Pull Up Bar Workout Illustration

Pull Up Bar Workout Routine For Beginners To Advanced

This is a pull-up bar workout routine that can be used by persons in all fitness levels: beginner, intermediate and advanced. The nice thing about this workout is it can be customized for your training level and needs by adjusting reps. This workout routine comes from Bar Brothers and below you’ll see the program and exercises in detail in both text and video.

Pull-ups are fantastic exercises that will help you gain lean muscle mass, lose fat and improve your general fitness level and health conditioning. Furthermore, any good calisthenics training will improve your look and give you a significant boost of self-esteem and confidence. A pull up bar is a great piece of exercise equipment that you should have access to, whether it’s your own at home or your local park or gym.

It’s easy to have your own because they are affordable and do not require a large space at home. And it’s great when you are able to workout at your own comfort any time of the day. You can buy the materials to create your own custom pull up bar or you can simply buy a ready-made set in a store or online. Either way, they are not expensive.

Workout Instructions

As said earlier, this workout can be done by anyone, from beginners to advance. All you have to do is set the number of reps to your strength or training level. Then as you get stronger increase the difficulty by raising the intensity through doing more repetitions.

The exercises would hit your upper body muscle and abs, and they are also good for cardio and increasing your stamina. Do 4-8 sets of this routine. Do the routine 2-3 days per week with at least 1 rest day between workout sessions. Watch the video to see the exercise demonstration for each exercise.

4 Muscle Ups

Muscle Up
To perform the muscle up you have to pull your upper body up to above the bar. Basically, the muscle up is done by performing a pull up followed by a dip. It requires good practice and building basic strength to perform the muscle up seamlessly.


4 Behind Head/Neck Pull Ups

Behind The Head


Performed by doing a pull up for the back of your neck to touch the front of the bar. Grab the bar with a wide grip, your palms facing away from you. Lean your torso forward slightly and pull your shoulders up towards the bar until it touches the back of your neck.

4 Side To Side Pull Ups

Side To Side

Grab the pull up bar with your hands wider than shoulder width. Pull yourself up and bring your chin to same level with the bar. Move yourself with the goal of bringing your chin towards your left hand, and then towards your right hand.

4 Head Banger Pull Ups

Head Banger

Pull yourself up towards the bar so your chin and the bar is at same level, then move your head back and forth.

4 Hand Grips Changes

Pull yourself up and while up change your hand grip to the front and back of the bar alternatively with both hand.

4 Leg Lifts

Leg Lifts

Also called Hanging Leg Raises. Grab the bar and just let yourself hang. Once you are stable, slowly raise your feet up to the bar, remember to keep your legs straight. Lower your Legs and Repeat.

Video Demonstration For Exercises

Metabolic Strength Display

Metabolic Monsters Review

The article provides the key information on the Metabolic Monsters program by Nick Nilsson to help you learn what the product is about and how it works. Is this program right for you? Read below.

What Is It?

Metabolic Monsters Picture

It is a fitness program based on free weight circuits that are designed to help you lose fat fast while keeping your muscle and strength. Metabolic Monsters comes with 50+ metabolic conditioning circuits that are specially put together to effectively get you strong and lean, while improving performance and cardiovascular health, without sacrificing your hard-earned muscle mass.

The information is presented in an eBook with step-by-step instructions along with exercise demonstration videos. You’ll also get easy-to-print workout sheets that you can take to the gym with you to follow the program. Metabolic Monsters includes the best of the Nick Nilsson’s knowledge he gained from many years of experience working in the fitness industry and gaining knowledge from other industry experts in that community.

Our Review – Is It Worth It?

We all know the importance of employing good strategy when it comes to fat burning workouts. You can use strategic workouts on a cardio machine to get great results, but there is a whole lot of benefits you can accomplish with a good metabolic conditioning circuit using weights.

