The 30-Day Calisthenics Workout Plan

Welcome to the most challenging 30 days of calisthenic exercises you’ll ever experience!

That’s because we will be putting you through our Ultimate Calisthenics Workout Plan.

This exercise program is for those looking to push themselves to the limits and get shredded!

There are over 50 bodyweight exercises included in this calisthenics workout program that do not require fancy equipment or a gym membership.

Our 30-day calisthenics workout plan also includes a free PDF to easily follow along with each of the weekly workout routines and plan out your workout days.

I highly recommend you read through the full calisthenics workout program description below before you download the calisthenics workout plan PDF. Let’s get started!

Who is this Calisthenics Workout For?

One thing I can’t stress enough: this is not a calisthenics exercise program for beginners.

All the exercises in this calisthenics training will require proper form and enough strength to support your own body weight.

If you’re just starting out on your calisthenics fitness journey it’s important to push yourself however, it’s just as important to stay realistic and progressively work toward more difficult fitness challenges.

If you’re a beginner and would like a good starting point I would suggest checking out our Calisthenics Workout Program for Beginners.

It’s an 8-week beginner calisthenics workout program that you can start today that will get you up to speed in no time.

You’ll get familiar with the basic movements, different exercises, and bodyweight routines you’ll use as the foundation for more advanced training later on.

Our Calisthenics Workout Programs Based on Fitness Levels:

Ultimate Calisthenics Workout Plan PDF Download

=>> Download Ultimate Calisthenics Workout Plan PDF <<=

This 30-Day Ultimate Calisthenics Workout Plan is one of our most popular programs for building strength and mass.

So if you’re reading this, I want you to accept the challenge.

To make things clear, I am going to discuss exactly what to expect from this bodyweight training program.

First off, this workout plan is brutal and will work your entire body over the course of each week.

All of the weeks are the same so after you finish week one go through it again in 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 then that’s 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.

Will This Calisthenics Workout Plan Help Me With Building Muscle Mass?

Yes, the main focus is of course building muscle. In addition, by following these calisthenics workouts you will:

If you follow these body weight workout plans to a letter, you’ll definitely see your muscle mass increase. So if you’re ready for huge gains, let’s get started!

👉 In addition, while this program will help you grow stronger, you shouldn’t expect much in terms of maximal strength. However, if you want to build up your strength try these programs:

How To Warm Up For Calisthenics Workouts

calisthenics workout warm up

This 30-Day Calisthenics Workout Plan consists of some really intense bodyweight exercises.

Because of this, you will need to warm up very well before each workout session to avoid injuries and to get the most out of the training.

Your warm-up should be relevant to the workout routines of the day.

Since each workout plan can be divided into upper body and lower body exercises you will want to use a different routine for each type of calisthenics training.

The two variations can be found below. (If you want to follow a more general full-body warm-up, you can add some lower-body exercises as well.)

Upper Body Workout Warm-Up

This warm-up is completely focused on upper body exercises.

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

This warm-up is completely focused on your lower body.

Notes

  • Rest 30-60 seconds between A, B, C, and D.
  • Once complete, you should rest 30-60 before starting with your main workout.

30-Day Calisthenics Workout Plan

👉 A key to getting the results you want and maintaining your energy levels is nutrition. Try the links below for ways to improve your nutrition so you can get the most out of the workout plan:

Just a reminder, you can download the workout pdf, print it out and track your progress.

=>> Download the free 30-day calisthenics workout PDF here <<=

Week 1:

Chest Insanity: 4 Sets (Monday)

Notes:

  • Rest for 2 minutes then go through all of them again until you finish 4 sets.
  • After you are done with Chest Insanity, go on to Back Brutality below.

Back Brutality: 3 Cycles (Monday)

Have issues with your grip? Check out a great grip strength exercise here.

Calisthenics Workout Plans Monday Chest Insanity Infographic

Arm Assassin: 5 Sets (Tuesday)

Calisthenics Workout Plans Tuesday Arm Assassin Infographic

Leg Shocker Routine: 5 Cycles (Wednesday)

Calisthenics Workout Plans Wednesday Leg Shocker Infographic

Chest Insanity: 4 Sets (Thursday)

Notes:

  • Rest for 2 minutes then 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)

Calisthenics Workout Plans Thursday Chest Insanity Infographic

 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

Calisthenics Workout Plans Friday Arm Assassin Infographic

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, then 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

Calisthenics Workout Plans Saturday Leg Shocker Infographic

Weeks 2-4 are the same. Try to decrease your rest time between exercises and sets over the course of the 4 weeks.

