What To Expect From this Plan
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Welcome to the toughest 30 days you’ve ever experienced.
The Beastmode 30-Day Calisthenics Workout Plan is one of our most popular programs, and if you’re reading this, I want you to accept the challenge.
To make things clear, I am going to discuss a little of what to expect from this training program. This way you will know if this plan fits your current training goals.
First of all, this is a hybrid training plan, meaning that it targets more than one quality.
The main focus is of course building muscle. However, by following this plan, you are going to increase your muscle endurance, burn fat and develop your mental toughness as well.
One thing I can’t stress enough: this is not a program for beginners. If you’re just starting out on your fitness journey, it’s important to push yourself, of course; however, it’s just as important to stay realistic and progress toward more difficult fitness challenges.
If you’re a beginner, I would suggest checking out our Calisthenics for Beginners program. It’s an 8-week course that you can begin today, and it will get you up to speed in no time while teaching you some of the basic movements you’ll use as a foundation in later training.
How To Warm Up For The Beastmode Workouts
The Beastmode Calisthenics Workout Plan consists of some really intense workouts.
Because of this, you will have to warm up very well before the workouts to avoid injuries and to get the most out of the workouts.
Your warm up should be relevant to the workout of the day. Since the workouts of the beastmode workout plan can be divided into upper and lower body, you will need to have a different warm up routine for each category.
Upper Body Workout Warm Up Sample
This warm up is completely focused on upper body exercises. If you want to follow a more general full body warm up, you can add some lower body exercises as well.
- A1: 10 shoulder dislocations
- A2: 10 jumping jacks
- A3: 20 mountain climbers
- B1: (5-10) fingertip knee push ups
- B2: (5-10) active hang
Notes
- You should go from A1 to A3 and B1 to B2 without rest between the exercises.
- The shoulder dislocations should be performed with good form and under control. Do not over stress yourself or be too fast with the exercise. The goal is to get the blood flowing.
- After completing one round rest 30-60 seconds. Repeat 3 rounds.
- Rest 30-60 seconds between A and B.
Lower Body Workout Warm Up Sample
Similarly to the upper body warm up, your lower body warm up is going to consist only of lower body exercises.
A1: 1-2 min glute foam rolling or glute stretch
B1: 10 hip cycles both sides and direction
C1: Squat Clinic 1.0 or 2.0
D1: 3-5 min jump rope
Notes
- Rest 30-60 seconds between A, B, C and D.
After completing your warm up you should rest 30-60 before starting with your main workout.
The Beastmode 30 Day Calisthenics Workout Plan
This workout plan is brutal. It will work your entire body over the course of the week. If you are eating clean and getting the proper macronutrients (As a heads up: I’m coming out with an ebook soon that will explain exactly how to do this for muscle growth.) than you’ll be looking chiseled in no time.
All of the weeks are the same so after you finish week one go through it again on the subsequent weeks. One “set” is all of the exercises listed. You need to go from one exercise to the next without rest. If you have to rest either after an exercise or in between an exercise because you can’t make it to the full amount of reps than thats fine. But really push yourself to do all of the exercises without rest. You’re only rest period should be in between sets and after the workout is done.
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Week 1:
Chest Insanity: 4 Sets (Monday)
- 15 Regular Push Ups
- 5 Diamond Push Ups
- 10 Dips
- 10 Arching Push Ups (Your hips will be low to the ground and your chest will be up)
- 10 Decline Push Ups
- 10 Dips on Straight Bar
-Rest for 2 minutes than go through all of them again until you finish 4 sets. After you are done with Chest Insanity than go on to Back Brutality below.-
Back Brutality: 3 Cycles (Monday)
- 10 Wide Pull Ups
- 5 Close Grip Pull Ups
- 5 Wide Grip Behind Neck Pull Ups
- 5 Shoulder Width Behind Neck Pull Ups
- 5 Upside Down Pull Ups
Arm Assassin: 5 Sets (Tuesday)
- 10 Shoulder Width Chin Ups
- 20 Wide Grip Australian Chin Ups
- 10 Dips
- 20 Bench Dips
- 10 Close Grip Chin Ups
- 20 Close Grip Australian Chin Ups
- 10 Dips on Straight Bar
- 20 Bench Dips
Leg Shocker Routine: 5 Cycles (Wednesday)
- 10 Pistol Squats on each leg
- 20 Hannibal Squats (I call these Hannibal Squats because I learned them from Hannibal. Basically you have your feet together as you do a no-weight squat.
- 15 Pyramid Calf Raises (15,14,13…) (Stay on one leg until the pyramid is done. Ie- do 15 calf raises, rest for 1-2 seconds, than do 14, and so on…)
- 20 In & Out Squat Jumps (Squat with your feet together, come all the way up and jump out to a squat with your feet out wide. That’s one rep.)
- 20 Lunge Walks
- 1m Wall Sit
Chest Insanity: 4 Sets (Thursday)
- 15 Regular Push Ups
- 5 Diamond Push Ups
- 10 Dips
- 10 Arching Push Ups (your hips will be low to the ground and your chest will be up)
- 10 Decline Push Ups
- 10 Dips on Straight Bar
-Rest for 2 minutes than go through all of them again until you finish 4 sets. After you are done with Chest Insanity than go on to Back Brutality below.-
Back Brutality: 3 Cycles (Thursday)
- 10 Wide Pull Ups
- 5 Close Grip Pull Ups
- 5 Wide Grip Behind Neck Pull Ups
- 5 Shoulder Width Behind Neck Pull Ups
- 5 Upside Down Pull Ups
Arm Assassin: 5 Sets (Friday)
- 10 Shoulder Width Chin Ups
- 20 Wide Grip Australian Chin Ups
- 10 Dips
- 20 Bench Dips
- 10 Close Grip Chin Ups
- 20 Close Grip Australian Chin Ups
- 10 Dips on Straight Bar
- 20 Bench Dips
Leg Shocker Routine: 5 Cycles (Saturday)
- 10 Pistol Squats on each leg
- 20 Hannibal Squats (I call these Hannibal Squats because I learned them from Hannibal. Basically you have your feet together as you do a no-weight squat.
- 15 Pyramid Calf Raises (15,14,13…) (Stay on one leg until the pyramid is done. Ie- do 15 calf raises, rest for 1-2 seconds, than do 14, and so on…)
- 20 In & Out Squat Jumps (Squat with your feet together, come all the way up and jump out to a squat with your feet out wide. That’s one rep.)