If you’re looking for a program to get in overall improved shape and prepared for intense cardiovascular interval training done using resistance equipment, then this program is the right one for you. This workout strategy allows you to build strength, improve athletic performance and preserve muscle mass while reaping all the health, fitness and fat-loss benefits of traditional cardio.

You’ll get a total of 52 unique workouts that are proven effective to give results. These workouts were used by “the mad scientist of exercise Nick Nilsson” himself to get in top shape. Nick happens to be one of the fitness personalities online who has a good name, clean business record and positive reviews for his work which is just an additional reason to get Metabolic Monsters if you are interested.

What You Get With Metabolic Monsters

It is a 100% digital product. The program includes written information in PDF and videos for visual demonstration. The course comes with downloadable pdf documents as well as a mobile-ready video library featuring in-depth instructions and demonstrations of the workouts. The way it works is that you’ll read through the pdf to learn the workouts. The videos go into more detail on how to do each workout. In other words, the pdf guide explains what needs to be done while the videos demonstrate how to do them.

Click Here For Full Details On The Program

The book itself includes access to videos for almost all the workouts, as well as full rundowns, pictures and detailed instructions for every exercise used in those workouts. You’ll get a total of 52 unique and effective new workouts that includes: 27 Gym Circuits 6 Non-Stop Fat-Loss Circuits 3 Bodyweight Circuits 4 Special Equipment Circuits 3 Hill Training Workouts 9 Loaded Carry Workouts

Additional Product Features

Easy-to-print workout sheets that you can take to the gym with you or save on your phone for quick reference. Full support from Nick Nilsson, any time you need it!

Metabolic Monsters Workouts

Most of these circuits are designed to be done with very simple equipment like barbells, dumbbells, benches, kettlebells etc. Includes suggestions on what else you can do in case you don’t have the necessary equipment for the exercise listed (there are some very specialized circuits included as well). These circuits are designed to be gym-friendly. Many of them can be done in the space of just a few square feet, using one or two pieces of free weight so you don’t have to worry about tying up a bunch of equipment and ticking people off. They are also perfect if you train at home and don’t have a lot of equipment or space.


Overall I think the Metabolic Monsters program is impressive. It is not just another generic workout program with info that can be found everywhere. It is an advance circuits program that gives you new and unique resistance-cardio workouts that works more effectively to get you lean and strong.

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24 Hour Testosterone Fix Review

This is a 24 Hour Testosterone Fix Review, the product by Anthony Alayon to fix T-levels. You’ll discover key information here on the program that will help you make an informed choice.

Click Here To Visit The Official Product Website

24 Hour Testosterone Fix What Is It?

24 Hour Testosterone Fix is a diet-based program that was created to help men naturally boost testosterone for feeling healthier, getting stronger and full of vitality. The program was created by fitness trainer and author Anthony Alayon and distributed by criticalbench.com – a popular fitness website and online company.

The program comes with 101 super nutrients and T boosting tricks that naturally boost your testosterone levels and vitality in just 24 hours. It is a detailed and thorough eBook manual that goes into the why and how on many different topics that relate to testosterone. But you’ll also see that the formula is presented as a step-by-step blueprint for you to easily follow to get the knowledge and understanding you need to make it work for you.

The man behind this product, Anthony Alayon, discovered the super nutrients and designed the formula used in the program from his unique encounter as someone who dealt with the same problem and worked for an extended time to find a solution that works to repair testosterone.

Who Needs The 24 Hour Testosterone Fix Plan?

The system is aimed at you if you’re currently suffering from complications of low testosterone production. The effects of low testosterone can be from feeling anxious and stressed to getting fat, struggling to build muscle, constantly tired and you can’t get aroused.

As you’ll learn from the official program website by the time you hit 35, your testosterone production naturally drops by 25%. However, it also shows that there are other common factors that are damaging to many guys T-levels that they may not realize.

high testosterone benefits graphic

The 24 Hour Testosterone Fix is about diet and lifestyle changes to naturally boost testosterone which is the right approach, and it’s the main reason why I recommend this product. Instead of using drugs and other treatment methods that are unsafe you can simply eat the right foods to bring back your T to an optimum level.