How To Cool Down From A Calisthenics Workout

man stretching

This calisthenics workout plan has only one rest day and we recommend you rest Friday or rest Sunday of each week and keep it consistent.

Additionally, all of the training days are pretty intense so if you want to be able to get through the entire 30 days you will have to spend adequate time in recovery.

A well-designed cool-down is going to help you recover a lot faster than if you didn’t perform one and will allow you to train day after day.

There are various exercises that you can use during your cool down:

During your cool down, you should target the muscles that were trained the most during your main workout.

The cool-down routines are also going to be divided into upper and lower bodies.

Upper Body Cool Down

During the upper body workouts, we mostly targeted your lats and chest muscles.

For this reason, the main focus of the cooldown 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). Cool Down #1

Notes

Cool Down #2

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 cool-down routines if you’d like.

Lower Body Cool Down

With the Leg Shocker Routine, you targeted the glutes and quads.

So these two muscles will be the main focus of the lower body cool down.

Cool Down #1

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.

Cool Down #2

Notes

  • Stretches should be very light with the intention of relaxing the muscle.
  • Stretch one side and then with minimal rest, the other. Then repeat one more time.

You can combine the two lower body cool-down routines to improve your recovery.

2 Reasons You’re Not Fully Recovering From This Body Weight Workout

group of people stretching

Training for six days per week can be pretty tough, especially if you haven’t trained this intensely before.

Poor recovery can slow your calisthenics progress. There are two reasons that will hold you back 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 time for your body to get used to doing a full-body workout 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. This process can take 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.

👉 Get the nutrition you need so you can get the most out of the workout plan:

Some of the actions you could take to increase your recovery rate are:

Other than the lifestyle factors, you can implement recovery sessions into your training plan. The only drawback of these is that they usually require extra training time (30-60 minutes).

How To Adjust This Bodyweight Training Plan According To Your Needs

kids doing pushups

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 you might not complete the current training plan successfully. Most common reasons:

  • You’re still at the beginner calisthenics fitness level
  • The number of reps is too high
  • 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 bodyweight exercises

Keep reading and I’ll show you how to modify the program so that you can solve these problems.

Problem #1: You Are Still A Beginner

Again, this calisthenics workout plan isn’t for beginners. It’s not possible to modify the difficulty of the exercises themselves.

However, I recommend our Calisthenics for Beginners Program to master the form and movements. Minimum standards before attempting advanced bodyweight exercises:

Problem #2: Too Many Reps

This is the most common problem when following this calisthenics workout 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 is 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 your 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 and don’t have the time required to follow this program exactly as planned.

In this case, I would recommend you reduce the number of training days to at least four per week.

During these four days, choose the exercises necessary to have a balance between upper and lower body workouts.

For example, your work week 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 DayMark

pushup at the beach

While this is only a 30-day calisthenics workout plan, 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 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 Training Plan According To My Goals?

Unfortunately, you can’t. This specific calisthenics 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, minimal equipment will be needed to complete some of the workouts.

You are going to need a place to perform pull-ups and dips.

If you don’t have a bench or parallel bars 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.

You could also try a street workout and find a local park to get these exercises in.

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.

👉 Get the nutrition you need so you can get the most out of the workout plan:

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.

Question #5: How Do I Test Myself?

Throughout the program, you’ll see noticeable differences in your physique.

But I also recommend doing this Bodyweight Exercise Progression Test before and after the program.

You’ll be amazed at how much stronger you are and it’s nice to have quantitative numbers as a benchmark, not just qualitative.

Do you still have more questions? Feel free to ask in the comments section below. I would love to help you out.

– Bodyweight Todd

Find More Advanced Bodyweight Calisthenics Workouts & Exercises:

Show/Hide Comments (195 comments)
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195 Comments
  1. Joice Arvind

    i want learn and do a certification in calisthenics plz help me sir

    Reply
  2. David P

    Wow for free! Really appreciate this! I know I was using the Thenx calisthenics app and did calisthenics for 30 days… All I can say is WOW! I was in the best shape I’ve ever been in since high school sports days. I’ll try yours out soon!