- 20 Lunge Walks
- 1m Wall Sit
Weeks 2-4 are the same. Try to decrease your rest time between exercises and sets over the course of the 4 weeks.
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How To Cool Down From The Beastmode Workouts
The Beastmode Workout Plan has only one rest day.
In addition to that, all of the training days are pretty intense.
If you want to be able to get through the workout you will have to spend adequate time in recovery.
Taking this into consideration, you can easily see that cooling down properly after the workouts is essential in completing the 30 days successfully.
A good and well designed cool down is going to help you recover a lot faster than if you wouldn’t perform one and will allow you to train day after day.
There are various exercises that you can use at your cool down. Some of them are:
- Foam rolling exercises
- Stretching exercises
- Mobility exercises
- Or a combination of these
During your cool down, you should target the muscles that were trained the most during your main workout.
As with the warm-up routines, the cool down routines are going to be divided into upper and lower body.
Upper Body Cool Down
During the upper body workouts, the muscle groups that are targeted the most are the lats and chest muscles. For this reason, the main focus of the cool down is going to be on these two muscle groups.
Then in order of importance you should focus on your shoulder muscles and last on the arm muscles (biceps and triceps).
Sample #1
A1: 3-5 minutes lats foam rolling
B1: 3-5 minutes chest foam rolling
C1: 3-5 minutes shoulder foam rolling
D1: 3-5 minutes arms foam rolling
Notes
- In C1, you can either target all of your shoulder muscles (deltoids, infraspinatus, etc) for a little time or target the ones that feel the sorest.
- In D1, you should target the biceps and triceps equally.
- The 3-5 minutes refers to each side. So far A1 to be complete 6-10 minutes are required.
- The C1 and D1 exercises are optional.
Sample #2
A1: 2x30s lats stretch
B1: 2x30s pectorals stretch
C1: 2x30s shoulder stretch
D1: 2x30s tricep stretch
E1: 2x30s bicep stretch
Notes
- The stretches should be very light with the intention to relax the muscle.
- You should stretch one side and then with minimal rest the other. Then repeat one more time.
You can combine these two samples if you want to by foam rolling the lats and pecs and then stretching the rest of the muscles.
Lower Body Cool Down
The most targeted muscle groups in the Leg Shocker Routine are the glutes and quads. So these two muscles are going to be the main focus of the lower body cool down.
Sample #1
A1: 3-5 minutes glutes foam rolling
B1: 3-5 minutes quads foam rolling
C1: 3-5 minutes IT band foam rolling
D1: 3-5 minutes adductors foam rolling
E1: 1-2 minutes calves foam rolling
Notes
- The 3-5 minutes refers to each side. So far A1 to be complete 6-10 minutes are required.
- The C1, D1 and E1 exercises are optional and you should do them only if you have the time required.
Sample #2
A1: 2x30s glutes stretch
B1: 2x30s quads stretch
C1: 2×30 calves stretch
Notes
- The stretches should be very light with the intention of relaxing the muscle.
- You should stretch one side and then with minimal rest the other. Then repeat one more time.
Like with the upper body cool down, you can combine the two lower body cool down samples.
How To Recover Fully From The Workouts
Training for six days per week can be pretty tough, especially if you haven’t trained this intensely before.
There are two reasons that this may “block” you from being able to follow the training plan.
Reason #1: You Are Not Used To Training So Often
If you have been training with plans that require training 3 times per week, it’s going to take a while for your body to get used to working out 6 times per week.
This issue is very simple to deal with. All you have to do is follow the plan to the best of your ability until you adapt to it. Usually, it takes 2-4 weeks.
Reason #2: You Have A Slow Recovery Rate
This issue is a little more complex.
Your recovery rate depends on multiple factors the most important of which is your overall lifestyle.
The healthier your lifestyle the faster you are going to recover.
If your lifestyle isn’t healthy, your recovery rate is going to be slower.
Some of the actions you could take to increase your recovery rate are:
- Take care of your sleeping pattern by sleeping well and early at night.
- Having a good amount of low impact physical activity in your daily life.
- Reduce stress.
- Have a nutritious diet.
Other than the lifestyle factors, you can implement recovery sessions into your training plan. The only drawback of these are that they usually require extra training time (30-60 minutes).
How To Adjust The Beastmode Training Plan According To Your Needs
One of the most common questions I have been getting is this:
“What if this plan is too difficult for me?”
There are various reasons that may not allow you to complete the current training plan successfully. These are the most common:
- You are still a beginner.
- You can’t complete the necessary number of reps.
- You don’t have the time to train six times per week.
- One rest day isn’t enough.
- You can’t perform some of the exercises.
In this section, I’m going to show you how to modify the program so that you can solve these problems.
Problem #1: You Are Still A Beginner
Again, the Beastmode Workout Plan isn’t for beginners and this is one of the few times when the plan can’t be modified according to your needs.
If you are a beginner, you should try out some different training programs before practicing with this one. I recommend our Calisthenics for Beginners program and working up from there.
A good standard before attempting following the beastmode plan is this:
- 30 regular push ups
- 50 bodyweight squats
- 12 pull ups
- 12 dips
Problem #2: Too Many Reps
This is the most usual problem people have when they try following this plan.
Even if you meet the standard reps as described previously, you may still not be able to complete the necessary reps.
A good way to overcome this problem is by not completing all of the reps during the first couple of weeks. The goal to complete as many reps as you can while resting during the exercise.
For example, if you can’t complete 10 straight bar dips consecutively, you can do as many sub-max sets to reach you max.
You may do, for example, 4—2—2 during the first set and then continue with the rest of the exercises. When you arrive at the dips during the next set, you could do 3-1-1 and so on.
After a while, you should be able to complete all the prescribed reps.
Problem #3: Can’t Train Six Times Per Week
Most of us lead very busy lifestyles. As such you may not have the time required to follow this program exactly as planned.
If this is your case, I would recommend you to reduce the number of training days per week.
The least amount of days should be four per week.
During these four days, you should choose the workouts necessary to have a balance between upper and lower body workouts.
For example, your workweek might look like this:
Monday: Chest Insanity + Back Brutality
Tuesday: Leg Shocker Routine
Wednesday: Rest
Thursday: Arm Assassin
Friday: Leg Shocker Routine
Problem #4: One Rest Day Isn’t Enough
Even if you follow the proper recovery guidelines described in the previous section, you may still not be able to recover fully because you aren’t used to training six times per week.