Having healthy testosterone production is one of the most important things for a man’s body. According to Anthony Alayon, the number of positive effects of fixing your T-levels includes slow down of the aging process, skyrocket your metabolism, pack on lean muscle and have better sexual performance without drugs.

What You Get

24 Hour Testosterone Fix is a digital information product. It is an eBook guide that comes with 2 other eBooks in the same niche as bonuses. The main book and bonus guides cost a one-time payment fee of just $10.00 sale price.

The Program Structure

Within its pages are the exact super nutrients Anthony Alayon discovered on his journey to repair his testosterone. It contains 101 little-known super nutrients & T boosting tricks that naturally boost your testosterone levels and vitality so your manhood comes roaring back to life in just 24 hours. Each one has detailed description explaining how and why the super nutrient helps boost your T-level.

It doesn’t matter if you’re in your 30s, 40s, 50s, 60s or beyond, you will boost your testosterone naturally and turn back the clock. All you have to do is follow the proven plan and swap out some foods you eat with T-level rocketing alternatives.


  • The 24 Hour Testosterone Fix program is easy to understand and following the simple tweaks as instructed can be easily done by anyone.
  • It works fast – you can expect results in as little as 24 hours.
  • This eBook contains exclusive information. It is not based on some recycled info you’ve heard before and can be found everywhere for free.
  • The eBook goes into details on a lot of different topics on testosterone that would help you to become more educated on this subject.
  • Credibility author – this is a product that has a respected name behind it.
  • Credible distribution company Critical Bench and trusted retailer Click bank.


  • There are no videos that come with the product.
  • The sales page for the product doesn’t provide a lot of information about how the program works.


To have a product that shows you how to naturally boost testosterone and works with a unique and simple method that helps optimize effectiveness, 24 Hour Testosterone Fix is a good choice for men who needs it. Have a look at it and test it out.


Fighter Abs 2.0 Review

This Fighter Abs 2.0 review aims to help you learn if Andrew Raposo’s revised and updated ab training program is good for you. This in-depth review takes a look at key points of the program that’ll help you determine if it’s something that you can use to get abs.

Click Here To See The Official Website

What Is Fighter Abs 2.0?

Professional sports fighter Andrew Raposo created this ab workout program for men and women who want to lose their excess belly fat and get nice abs like a fighter. Fighter Abs 2.0 works with a special type of training protocol called the 3 Phase Formula that is designed to supercharge the way your body gets rid of your stubborn belly fat and sculpt your abs into shape.

floyd mayweather

The program is based on workouts fighters use, which take less than 15 minutes to do and require no equipment. Raposo promises that his breakthrough program would target your lower belly fat and melt 3 inches off your waist in 28 days without making any changes to your diet.

Manny Pacquiao

The creator of Fighter Abs, Andrew Raposo, developed the program from his experience and knowledge as a professional fighter and fitness trainer. He is a North American Muay Thai Champion and a Two Time Provincial Gold Medalist in boxing. Raposo has been working as a personal trainer for many years, providing guidance for many different clients.

Product Review

There are different workout approaches to getting your body in good shape, and the method used in Fighter Abs 2.0 is one way of getting rid of belly fat and revealing nice abs. Of course, this is not the only program you can use to achieve this goal.

But if you are looking for a high-quality training system to get lean and ripped abs that is based on no-equipment exercises used by professional fighters, then I believe this program is the best choice. This is one of the only programs on the market that utilizes this type of workout protocol which is a smarter and more effective way for both men and women to burn belly fat and get shredded abs like a fighter.

We know that most fighters in sports such as Boxing and MMA have stunning abs. If you saw the abs of popular pro fighters such as Floyd Mayweather, Manny Pacquiao, and Ronda Rousey, I bet you were impressed. This proves that the way they train their abs works effectively to give them the stunning midsection people admire and wish they had.

