pull up

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 good 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. Further more, 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, wheather 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 amount 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. However, you should customize this workout to fit your overall training program and personal goals. Watch video to see the exercise demonstration for each exercise.

4 Muscle Ups

pull up 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

pull up behind 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

pull up 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

pull up 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 up hand grip 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

pull up 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

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Bar Brothers

Who Are The Bar Brothers?

Bar Brothers is a worldwide fitness movement that focuses on calisthenics training and has members from different countries all over the world. The founders of Bar Brothers are Lazar Novovic and Dusan Djolevic. The two are known for their impressive ability to perform advanced calisthenics exercises. And they are also known for their well ripped physiques that they claimed to achieve through calisthenics training only. Lazar and Dusan are the creators of the popular calisthenics training program, Bar Brothers – The System. This program was designed to help anyone lose fat and build muscle with bodyweight training while getting motivation to reach all your goals in life.

Beginning

Lazar Novovic said he got introduced to calisthenics in Serbia by Ivan Markioli. After that, he left Serbia to move to the United States. However, he did not train because he wasn’t that motivated. When he met Dusan Djolevic, he introduced him to calisthenics. And it wasn’t too long after that they started team Bar Brothers, and it grew as a worldwide movement really fast.

Bar Brothers Lazar Novovic and Dusan Djolevic
Bar Brothers founders – Lazar Novovic and Dusan Djolevic

Bar Brothers Workout

According to the Bar Brothers founders, their training is based on constantly making their workouts more challenging, which is the key to getting results from bodyweight training.

They said in an interview: “Our type of training pushes your body to new levels. Therefore your mind is challenged and forces you to focus in on your regiment even more. The level of focus needed to perform some of these moves is ridiculous. It takes weeks of training and dedication. This builds the blocks to your fundamentals that can be carried on to any aspects in your life”.

Bar Brothers Workout

“We train 3-5 days depending on how much energy we have. When we workout we push ourselves until failure each time. That way we are always challenging ourselves and becoming stronger week by week. Some days we rep out to the max and some days we practice fun freestyle moves”.

Bar Brothers Movement

The movement is a worldwide network of calisthenics groups representing Bar Brothers in different countries. The Bar brothers movement comprises of male and female calisthenics enthusiasts pushing each other day by day to be the best that they can be. “It has grown worldwide and it is growing exponentially which we are very proud of”. Said Lazar Novovic.

Bar Brothers Movement

A large number of countries in the world have Bar Brothers representative groups, and that number is countinuing to grow. Countries include US, UK, Canada, Australia, Spain, France, India, Japan, China etc. In some of these countries you’ll find also different Bar Brothers groups representing specific states, cities and towns. So the movement is very big.

Bar Brothers Requirements

Anyone who is interested in starting a group to represent Bar Brothers in their country must show their dedication by completing the the Bar Brother’s Requirements. According to the founders “It is a test we designed where it’s a constant flow of the fundamental calisthenics exercises that need to be performed in a certain time range. But for the most part they were made to show that the person is at a certain advanced level of training when they complete them”.

Bar Brothers Requirements

Here are the Bar Brothers Requirements taken from their website:

For men: “7 Muscle Ups, 25 Push-ups, 10 Wide Grip Pull-ups, 25 Dips(On parallel bars), 10 Full Leg Lifts, 20 Pistol Squats (10 Each Leg), 7 Muscle Ups.”

Bar women: “1 Muscle Up, 10 Push-ups, 10 Pull-ups, 10 dips, 10 Full Leg Lifts, 50 Squats.” (This all has to be done in less than 4min and performed with clean form. Also, once you start an exercise it has to be done in a row, meaning you cannot rest in-between reps, only in-between sets.)

Persons are required to record themself completing the workout, then upload it on Youtube where Lazar Novovic and Dusan Djolevic watch and review. The will then send you a response that you can represent Bar Brothers or that you need to improve your requirement video.

The System

The Bar Brothers system was recently created by Lazar Novovic and Dusan Djolevic. It is their official program for helping anyone, whether it’s members of the movement or none members, get fit and motivated with calisthenics. It is a “A step by step calisthenics program that will transform your mind and body”. The program is geared towards anybody who wants to use calisthenic workouts to get in good shape both mentally and physically. It contains workout guides, nutrition guides, motivation tips and hundreds of tutorial videos to teach and guide you.

References:

Bar Brothers official website
http://ashotofadrenaline.net / bar-brothers-interview
https://www.facebook.com/BarBrothersOfficialPage
http://www.trainaggressive.com/bar-brothers-the-interview/

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Beginner Calisthenics Workout

Beginner Calisthenics Workout Routine – Get In Shape Without The Gym

So you are a beginner who wants to get in shape but you don’t have access to a gym or weight training equipment? This is not a problem that should stop you from working out to burn fat, build muscle, and get all the other great benefits of a good workout. By using calisthenics, which is basically bodyweight training, you can build a good physique.

Does Calisthenics Exercises Work?

Calisthenics is bodyweight training that involves creativity in the planning and excution of the workouts. Once performed correctly, they can work well for burning fat and building muscle which is key for getting in shape. Other benefits of calisthenics exercise include flexibility and improved heart and lung circulation.