The best way to get over this issue is to still follow the six-day approach even if you can’t complete the necessary reps.
This way you are slowly going to adapt to training six times per week.
Meanwhile, you should always try different methods to improve your recovery rate.
Problem #5: Can’t Perform Certain Movements
Despite meeting the standards to train with this plan, some of the exercises might be hard for you.
Such an exercise is, for example, the pistol squat.
If you have this problem, you can easily overcome it by training with an easier pistol squat progression like partial or assisted pistol squats.
Going Beyond The 3o Day Mark
The Beastmode calisthenics training plan is a 30 day plan.
However, if you complete the 30 days successfully and you are satisfied with the results, you can repeat the process for another 30 days.
In fact, I would recommend that you do so. This way you will be able to get the full benefits of this program.
Some things to keep in mind are, that you should have a deload week after the 30 days to recover fully.
In addition, you should always try to improve your time, reps, etc, to make even more gains.
If eventually this plan becomes easy, instead of increasing your reps, you should replace some of the exercises with harder ones.
For example, in the chest insanity you could replace regular push ups with the diamond push ups and the diamond push ups with plyometric push ups.
Other Frequently Asked Questions
In this section, I am going to answer some other common questions that haven’t been covered so far.
Question #1: Can I Modify The Beastmode Training Plan According To My Goals?
Unfortunately, you can’t.
The beastmode training plan is designed to help you build muscle.
Since every workout consists of high-rep circuits that go almost to failure it’s very hard to modify it into a strength-based program.
You could of course, replace some of the workouts with strength based ones, but this will be a completely different program.
If you want to follow a program that is more focused on strength and yet will help you build muscle, you can check out some of the AMRAP training programs.
Question #2: What If I Miss A Day?
While it’s not the optimal way of following this program, missing workouts is very probable.
If you miss only one day, it’s not a big deal overall and you should continue with the workouts as planned.
However, if you start missing more workouts, your progress will not be as expected and you will not make the gains you are looking for.
If you miss more than two workouts in a single week, I suggest that you start your program over from the start.
Question #3: What Should I Do If I Don’t Have Access To Some Of The Equipment Required?
Taking a look at the program, you can easily see that some equipment is needed.
You are going to need a place to perform pull ups and dips.
If you don’t have a bench or a straight bar to perform dips, you can instead use a chair for the bench dips or two chairs for the straight bar dips.
With the pull ups the situation is a little more complex because the program suggests that you do different variations of them. So eventually you must have access to something that allows you to perform all of these variations.
Other than a pull up bar, you can use, for example, tree branches.
Question #4: Will I Get Ripped In 30 Days If I Follow This Plan?
Well… It depends.
Getting ripped isn’t only affected by your training but by your overall lifestyle and especially nutrition.
If you have this stuff taken care of this program will indeed help you become ripped.
Keep in mind that 30 days isn’t a lot of time and you will probably need more than one training cycle to get where you wanna be.
Conclusion
I hope with this update I answered all of your questions in regards to the Beastmode Workout Plan. Since this plan was first posted, a lot of people have reported finding it immensely helpful. I hope this update will allow even more to get strong and healthy.
Do you still have more questions?
Feel free to ask in the comments section below. I would love to help you out.
– Bodyweight Todd
photo, photo, photo, photo, photo, photo, photo, photo,
Todd-
Great article, I may give this a shot. Need to change up my game. If fat loss is my goal, as well as looking like a ripped up bad a$$, do you recommend jumping rope for cardio over running? Thanks again.
John
Yep, jump rope is heads and tails better than running. Actually, slow pace jogging is one of (if not THE) WORST way of contributing to fat loss. Try jump rope and HIIT. Those are way better methods.
Do we do the back brutality and the pushup workout both on Monday or just 1 of them
Hey Tod, u had been a great help to a lot of people.. And my question is what about after week 4.. After a month of this routine what next we can do to build muscle mass..
Hv been doing this regime for 3 weeks n this is my final 4th week… I’m wondering what’s after this routine?
Thanks for future reply..
Todd, once again you realize another Great routine. And I am totally sharing your view about the philosophy and the inner energy in the calisthenistics. It is more about to be fit but to know your limit and how to overcome them. Well, one of my limit is the upside down pull up:) Any suggestion for a substitute… And thanks again.
Hi Fabrice. Yes, you can put your feet on a chair or something even higher and it will work nearly the same thing. Over time, try to get your feet on higher objects and in no time you’ll be doing the upside down pull up. 🙂
Do i finish all 4 cycles of chest and then get to back or is it 1 cycle of chest and 1 cycle of back?And do you have some program that is a little easier than that?I’m not a begginer, but i’ve never worked out that much with that little time rest. 🙂
Hi Todd awesome workout however I have an issue. I won’t be able to do this for 4 weeks as I go to a camp with air cadets on the 8th-15th of August. What do you suggest I do in this period as I will have no access to any equipment not even a bar! Thanks Todd 😀
Great article Todd! 🙂
pretty much looks like what I wanted.. but I have a query. Is the chest workout hard-hitting on the shoulders as well?
Hi Sanam,
Yep, you’ll be getting a great shoulder workout as well from the chest/back and arm portions. Though if you wanted to do some handstands that would pick up the intensity.
Hi Todd,
Sounds like a great addition!
I have two more questions.
1) What do arched pushups exactly mean? Is it simply the Hindu pushup, or does it mean holding the low position and doing pushups?
2) What do you mean by pyramid calf raises? Does it mean doing 15 decreasing sets on 1 leg one after the other?
Hi Sanam,
For arching push up get in a normal push up but let your hips fall almost until they touch the ground. Then do your push ups in that position.
For pyramid calf raises do 15 reps of calf raises, rest for second,then 14 reps of calf raises (same leg), until you get to 1 rep. Then switch to the other side.
you can find every single one of these exercises on youtube
Wow, amazing program Todd! Can’t wait to get started on Monday. Perhaps I can’t even wait that long. 🙂
Start now! Change Monday to Friday and begin at once. Carpe diem my friend!
I dont understand, where’s week 2 ??
Same as week 1. Just try to decrease the amount of rest time you need between exercises and sets.
Hey where do you put abs in this routine? and is a cycle the same thing as a set?
Do the seven minute workout?
Yep, great tip!
Yes on cycle question. You are working abs as a stabilizer group. You can work them specifically by doing another routine but I’ve always found it effective to work them as a stabilizer.