I highly recommend Fighter Abs 2.0 if you are interested in using a fighter workout approach to target belly fat and get in good shape.

What You Get When You Buy Fighter Abs 2.0

fighter abs 2.0 Package

It is a digital information product. This means there are no physical items to be shipped. You would only pay a onetime price for the product through Clickbank’s safe server. When you purchase you receive a digital package that consists of the eBooks and videos that contains the program information for you to learn and follow. Here is a breakdown of the different components included in the package.

  • Demonstration videos – Andrew Raposo personally coaches you through every workout with detailed coaching videos.
  • 12 Week Blueprint – An eBook that contains the 12 week done for you blueprint that you’ll follow to get six-pack abs like fighters.
  • Exercise Guide – The exercise guide lays out the detailed instruction of every exercise in the program so that there’s no guesswork on your part.

The Bonuses

Bonuses are also added to your purchase. BONUS #1: Get Mobility Like a Fighter 2.0 Instructional Videos BONUS #2: Get Mobility Like a Fighter 2.0 4-Week Blueprint BONUS #3: Get Mobility Like a Fighter 2.0 Exercise Manual BONUS #4: 7-Day Rapid Fat Loss Accelerator Guide BONUS #5: Mindset Solution

The Exercises

Fighter Abs 2.0 is based on the exact exercises pro fighters use to get into and stay in top shape. The exercises are bodyweight-based combined with fighter moves such as punching and kicking. You won’t need any equipment. The exercises are good for boosting your metabolism to burn fat more efficiently and you’ll get the unique ab strengthening exercises fighters use to get a rock hard midsection without ever having to leave your own living room.

The Pros and Cons Analysis In this part of the review of the Fighter Abs 2.0 program, I’ll list the pros and cons to help you better able make a decision for yourself. It’s important for each individual to make their own analysis of the product and decide if it meets their needs.


  • The creator of the program is a recognized professional and has good credibility in the fighting and fitness field. Andrew has an extensive “Competitive Fighting” background as well as a good track record as a fitness instructor.
  • The advanced fat burning method used by the program would help you get results faster and more optimally which is good for motivation.
  • The exercises can be done anywhere without any equipment. This would be a huge benefit for many people.
  • Training your abs like a fighter is a fun way of working out.
  • It’s designed to make getting abs easier and less tedious than traditional programs. Fighter Abs 2.0 avoids the endless cycle of dieting and long hours of cardio to get your abs to show.
  • The training comes with video demonstration where you can clearly see what to do.
  • It can be used by both men and women, and people of all ages.


The main drawback of the program (for some people only) is it would not make you buffed. You won’t be able to pack on a lot of muscle with the bodyweight training. This program will help you to tone up and reveal your abs. Giving you that lean athletic look.



Fighter Abs has already been used by a large number of customers, many of them reporting pleasing results from using the program. That’s one reason, I assume, why Andrew Raposo saw it fit to do a 2.0. If you your aim is to get nice abs and prefer a bodyweight training program with fighter exercises that isn’t based on strict dieting, then get Fighter Abs 2.0. It is a quality program designed by a qualified expert.

Click To Check Out Fighter Abs 2.0 Now


Bar Brothers System Review

Bar Brothers Logo

If bodyweight training is something you are interested in, you have to read this Bar Brother System review to find out what we have to say about this calisthenics program from the Bar Brothers. If you want to see the official program website click here.

What Is It?

Bar Brothers System is a calisthenics program specially designed for transforming your mind and body. It has been hailed the ultimate system in bodyweight training to enter the online fitness market. Bar Brothers System has quickly become a popular fitness product and gained attention from people all over the world. The program was designed to unlock your true potential mentally and physically, transform your body into its ultimate form, and give you the unbreakable confidence to succeed in life.

Why Bar Brothers System Is A Good Program

There are different workout approaches that you can use to get your body in good shape, one of them is calisthenics. If you want a high-quality system that uses effective bodyweight training to get lean and muscular, then this program is definitely one of the best choices.