One reason calisthenics routines work so well for beginners is you can perform various exercises that utilize multiple muscle groups which helps beginners build muscle fast, and burn a lot of calories. The reason there’s a perception that you can’t pack on muscle with bodyweight training is a lack of understanding. You see, you need to understand how to choose the right progressions to increase your strength. As long as there is tension on the muscle you can grow.

Calisthenics also take away a lot of boredom from working out. You are not restricted to a machine or specific location and you can have a lot of fun with the workouts. You can perform the workouts anywhere; in your home, at a park, in your yard etc.

About Beginner Calisthenics Workout

Fist of all when you are just starting out in calisthenics training, you should not be trying to train the same way like the advanced athletes you see in Youtube videos or your local park. As a beginner, you have to do lots of the basics before you start trying anything fancy.

The basic calisthenics exercises you will have to start with are pushups, pullups, dips, squats and ab exercises like crunches. There are lots of variations to these exercises, some of which you can start doing as a beginner, but others you’ll only be able to do when you progress in strength and fitness level. Let’s now get into the calisthenics workout routine for beginners. This workout comes from calisthenics team Bar Brothers which is a sample workout from their complete calisthenics system.

The Beginners Routine

This Beginners Calisthenics workout program from Bar Brothers contains 3 workouts that will help you drastically improve your physique and fitness level. You will build a strong foundation and learn the essential bodyweight exercises to help you progress effectively into more advanced movements. The routines can be customized to fit you best, depending on want you are able to do.

As a beginner you may want to lower the number of reps for the exercises if the suggested reps are too high for your strength level. You may also want to leave out certain exercises that you find too difficult to perform when just starting out. And then add reps and more of the difficult exercises later when you are stronger. The trick is to make sure you continually challenge yourself to increase your reps so you can progress to harder exercise variations once you can handle them.

The 3 beginner workout routines are for upper body, abs and lower body. These 3 workouts do not require a pullup bar, so they can be done anywhere including in your home.

Schedule your workouts accordingly, but always make sure that you are doing a different workout/hitting a different muscle group on different days. Never work the same muscle groups on consecutive days. The reason you can’t work the same body parts on consecutive days is because your muscle must be given time to rest for recovery and growth to happen. You don’t build muscle when you’re exercising, you build muscle when you’re resting.

This is an example:

Monday: Upper body workout
Tuesday: Abs/core workout
Wednesday: Lower body/leg workout
Thursday: Rest

See visual demonstration of each exercise found in the workout in this video. No need to research how to perform the exercises, thanks to the Bar Brothers.

1. Upper Body Workout: Chest/Triceps/Shoulder Workout

15 pushups (warmup)
15 walk-out pushups
15 pushup knee elbow touches
15 tiger bend pushups
15 dips on chairs
15 full body dips
15 wide/inner alternate pushups
15 backyard dips on ledge, max out with pushups (4-8 sets of this routine)

2 Abs/Core Workout

15 situps (warm up)
15 toe touch crunches
15 push through crunches
15 lower back bends
30 second back holds
30 second alternating inner and wide holds
5 wide spread sits/toe touches, max out sit ups (4-8 total sets of this routine)

3 Lower body/leg workout

15 lunges
15 squat
15 lunge to higher platform/pistol squat(alternate legs)
15 jump squats
15 calf raises each leg
max out squats
4-8 total sets of this routine
(also for extra burn, after you are done with your sets to build more leg muscle run sprints, hills, and stairs)

4 Bar Brothers Pullup Bar Routine

The following workout should be attempted only after you’ve completed the 3 workouts above and also completed some basic pullups. These esercises require a pullup bar.

4 muscle ups
4 behind head pullups
4 side to side pullups
4 head bangers
4 hand grips change
4 leg lifts
(4-8 sets of this routine)

5 Full body workout routine to increase your stamina and reps

This workout routine is an advanced challenge. For intermidiate, switch the reps for each exercise to 20, for beginners change it to 10. And for each different set, you can change it to 10. And for each different set, you can change up the grips from inner, regular and wide to hit all muscle groups.

30 dips
30 pullups
30 pushups
30 squats

To make these exercises even more challenging add extra body weight by holding a weight or vest.

If you’re looking for a little more direction for your calisthenics training, then I recommend checking out the Bar Brothers System. It’s the complete calisthenics program that consists of hundreds of high definition video demonstrations, a lot more workouts, and a full nutrition guide on how to eat properly for your goals.

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Bar Brothers System Review

If bodyweight training is something you are interested, you have to read this Bar Brother System review to find out why we highly recommend this calisthenics program for anyone, no matter your experience level.

Click Here To See The Official Bar Brothers System Website Bar Brothers System

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 unbreakable confidence to succeed at 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 in the online community.

This is the bar trainingonly 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. 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 inside the website.

Getting Access

Purchase of Bar Brothers System would give you instant access to the members 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. 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 you order. 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 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 advance 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.

Go Here To See The Presentation and Full Details For The Program

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.

bar brothers workout program

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. 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.

Recommendation

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 Now To Checkout The System

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