Hey Todd, thanks for this great intense plan. Could you please explain me how to put ABS as a stabilizer? – I don’t get it, when should I do for example 7 minute abs (what days, before/after which workouts?).
Thanks,
Damian
I also have a ? about the Traps I want to build massive Traps but cant seem to be able to hit them doing bodyweight exercises? I never feel anything in that area? what can I do? please help….
I think that handstands are great for traps
Yes, definitely!
Its going to be near impossible to build MASSIVE traps with just body weight. You can build nice ones but not MASSIVE. Try doing shrugs with heavy weight.
I think one great way to hit traps hard using bodyweight (although it’s a somewhat advanced move) is to hang upside down from a pull up bar, and keeping good form, do slow, 1 second pause and hold shrugs, for at least 5-8 reps especially when starting out. I used to do these a few years back, and like Todd mentioned, built some decent traps. However I wasn’t pursuing calisthenics full time like I am now (was throwing around iron weights) so never really developed the bodyweight trap inverted shrugs as a technique.
I used to do them as a fancy finisher moves after doing hanging knee raises. I would curl up and hang upside down with my knees close to my chest to get them under the doorframe, and then pull 5-6 slow shrugs until my grip started to give out, then slowly lower myself back to the starting position and down.
Now I’m going to build myself back up that level and slowly perfect the technique. I’m 170 lbs at 5’6 , so it should no doubt prove challenging. I’m an endomorph, so I’m pretty sure some towering traps can be accomplished through progressive bodyweight training alone.
Great suggestion Sohalb! Keep me posted on your progress! 🙂
i would recommend a handstand shrug; just get into position (i recommend a wall for support until fully able to balance and execute the move at the same time, doing three sets of 5 to 10 repetitions.) Add a pause if you’re already strong in your shoulders between sets i.e: 1st set of 5 reps with 5-10 second hold at end before rest or next movement.
I did the three month program and got a lot bigger and stronger then my gym rat friends, but this looks like a lot more fun! I’ll be starting on monday!
Awesome Thomas! Keep us posted!!
If I were to take a combination of your 5-10 minute workouts, 5min chest, 10min shoulders for example, amd wanted to work my entire body; which workouts would you suggest? And how would you recommend putting them together as a plan in order to jabe mass building muscle confusion?
Hey Jon,
This is a really long question. I’d recommend choosing a full body workout plan that already exists. There are a bunch of them: http://ashotofadrenaline.net/body-weight-workouts/
I know lol, sorry for the long question. I just really like your 5-10min workouts…busy dad ya know. But thanks!
Yes, short workouts are great!
*have , not jabe lol
…also, where do you fit abs in? And is a cycle the same as a set?
Yep, cycle is the same as a set. Abs are worked as a stabilizer.
What do you mean by stabalizer? I’m kind of foreign to that term. And thanks for the swift response! I respect and appreciate that.
A stabilizer is a muscle that is used for stabilizing the body during an exercise. For example, if you were to do a push up the abs and low back stabilize your body even though the exercise targets your chest specifically.
First off I want to start by saying I love your website, I’ve been following your ”Build Bigger Biceps with Chinups” program and the results so far are AMAZING. Keep up the good work with the bodyweight stuff, you really know your stuff.
With this workout my question is, could you use the concepts with TUT (Time Under Tension) into this program? Or would you recommend moving threw it quickly and trying to get the heart rate up?
Hi Quonn,
Depends on your goal. If you are looking for muscle growth than definitely incorporate time under tension. If you’re looking to cut than I recommend going through it faster. 🙂
Hi Todd,
Today was the day that I found madbarz.com and thought the workouts were really good.
Now I KNOW they are good since one of my favorite fitness bloggers (you,) is inspired by them too.
I was just wondering.. I’m trying to build a little bit of mass so is it really wise to work out every single day like this? Or do your muscles not need as much recovery from calisthenics as weight training?
Hi Steve,
Yes, you may certainly workout every day but not the same body part. This program splits up the body parts to bring intensity and rest.
Love Madbarz!!
Todd
Hi Todd how do do the Australian pull up etc. on the beast mode,can’t seem to find it?and what abdominal routine would work well with beastmode,thanks
Hi Ric,
To do an Australian pull up just put your feet on a chair. That’s all that “Australian pull up” means. Not sure why they call it that.
I’d recommend the 4 minute routine: http://ashotofadrenaline.net/4-minute-extreme-lower-ab-workout/
Can I add in your 7min ab workout from hell to this beastmode workout, or just keep abs as a stabalizer? Your suggestion?
Of course. Definitely add it in.
hey its just to knowif i can add abs workout on the arm days. doyou think trying to up the reps each week could be good for strenght and size gain. and finally for now i can only workout 4 days per week (health issue..) so can i group the last arm and legs into one day, reducing sets increasing reps?
Hi Phil,
Yes, that would be totally fine. You need to adjust the workout to fit your lifestyle. That’s key to actually sticking with the program.
Hey todd, I just printed out all of your exercises from your full list page (13 pages), and the beastmode workout plan. My problem is tha I cannot find any examples of how to do a lot of the excercises Ive never heard of. This has been holding me back from starting the plan. Any help?
Hi Jon,
Which ones? Most of them are regular exercises except for the ones that I’ve linked to a video. Just let me know.
Can’t wait to get started!
Yay!!!
Hey Todd..Like your workout..blasting.Somehow,i missed getting your bodyweight training guide;is there some way I could get a download?would really appreciate it.thanks
Hey Tony,
Just sent me an email buddy! todd@ashotofadrenaline.net
The entire leg shocker workout. I printed every exercise from your library, about 10 or more pages, and could not find ONE of the leg shocker exercises. Also I could not find arching push ups.
Hey Jon. I have descriptions right inside the workout plan. Do these not make sense?
Never noticed that, my bad! Ok, well what’s a pistol squat and a lunge walk and I’ll be all set. Also, the workouts kickin my ass. Couldnt get passed two sets of arm assasins and my arms been sore for three days. Whats your advice on not being able to make it through the full cycle or sets?
Hi Jon,
Here’s the pistol: http://www.beastskills.com/one-legged-squat-the-pistol/
And lunge walk just means doing lunges but walking.
Do the best you can. If you can’t make it through all sets than just go til the point where you feel exhausted. Then try to break that # the next time.