The information in the program is nicely presented in videos, graphics, and manuals, and is easy to follow. Along with that, the system comes with a motivational component and you get support along the way from the Bar Brothers themselves and other members of the online community.

This is the only program on the market to my knowledge that utilizes this type of program design, which is a smart approach for helping people boost motivation and get in shape without workout equipment. It is designed as a simple yet effective program for users to work with lose fat, build muscle and obtain many other fitness benefits.

Bar brothers Workout

I highly recommend getting it if you are interested in using calisthenics to get your mind and body in good shape. A lot of people who used this system and other plans by Bar Brothers got great results. This is also a high-quality product that over-delivers in terms of the value it gives you for the price. I was impressed with the amount of content on the website.

Getting Access

Purchase of Bar Brothers System would give you instant access to the member’s area of the official website, where you will be allowed access to all the contents related to the program including all the videos, program manuals, and other resources.

Bar Brothers System Access

Once you join you receive a login that can be used to access your account at any time. Inside you get everything that was prepared for you to follow the program including over 100 tutorial videos. You do not have to wait for anything to ship in the mail. Therefore, you can start using the program immediately as soon as your order is complete.

When you become a member of the worldwide movement, the Bar Brothers online community will provide you with personal advice and community support to inspire you to make changes and chase your fitness goals.

The System’s Workout Structure

“Bar Brothers – The System” is a step-by-step 12-week calisthenics program that is designed to transform your mind and body. This is accomplished through daily calisthenics workouts and weekly motivational quotes. The program is suitable for everyone, from beginners to people at an advanced level.

Beginners would be helped to master the 5 fundamental calisthenics exercises (Pullup, Pushup, Situp, Squat, and Dip). This leads to having a strong base so that you can perform many advanced exercises like the muscle up, front lever, back lever, handstand pushups, and pistol squat. Beginners are expected to progress to the advanced exercises in a few weeks after starting the program. If you are already advanced in calisthenics training, you can simply start with the advanced exercises or customize the program to fit your goals and starting point.

Sample Of What You’ll Find Inside The System

The system will teach you everything you need to know about calisthenics and presents you with over 100 videos with details and instructions to help you transform as fast as possible. The Bar Brothers designed the system to help you get results outside of the gym using groundbreaking bodyweight exercises. You also get instant access to the online community, personal advice, motivation and community support.

Here are just some of the notable things you’ll find inside the system:

  • The complete step by step 12 week calisthenics program.
  • You’ll learn the biggest mistakes people make in calisthenics and how to avoid them.
  • The secrets to performing the muscle up that most people don’t know.
  • Quick and simple changes to your muscle up technique.
  • Special techniques for building firm foundation quickly.
  • All the fundamental principles you need to learn.
  • Lots of motivate to keep you going no matter what.
  • You will be thought correct techniques to correctly perform all bodyweight exercises.

Benefits Of the Bar Brothers System

Want to build muscle, have a simple, easy and free way to start your fitness and body transformation journey? Then this program is for you. The motivational aspect of the program is also a great benefit. Simply watching the guys train is very inspiring.

Lazar Novovic and Dusan Djolevic

It’s a proven system that has already helped many people around the world transform their body including the Bar Brothers team themselves, Lazar Novovic and Dusan Djolevic, who possess amazingly ripped physiques. Additionally, you are provided with daily motivational quotes and there is a community that will support you.


Overall, Bar Brothers System is a well-designed calisthenics program that is highly recommended. It’s fully loaded and it gives you all the information you’ll need for using calisthenics to get in shape mentally and physically.

Yes, the exercise can be a bit intense, but the results are amazing and you’ll be motivated to continue to the end. The workout plan is not difficult to follow and it is structured for different fitness levels.

The program will give you the empowerment and guidance you’ll need to get the body you want while having fun and saving lots of money you’ll otherwise be spending for a gym membership or expensive workout equipment.

