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Ivan Najman

Calisthenics 6 month workout plan

source*: http://www.barbrothersgroningen.com/calisthenics-workout-plan/

*website is not optimized so i copied most important parts

Month 1: The Full Body Workout Plan

Focus is on getting your body used to calisthenics training

Workout schedule:

  • Monday — Full Body Routine
  • Wednesday — Full Body Routine
  • Friday — Full Body Routine
  • Additional days: Leg dominant routines
FULL BODY

Month 2: Let’s Go Workout To Develop Upper Body Strength

Focus is on pushing your strength even more and building both your upper body and triceps, which you will need for a good muscle up

Workout schedule:

  • Monday — Let’s Go Routine
  • Wednesday — Full Body Routine/No Equipment Routine
  • Friday — Let’s Go Routine
  • Additional days: Leg dominant routines
LET’S GO ROUTINE

Month 3: Combining Workouts To Reach A New Level Of Intensity

Focus: Your upper body needs to start developing the strength to start a muscle up routine, which will be of a significantly higher level than you are used to.

Workout schedule:

  • Monday — Full Body Routine/No Equipment Routine + Let’s Go Routine
  • Wednesday — Full Body Routine/No Equipment Routine + Let’s Go Routine
  • Friday — Full Body Routine/No Equipment Routine + Let’s Go Routine
  • Additional days: Leg dominant routines

Month 4: Muscle Up Hunt To Take The Most Important Step Towards The Bar Brother Requirements

Focus should be on the muscle up hunt

Workout schedule:

  • Monday — Muscle Up Hunt (Aim for 5 reps) + Full Body Routine/No Equipment Routine
  • Wednesday — Let’s Go Routine + Full Body Routine/No Equipment Routine
  • Friday — Muscle Up Hunt (Aim for 5 reps) + Full Body Routine/No Equipment Routine
  • Additional days: Leg dominant routines
MUSCLE UP HUNT

Month 5: Muscle Up Progression Up To Get Your First Clean Muscle Up

Focus on the muscle up itself by doing

1. Explosive pull ups 5 reps

2. Explosive pull ups with hand rotation 5 reps

3. Jumping into the muscle up and go back into a negative pull up 5 reps

Workout schedule:

  • Monday — Muscle Up Progression + Muscle Up Hunt
  • Wednesday — Muscle Up Progression + Full Body Routine/No Equipment Routine
  • Friday — Muscle Up Progression + Muscle Up Hunt
  • Additional days: Leg dominant routines

Month 6: The Bar Brother Beginner Challenge To Set The Base For The Official Challenge

This is the Bar Brother Beginner Challenge, consisting of:

  • 4 muscle ups
  • 15 dips
  • 20 pushups
  • 10 jumping squats
  • 10 leg raises
  • 4 muscle ups
  • 3 minute time limit