Good morning and God bless Todd! I am blessed tonjave found your beastmode workout, its perfect for me! The only problem is that I am extremely busy and often do notnhave the time it takes to be focused and dedicated to the beastmode. Is there a quick plan you have for me to get pumped, maybe a 3 excersise routine that can keep me packing on muscle on the days I cannot do beastmode and will hurt the day after i do it? You have hundreds of excersises so I needed your opinion/expertise. Thanks!
Hey Jon,
My recommendation is to just drop a few of the exercises in each section so that the plan fits your needs. Always modify my brother!
Also…can the “beastmode” leg shocker day be replaced with your “Hannibal for king” workout, or should I just keep the leg shocker? Your opinion? I HATE to admit this but I have chicken legs and no ass LOL…I’d like the BEST lower body workout to change this…lol!
LOL! Yeah, legs are a hard area for me too. My recommendation is to do both. Trade out one workout for the other once you find it becomes to easy.
Hi todd, I just start your workout yesterday and i have some question for you.
1. Can i make this workout for a 7day/week ( monday= juste chest , tuesday= juste back ,etc.)?
2. I wonder if what I should do if I am not able to do 5 sets (day 2) but I’m at least 3-4 with all the many reps asked?
thanks you for aswer me 🙂
What other exercise can I do besides the Australian chin up? I workout in my home and there is no way I can do them how the room is set up.
Bodybuilding.com has great alternatives to exercises. Check there!
Yep, its a great site!
Yeah I like to go to bodybuilding. com take one of their programs and switch the exercises with bodyweight ones.
Hi todd
Just wondering what the difference is between bench dips and when ita simply written as dips?
Does this workout get you ripped in 30 days
Hey Todd can this workout also help in reducing fat % provided a good diet and running plan?
Hey Todd u didn’t replied?
Hi Todd, I’m on day 28 of beast mode and it’s great! I gained about 10 lbs of muscle! The only thing I noticed my sleep has been way off….lack of….any suggestions?
Thanks, Dave
Hi Todd – this looks like a great workout I’m looking forward to start – would you say this workout helps lean up while keeping current muscle? I’m looking to cut some body fat, but I don’t want to lose all my muscle – and I’m currently burned out from lifting at home with Body Beast.
thanks, Tom
Hi Tom, yep, it will definitely help you build some muscle and lose some body fat as long as you have your nutrition in order.
thanks! Yes, I’m definitely aware proper eating habits are a huge part of this all.
hey todd, iam new to calisthenics and i’ve got to admit. they really do feel great. i don’t think ill ever go back to lifting weights.
one problem tho. im currently on your ” beast mode ” workout plan. i perform it properly even reach failure a few times on the last set/s
the problem is in comparison to my weight training i’m getting smaller. losing mass. i try to compensate it by eating two folds but still. the catabolic effect holds.
any tips on how to get in the nutrition i need? maybe i should tune down the workout a snatch ?
Hi Todd!
About half a year ago I discovered your website and I really like it! Keep up the good work! I did the UFC Workout and started with this beast workout this week. Unfortunately I had to struggle with a wrist injury on my left hand and now the doctor told me to take a break from the exercises that increased pressure on my wrist. Is there any way to train the upper body without to much wrist activity? For example I’m still able to do pullups but no chinups (I can’t turn the wrist without pain leftwise), planks on my arms instead of my palms etc. Please help me! I’m really afraid of loosing the achievement I made so far.
Yo Todd, just found your blog while looking for a weekly beast routine and this one does kick ass! I will adjust it to my level and surely reap some mad gains. Also, love your attitude to fellow commenters.
My question is about hanging leg raises. Our bar is low and I’m quite a tall guy which makes even the knee raises ineffective due to lack of range of motion. I used to get into pull up position to get higher on the bar but -since this routine doesnt have a core day- I don’t have enough strength at the end of Arm Assassin days to hold myself up while doing leg raises. Any solution or alternatives to hanging leg raises – besides growing a pair to hold my pull up position of couse??
Thanks, anyway
Hi Do,
Glad to have you apart of the SOA community! HOw about doing traditional core exercises? Don’t need to stick with hanging leg raises if it doesn’t work for ya.
I just stumbled across this routine. And I’m excited to get started. Thank you. I’ll post again as I progress. Complete N00b. But we will see.
Hi, I am beginner about calisthenics and I do not understand one thing. How do you guys regenerate after those routines ? Chest and back routine at one day ? My back routine now look like this, that i do 5series of pull ups (3, 4, 3, 3, max) with 2min rest between exercise then 5 series of chin ups (almost every serie is my max) and for the end 3 series of negative wide pull ups. After this routine i am not able to do one pull up, its hard with push ups. After this I have 2 full days rest and I do chest routine which is pretty similar (5 series dips, 5 series incline push ups, 3 series wide push ups, 5 series bench dips) and then 2 full days of rest. If I do something wrong ? Do this routines are good for me as a beginner ? Do you have any advice for me ? Thanks for your answers and sorry for bad english.
When said it is adopted from and inspired by madbarz.com, I took that as you used the same style of working out to make this plan. I did not realize at least half of it was copied almost exactly from others’ workouts posted on madbarz. The arm workout here is copied exactly and the leg workout is almost the same as the meckanimal leg work out on madbarz.com. I feel that those who original made those workouts deserve the proper credit for creating such great workouts…
I tried 2 times allready and email doesnt come to me,please help i really like this program.thanks
Will doing this with a weight vest help you get more explosive, for sports, such as basketball?
I have learned through time that if you want to get really chizled you have to change your lifestyle. What you eat when you eat and when you sleep. I would appreciate a few pointers with this so I can put on some pounds. And with your program above, just stick to the reps you have listed? Or keep going until you can’t do anymore?
Thank you
-Zayne
Yo . Im about to start this ! I train every day and play college baseball. I was always interested in a cal. workout because I didn’t know much about it. Now I am going to give it a try.
The beast mode workout routine, I see you have Mon- Saturday but what about Sunday? Or is that a day off?
If you’re gonna write a book, be sure to spell it “then” not “than”. Thanks for the routines!
Is there a difference between cycles and sets?
Hi Looks like a great routine going to give it a shot , just a Quick Question there doesnt seem to be a designated day to shoulders ? why is that ? thanks ! 🙂
Hello seems like a killer routine. My question is what is the difference here between a set and a cycle. I thought it might be the same thing. Please help. Thanks.
As I understand it, a cycle is one full completion of that group of exercises.
Hi, Todd. I really interest your post. But i have one question here. I’m a skinny guy (height 170 cm and weight 61 kg). So, can I use this program to build my muscle? Thanks alot, Todd.