Click Here To Get Access To The Program

Bar Brothers Reviews (Video)

Bad45 Review

Bad45 Graphics

This is a Bad45 Review, the workout program by Scott Sonnon. You’ll discover key information here on the program that will help you make an informed choice.

Click Here to See The Official Bad45 Website

What Is It?

Bad45 is a fitness program by Scott Sonnon for people of all fitness levels to get in shape. Essentially, it is a bodyweight and dumbbell workout system that is specially designed to optimize hormones for burning fat, building muscle and increasing energy. It’s a complete step-by-step program that has been created to show you exactly how you can effectively transform your body fast and effectively.

This program takes the most fundamental, full-body, functional bodyweight and dumbbell movements and organizes them in the most compact manner to optimize your results while minimizing time investment. Scott took this approach to create this program after questioning 87,000 of his clients about the most significant challenges they faced in order to get back in shape. After finding out that the number 1 issue most people have is not having a program to meet all of their needs over time. And he has designed his program to address this.

Quick Review Of The Program

In these times it’s not easy to get excited about new fitness programs coming on the market because there are quite a large number out there and the majority are basically bringing the same concepts and methods to the table. But I must admit that after looking through Scott Sonnon’s Bad45 program I find it to be unique and special. It’s methodology and structuring is very impressive and it looks very promising to deliver good fat loss and muscle building results for users.

Bad45 Program Details

First of all the entire program and all it’s contents are downloadable eBooks and videos. There are no physical items to be shipped. If you order the program, it will come in the form of a digital package that contains all the files and information regarding the program. After you order, you will be immediately sent an email with a link to download all the files directly to your computer. Bad45 is short for “Bodyweight and Dumbbell 45″.

It is the new addition to the TACFIT fleet. The program actually came into being due to of Scott’s neck injury that caused him to go back to the chalkboard and start over. This was, therefore, the perfect opportunity to apply all he had learned over 25 years as an industry leader, and create a step-by-step guide for everyone, regardless of their fitness level and wanted to continue improving.

Screenshot of program contents

The program structure

The program is structured in a unique way to allow everyone to have an ideal place to start and program to follow no matter their circumstances. It comes with five different schedules so that users can find the schedule where they fit best. It includes the restart, rebuild, strength, mass and refine schedule.

  • Restart – For people coming off a long break, or having just recovered from an injury.
  • Rebuild – For people who’ve taken a short break and need to get back on a fitness routine.
  • Strength – For people who’ve been exercising sporadically, but nothing serious
  • Mass – For people who regularly exercise, and are looking to break through long-held plateaus.
  • Refine – For people who are disciplined exercise enthusiasts, and are ready for the next level.

The Materials Included

Here’s what you’ll receive when you order Bad45

  • Start-Up Guide
  • BAD45 Dumbbell Expansion Manual
  • Dumbbell Video Folder (32 videos)
  • BAD45 Bodyweight Expansion Manual
  • Bodyweight Video Folder (11 videos)
  • BAD45 Calenders: Restart, Rebuild, Strength, Mass and Refine
  • Bonus: Progressive Yoga manual, 2 (two) Progressive Yoga videos

Click Here To Get Full Program Details Bad45 Review


  • Unique structuring. It is not based on a generic approach that everyone is used to
  • The workouts can be done anywhere, making it possible to follow the routine regardless of your schedule
  • Anyone can use it to get in shape regardless of your starting point
  • Created by a highly qualified expert with 25 years experience
  • Lots of content to teach and guide you including written content and videos


  • The price is a bit on the higher side when compared to online fitness programs. However, considering the large number of quality materials and content you get it is worth it.


I do recommend Bad45, not only because the Scott Sonnon is a highly respected expert in this niche with an impressive track record, but the program is of high quality, uniquely structured and very useful. Many people would benefit from a program with such smart structuring to meet their fitness and body shaping goals. This program is a real solution that uses proven methods that work differently than the usual stuff.

Click To Check It Now On The Official Website