be much of a good workout….)
Thank you for the help!!! 🙂
Actually…. I just did the first workout with only 10 sec rest between exercises and 1 min between cycles, and I’m really freaking tired…. I doubt I’ll need to be adding more reps any time soon…
Now I see what you meant by “the first month is about adaptation of the entire body.”
Anyway, Thank you for the help. 🙂
Hey there! I’m entering my second month and was wondering if I could replace the Full Body Routine on Wednesday by the beginner abs routine listed on the “14 Bar Brother Beginner Routines” page. Would that be OK or would it create some imbalance that would be prejudicial for me in the long run?
Thank you!
Hey Pedro,
Great job on getting to the second month. Congratulations.
Definitely, you are completely free to ‘customise the 6 month plan’. It depends on what you are planning to add or remove. Consider this plan a ‘blueprint’ of a house. What you put into the house however, the colours, the furniture is up to you.
And that’s different for every body.
Keep up the good work!
Beast mode ON!
Hey, I’m doing the month three and i was wondering if I should do let’s go routine rest and then full body routine, or let’s go routine and full body No rest betveen?
Sorry for my English, I’ m from Norway
Hey Åsmund,
Sorry for the late reply! Seems like your message got lost ;).
It depends on what works best for you. I generally recommend to do the full body first and then the let’s go. Why? Because I want you to have ‘high quality’ basics first. The better your foundation, the better your improvement and less injuries you will have down the road.
If you feel like the full body routine becomes too easy over time, switch the routines around and start with the let’s go. By that time the full body routine will be more of a tool to build some extra conditioning and to allow weak links in your body to also catch up with the stronger links.
Hope this answers your question my friend!
Beast mode ON!
Hi! I am at the first month and that training is awsome. I dont feel like it is too hard, either I don’t find it too easy for me. I am trying to focus on the perfect technique of each reps however. I decided to put extra 1 rep to each excercise after every week of month one, additionaly I add extra 1 rep to each excersise of the last set during a week. I do the workout 3 days a week plus one extra day for leg routine running and AB workout (all taken from 14 BB beginner routines). I am wondering if there is something else that I could do, to workout 5 days a week? Which routine could I choose in that case to have an harmonic progress for all my muscle groups? Another thing that I am concerning is Hand Stand progression, should I start doing anything aimed on increasing my hand stand skills or it is to early for that matter and most attention should be paid on basic strength improvment? Thanks in advance for any response 🙂
And I am really sorry for any language foult commited above – it is to late to think in foreign language 🙂
Hey Michal,
Don’t worry about it.
What language do you normally speak? If I may ask.
I’m in the process of looking for some translators to help more people who are non-English speaking.
Beast mode ON!
Not that I am worried about it, just wanted to justify my clamsy sentences 🙂 I am proudly speaking Polish as my native language – and I think I am quite good at it. I am living abroad right now, specifically in UK, so I am trying to experience as massive as possible improvment in my English skills. If you wonder of making a foreign language version of your fantastic guide, and all that content… I raise my hand in the air to let you know I could help you, at least if we are talking about my ancestors’ language 🙂 Contemporary people in my country are really into sports and active lifestyle however it is still mainly gym workouts or sometimes crossfit what is most popular and hyped. Calisthenics still stands in the shadow of those two ‘dyscyplines’, thus I could really put all my enthusiasm in the help of spreading your knowledge further – of course in my free time 🙂
Well, you’ve got my email adress so let me know if you want to use my positive afford.
Thanks for your tips in the other reply
Strong Regards 🙂
Beast mode ON!
I should use dictionary more often – it was ment to be ‘effort’ in the last sentence 🙂
Hey Michal,
First of all great job on taking the steps to start!
Good, focusing on quality will pay of in the long run. Really.
It all depends on your goals, as I always like to stay. Look at this plan as a blueprint of a house, what you put into the house and what colours you use is up to you. As long as you follow the principles that will prevent the house from collapsing ;).
Definitely, the handstand is a great skill to start REGARDLESS of your level. The key component of the handstand is that it teaches you ‘how to learn’, this is a very big component of learning any type of skill. It’s like a key that opens a lot of doors. Knowing how to learn it. I’ve written an initial post on this:
http://www.barbrothersgroningen.com/how-to-do-handstand/
So to summarize: it depends on your goals, keep focusing on quality and add handstand training if you feel like you want to do more training.
You can be proud of yourself.
Stay strong.
Beast mode ON!
Hey, have a quick question. What should the diet plan consist of? I’m trying to gain a lot of weight along with muscle.
Hey Max,
You can find tons of diet information on the website ;).
Read this post for a few meal plans:
http://www.barbrothersgroningen.com/meal-plan-diet/
The bar brothers have made a nutritional plan for those interested too, you’ll find a link to it in the post. It does come at a price however.
Keep up the good work!
Beast mode ON!