Hello, just 1 question : if i cant handle even handle tex 1 dipp or chin what should i replace it with ?
how about the dietary intakes?
with putting in mind that im not overweight nor underweight i just want to tune my muscles and add a bit of lean mucles.
I am looking to add a sprint interval workout once a week this routine, any tips on how to do this ?
Yesterday with my first day with calisthenics , actually I had been playing gym for 7 months now , I can even lift 40 kg dumbbell bench press,however I had never felt that damn pain in my chest because of training ,thanks to calisthenics more effective for sure!!! THANKS TODD!!
I am going for Arms today using your plan (Y)
Hi! Im confused. are there no rest days?
Last day is off
you are training from (Monday to Saturday)
Sunday is your rest day !!
Hi, if I want to incorporate any abs routine, what days do you recomend me to use?
I read a lot of info about how harmful “behind neck” exercises are. Even in conventional gym is a movement that is usually “banned”. Some people say that not only is more harmful but that also has a lower range of motion.
What’s your position in this point? why choosing behind the back exercises?
Is bodyweight overload the same as the complete bodyweight system that you offer free? What are the differences? Does the bodyweight overload come with an actual routine or just a bunch of different workouts and you put your own together?
Great question Matt! They are very different the 3 month program is very basic. It will help with conditioning but not even close to the effectiveness of Overload in terms of building strength and muscle. The workouts are all laid out for you in the program.
Hey Todd,
I am a Track and Field runner who has already gone into one month of Calesthenics by using the Mad Bar workout app and have been seeing good results but I have been told that weightlifting is better for runners . Is that true? Also since I run on the daily Is Calesthenics a good thing to balance running with? And I do 6 workouts a week Should I take more rest? Please help.
-Thanks
Since i am a very competitive soccer player. i would say to do smaller reps because this is mainly for muscle mass and mass plays a factor in density and since you are a runner i assume u dont want to get to heavy.
Hey Todd,
I am someone who suffers from scoliosis (unnatural curvature of the spine), and I had surgery to correct this. With the surgery, which was spinal fusion, I now have titanium rods to support my spine.
Could you please tell me if doing pull ups, chin ups, or other exercises could hurt my spine? If they could, and since my back is rather fragile please inform me about other things I can do to gain muscle and most importantly become fit. I’ll be really thankful!
I understand what sets mean but what is cycles
Hey, is there any exercises we could do as a substitute if we lack a bar to do chin-ups and pull-ups on?
The 20 walking lunges, is that 20 total or 20 each leg?
hey Todd, Will Calisthenics help me for height gaining??
Hello. How do you adjust this program if you are not able to perform that volume of pull ups/chin ups? Thanks.
Hi, I really like this plan and article but the part about building muscle mass is bothering me. Im not trying to get heavy or anything because i’m a 13 year old soccer player. I am very fit and I can do all of these exercises its just I was really looking forward to a strong muscle toning exercise. Is there a way to revise this to suit my needs.
Hi, me again. Why did u make its so there are only 2 arm and leg days? Just wondering. thx
Hi Todd,
I was wondering if this month plan is effective on teenagers?. I am 17 and would greatly like to improve my physique through calisthenics, would this be the case if i followed this workout plan diligently for a month and ate healthy?. Lastly, should i eat alot (plenty of carbs and protein) after a workout of this magnitude ,as i want to increase mass but still remain cut?.
Thank you very much!
Hi Tod,
I was wondering why the shoulders and abs are getting less attention than the other muscle groups. I think it would be better if you had something like: monday : chest and back, thuesday arms, wednesday legs and shoulders and then for abs maybe 3 barexercises daily after the normal routine.
Awesome workout plan. What about shoulders? Or is that what arched push ups are for?
The Arm Assassin is ridiculous. There is no way anyone can actually do 5 sets of all those exercises with the prescribed reps. I was only able to do 3 sets on the Tuesday. Today is the Friday and I’m struggled on the first set. Was only able to do 3 sets again and struggled hard on the pullups on the last set.
Why is each week the same workout? The first 2 weeks should have less reps on some that are 20 and maybe a few less exercises. So we can actually build up the strength and stamina.
Hello Todd I am very intrigues by this program but my problem is I don’t have a pull-up bar I may access easily. Is there any substitute I may use? Also if the substitute is harder it would be preferable over easier. Thank you for reading!
Also I don’t have a dip bar any solutions?
Wow just completed this and the results are amazing. 3 weeks ago I was skinny fat and now I’m super chiseled for my holiday tomorrow. Ill try the navy seal hell when I get back but wow this is so much better than the gym thanks Todd 😀
Definitley do this workout. If you follow this correctly with proper cardio and a proper diet, you get shredded quick. This plan got me where I wanted to be. My arms grew and inch and a half. My shirt hangs off my chest now, I have noticeable back muscles. My legs are stronger. This workout plan worked so well if you would please post another plan to do after I would so love to use it.
I agree Logan its a great workout bloody intense but its way worth it. Todd Is a legend
Is Sunday enough for rest? I don’t think it will be enough time for recovery?
Hi Todd,
can you still do normal weight exercises after you’ve done the workout, things like dumbbell chest press? what do you do after week 4?
Cheers
Hi David,
You can increase the difficulty (higher reps, more advanced variations of the exercises, etc) and go for another round.
Hi Todd,
Thanks for that great workout plan! In the last months I was focussing on mastering the muscle up and until now I can do about 5 consecutive reps. In your plan there are no muscle ups. Since I would like to also increase my muscle up reps I wanted to ask you whether it is possible to substitute some pull-up exercises with the muscle up.
Thank you for your answer.
Cheers
Ollie
Hey,
Would you reccomend this program for someone looking to gain mass rather than lose it?
Hi there,
Definitely. This is a strength-based program. You can gain a lot of mass with this if you couple it with proper nutrition.
-Todd
Hey! Really like the work out plan! Is there anyway to make it a little easier? I mean I’m fully capable of doing every exercise and the reps given, but I’m in weights class at school so I’m already working my muscles during that time and I don’t want my muscles to be too sore to play (I’m a percussionist and it takes a lot more bicep and forearm endurance than one would think, haha). Just wondering. My typical work out routine would consist of Monday: bench, military, incline. Tuesday: squat, leg extension, power clean. Wednesdays are plyos which are typically cardio, such as: stairs and ladders pyramids; box jump and “jump touches” pyramids, (for lack of a better word. You just put one foot on a level of the bleachers and jump to switch and that’s one) 2-4 mat pushes depending on day, 2 sprint laps, jump rope; and on rare occasions, we get lucky and play mat ball which is basically kick ball but better because you’re running the whole game so I’ll say 10 minute run. (If I didn’t specify the reps or time limits for the exercise, it’s because most of the time we either do them for a few minutes and switch to the next and repeat the cycle two times or doing however how many reps the teacher tells us for that day. Always a challenge though so don’t think we’re doing easy exercises on plyos days, haha) Thursday: bench, military, decline. Friday: squat, leg extension, deadlift. And then nothing except the nightly 15-25 bar dips on my loft bed before I go to sleep. Sorry for such a long message, but just wanted feed back. And also, do you have any suggestions for a better diet because I’d honestly like to change my whole diet around and eat certain foods at certain times of the day, but I normally just eat the school lunch and I don’t think my parents would get food just for me and my diet. So any suggestions on healthy stuff normally around the house that I’d be able to make???
That’s a MURDER!!!
Hi Pavel,
It is. This is hardcore!
– Todd
Hey Todd, I have a couple questions, I’m 19 y/o and I’ve been lifting weights for about 3 years now but also have incorporated some calisthenics. I really love the routine you set up and I’m going drop weights for a month and start using this program and see where it takes me. Now if I stopped lifting weights for a month and strictly used your program, do you think my strength with weights would decrease or increase after using this program and going back to weight lifting? Also, is there a shoulder portion to the workout that I’m not seeing? Thank you for making this free by the way!
Hi Michael,
The best way to improve at a movement is to do that movement. Not bench pressing or dead lifting for a while will probably hurt your bench press and your dead lift no matter what else you’re doing.
I believe bodyweight exercise will make your body stronger in a lot of ways, but it might not help you lift more weights.
– Todd
That makes sense, I’m willing to sacrifice that weight lifting strength, I truly believe that I can continue to gain muscle mass and feel an entirely new form of strength through this program, I have one more question, with this program am I still hitting shoulders? I noticed there wasn’t any specific shoulder workouts within the program, thanks for replying by the way, much appreciated!
You’re welcome, Michael. A lot of the upper body exercises hit the shoulder,s but feel free to add handstands for added shoulder work.
– Todd
Stummbled upon this a few days ago, needed to spice up my bodyweight routine… I must admit, its been a challenge. Great stuff, look forward to more great articles
I’m glad you liked the workout 🙂
– Todd
Hello Todd, awesome Plan. But i am a bit confused about these Arching push ups. Arent they just wrong push ups where you let your hips Hang to the ground? And which muscles do they target?
I would really appreciate an answer from you or anybody else.
Hi Yuon,
The arching push up would be bad form if your main concern is hitting the chest. Think of the arching push up as a cross between regular push ups and dips.
– Todd
It’s from Kingdom of Universe 🙂 Love him so much!!
I did this an I’m pretty pleased with the results and my progress. What can I do afterward the 30 days to push me even further?
Thanks in advance
Unless you were able to do all reps of all sets comfortably by the end of the 30 day, one option is going through the 30 day plan a second time, and see how much better you can do this time around.
– Todd
I think this one of teh great post I read this month
Damn, this program looks incredibly hard. I’m absolutely sure that I die after 1 set of back brutality. Gotta find something easier.
It is hard, Damian, I won’t lie, but you can look at the number of sets and reps specified in this workout as a goal to reach for. You may not be able to finish all sets the first day, but by the 30th day, you’d surprised at how much you’ll have improved.
– Todd
So if I’m adding this up right, we’re doing 150 calf raises per set x 5 for a total of 600 per leg throughout the workout?
That’s about right.
– Todd
why theres no Abs routine in the program? im just curious why no abs
I’m a beginner, not eating clean and not sure how to start. I’m looking for a good fitness workout and the right advice for eating clean. Can you recommend a starting point? My goal is to get to the beastmode level. Thank you.
Hi Brandy,
The idea behind the program is to got you to beastmode. Make this your starting point.
– Todd
Todd, I’ve read that bench dips are bad for the shoulders but you have included them in the 30 day work out, is there any special way of doing them correctly
Hi Steve,
Shoulder pain with bench dips is easily avoidable if you do them very slowly and very deliberately. If you feel any kind of pain, stop immediately.
– Todd
Hey Todd. I’m a beginner when it comes to calisthenics and I know that I can’t do that many pull ups. I don’t know if I can even finish a full set of back brutality. Would you say do as many as I can? Or use some sort of assistance for them?
Hi Paul!
Thank you for this workout.
I suffered a major heart attack 9 months ago and due to negligence of the first ER we went to I was too late to get an angioplasty and the placing of a stent.so now I know how it feels when your heart slowly dies and I’m a heart patient for the rest of my life. Needless to say that after I could leave the hospital I was in a wheelchair.
I trained really hard to get out of the wheelchair and use a walker.
I finally got so far that I can walk again and I’m doing Tai Chi Qigong. I am a black belt in judo and Jiu Jitsu but to keep the load on my heart as low as possible my cardiologist is fine tuning everything that was wrong with my body.
I had a pneumonia and a internal bleeding as well when I visit the first ER but they really screwed things up.
But I’m lucky to be alive and I’m still trying to find my way back to a “normal” live.
At the moment I take 34 pills a day just to keep everything going.
I have to loose weight and I already dropped 8 kg. I knew from my martial arts I don’t need a gym, I used to workout just with my body weight.
But now, due to my damaged heart I’m looking for a workout that will keep me in shape and make me strong enough to get past 60. Yes, I know it sound very dramatic but I’m looking for what I still am able to do instead what has sadly become impossible for me.
I know I have to watch out with workouts because … well things ain’t what they used to be. But I’m deadset to drop that 30 kg and build up a strong and healthy body, I’m 45 y/o btw. I don’t smoke, don’t drink and cardiac problems are not in my family history, so I’m just very unlucky.
But on the other hand, I can produce music in my studio and my debut album would have been released independently last year but that has to wait until I’m feeling better again.
Thanks for this program I will try it out as far as I can but if I drop more weight things will get easier.
I can’t work no more due to another s few up of another surgery that left me raking heavy painkillers (morphine, etc) so money is very tight, it took me 15 years to built my studio, just saying.
So to give this workout like this is mighty awesome of you.
Ok, that’s what I wanted to say. I hope my album will be a success so maybe I can still work, albeit from home in a studio but I have ar least the feeling I’m contribute to society.
Thanks again.
Will this program allow you to do a handstand for 30 seconds.
Will you be able to do a handstand for 30 seconds with this program
I am still recovering from a grade 4 AC joint/clavicular separations repair on my right shoulder and a frozen left shoulder.
Movement is still a little restricted, so I was wondering how soon I can get started on this program.
Your assistance would be appreciated.
Thanks.
Hi Bill,
I really wouldn’t be comfortable answering that. You’ll have to consult with your physician. You know what they say, better safe than sorry.
– Todd
Hello,
Can i use this program as cardio? I usually do weight training in the morning and I’m looking on ways I can change my cardio up.
Hi Jennifer,
I’m afraid this won’t work as cardio. Try this instead:
ashotofadrenaline.net/jump-rope-challenge/
– Todd
Hello, im just wondering if any muscle will suffer from overtraning becouse you are working out the arms the day after chest/back
//Emil
Hello, im just wondering if any muscle will suffer from overtraning becouse you are working out the arms the day after chest/back
Emil
Her Todd
I’m in to week two in this plan and loving it!! Well except my right knee that prevents me from doing the leg shocker routine.
What should I do instead on leg days? Thinking ab and jump rope or do you have another suggestion?
Thanks for posting this programme. Loving it and will continue after the 30 days!
Hi Kasper!
That’s a pity, I hope your knee gets better.
I’d recommend you use that day to do some kind of cardio that your knee can tolerate.
– Todd
Thanks man!
Exactly what I’ve been doing so perfect response ??
I have pretty big legs from a life time of sports and roller skating and they really don’t need to get bigger, so maybe it’s not such a bad thing to skip leg shocker them anyways.
Thanks again for putting up the program. Decided to prolong it to six or seven weeks ??
–Kasper
Hey Todd,
I have been doing a regular strength training program with good compound exercises mixed with cardio where i just do interval running for as long as I can on a treadmill. I feel like i have been hitting a plateau even though I could most likely increase the weight/intensity, I don’t think I’m getting what I want out of my workout. I am a soccer player and i want to retain my lean muscle and get slightly stronger and while maintaining and increasing my athletic movements. I was thinking your beast mode plan combined with plyometrics was a good plan for me because its functional exercises that are in line with natural body movements. My question is would you recommend this for an athlete or some other kind of training? Also if i stick to this plan and I am already relatively muscular and lean, with a good diet and good form will I see results quickly?
Those people who say that running is the worst form of fat loss are full of it. My wife was 206lbs and wanted to join the Army. She lost 60lbs by doing nothing more than eating right and RUNNING and Walking. That’s it. She didn’t do any fancy workouts. Just running and walking.
Hey Todd, great routine I would just like to know whether these workouts would be hitting the shoulders as well .I’m gonna start this from tomorrow 🙂
Hey Todd, I am about a month and a half from going to trooper academy and was wondering if this program would help out any. I know they do a lot of crossfit for their workouts. I’m not a big built guy 6’0″ around 160lbs. I just need something to get me a little more prepared. I do some weigh lifting now and running but I’m not making any gains in strength or mass. Any help would be awesome!!!
Hi Greg,
This program is gonna help you build a lot of strength, but since it’s not endurance heavy, you’ll probably want to do some endurance on the side.
– Todd
Todd,
I just signed up, received the email and clicked on the link for the workout sheets, but when a new page pulls up it is blank. Can you send me the sheets directly to my email? Thanks!
Hi Christian,
Can you please try again, we fixed that issue. If it’s still not working, let me know and I’ll send you the workout sheets.
– Todd
Hey this workout is amazing I just have a question what’s the min for rest time between reps?
Hi there, I’m glad you liked the program.
There should be no rest between reps, and you should rest for 30 or 60 seconds between sets.
– Todd
Had a good look through the program and yeah, its a kicker, more so because of the intensity of the sets / reps. I would not attempt this as a beginner and even at Intermediate level there will be longer rest periods between sets than suggested…I’ll just focus on one day at a time and see if I last the week.
The only exercises I don’t agree with and have replaced for substitutes are the behind neck moves. I’m have had shoulder impingement before from doing them in the Army when they were taught and at my age not going to risk it again. Also, not a fan of the upside down pull ups and replacing those with leg raises to work the abs. I’m likely to pop a vein and black out upside down like that.
In all its one of the better simple routines I’ve seen out there and will attempt and see if I can last the 30 days.
Thanks for posting this.
Ps. I put in for the program but the link sent to didn’t work.
Hi John,
I’m really happy you found this useful. The changes you made are very reasonable and I don’t think they’re not gonna affect your results much.
Let me know if you do go through the 30 days.
– Todd
Hey Todd, I have a completely unrelated question. I was wondering if your beta app ever made made it past developing, and if it was available on the app store. Thanks so much
Hi Max,
Not yet, I’m sorry. Hopefully we’ll have something out soon.
– Todd
Okay, I’m in. I’m going to try this out.
First day: Friday 21st 2017
Great! Keep us updated!
– Todd
Thanks for this mega program 😀
You’re welcome Francesco, glad you like it.
– Todd
I need a proper nutrition plan. I am properly following the routine. But unless and until I don’t get a proper diet plan, I won’t see satisfactory effects.
Please help me.
Hello Todd,
What programs do you sell that are bodyweight only exercises ? This one seems to need pullup/chin up bar and dip bar, etc.
Hi Tony,
Check out our Isometrics Strength program, you only need a wall and a towel for that one.
isometricsstrength.com
– Todd
Wow, this training program is awesome!
I can see results in just a week.
I’ve never done bodyweight/calisthenics workouts before so my body is adjusting. Im fighting through all the sets with a lot of effort. Do you think I should learn the different calisthenics trick after the 30 day workout so my body can get used to this type of training?
Hi William,
If you managed to hit all reps of most sets, then you can absolutely start training for specific skills. Otherwise, it would be better to give this or a similar program another go.
Todd
In your bodyweight shop do you any have products for that or are they all just for muscle growth and fat loss?
Great Day Todd,
This program is fantastic. Thanks for sharing your experience . Much appreciated
I’m using a orbitrek for 30 min and use 2 dumbells.I also decreased my calory intake.I could lost 6 kg. But still i want to loss my belly fat and build muscles.i haven’t done any workout for my legs and back.So i want to more concern about them.Can i use this beastmode workout plan for my achievement? If i follow this should i do cardio for fat burning.And i have never done calisthenics before.sorry for my poor English