    Reply
  3. Clarence

    Hi signup for the 30 Day Beast Mode Workout plan but I didn’t receive it in my email yet. Thanks.

    Reply
  4. Zane

    What’s the difference between a “set and a “cycle”?

    Reply
  5. Mugen

    so i gave you my email adress for the 30 day beast mode worksheet and all you did was send me a link to get me to buy your book, something i would actually invest my money in if you gave the worksheet out for free like you said you would. I’ve been doing push ups and pull ups daily since i was a child so this workout seems a little light for me but im going to try it out because of the non stop cardio aspect of it. i just dont know what the rest of the work out consists of after week one, is it the same thing for four weeks? do i add different workouts or higher reps? ect. ect. listen i’ll buy your book just provide the FREE information that’s advratised. the book you send to the email address is just an overall workout thing that has nothing to do with the 30 day beastmode challenge unless im mistaken and only skimmed through it.

    Reply
  6. Steve

    Hi great looking workout. Just checking is it OK to do arms the day after chest and back thanks

    Reply
  7. Pasan

    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

    Reply
  8. Laurence Bernard

    Great Day Todd,

    This program is fantastic. Thanks for sharing your experience . Much appreciated

    Reply
  9. William Jensen

    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?

    Reply
    • Todd Kuslikis

      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.

      Reply
      • William Jensen

        Todd

        In your bodyweight shop do you any have products for that or are they all just for muscle growth and fat loss?

        Reply
  10. Tony Zamberlin

    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.

    Reply
    • Todd Kuslikis

      Hi Tony,

      Check out our Isometrics Strength program, you only need a wall and a towel for that one.

      isometricsstrength.com

      – Todd

      Reply
  11. Anurag

    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.

    Reply
  12. Todd Kuslikis

    You’re welcome Francesco, glad you like it.

    – Todd

    Reply
  13. Faith

    Okay, I’m in. I’m going to try this out.
    First day: Friday 21st 2017

    Reply
    • Todd Kuslikis

      Great! Keep us updated!

      – Todd

      Reply
  14. Max

    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

    Reply
    • Todd Kuslikis

      Hi Max,

      Not yet, I’m sorry. Hopefully we’ll have something out soon.

      – Todd

      Reply
  15. John

    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.

    Reply
    • Todd Kuslikis

      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

      Reply
  16. Viliame

    Hey this workout is amazing I just have a question what’s the min for rest time between reps?

    Reply
    • Todd Kuslikis

      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

      Reply
  17. Christian D.

    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!

    Reply
    • Todd Kuslikis

      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

      Reply
  18. Greg

    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!!!

    Reply
    • Todd Kuslikis

      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

      Reply
  19. Harsh Bengani

    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 🙂

    Reply
  20. Jason

    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.

    Reply
  21. Paymon Ameri

    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?

    Reply
  22. Kasper

    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!

    Reply
    • Todd Kuslikis

      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

      Reply
      • Kasper

        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

        Reply
  23. 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

    Reply
  24. 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

    Reply
  25. Jennifer Escobar

    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.

    Reply
    • Todd Kuslikis

      Hi Jennifer,

      I’m afraid this won’t work as cardio. Try this instead

      – Todd

      Reply
  26. Bill Campbell

    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.

    Reply
    • Todd Kuslikis

      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

      Reply
  27. Sam henderick

    Will you be able to do a handstand for 30 seconds with this program

    Reply
  28. Sam henderick

    Will this program allow you to do a handstand for 30 seconds.

    Reply
  29. David

    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?

    Reply
  30. steve

    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

    Reply
    • Todd Kuslikis

      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

      Reply
  31. Brandy

    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.

    Reply
    • Todd Kuslikis

      Hi Brandy,

      The idea behind the program is to got you to beastmode. Make this your starting point.

      – Todd

      Reply
  32. mCoy

    why theres no Abs routine in the program? im just curious why no abs

    Reply
  33. Chad

    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?

    Reply
    • Todd Kuslikis

      That’s about right.

      – Todd

      Reply
  34. Damian

    Damn, this program looks incredibly hard. I’m absolutely sure that I die after 1 set of back brutality. Gotta find something easier.

    Reply
    • Todd Kuslikis

      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

      Reply
  35. Alex Tor

    I think this one of teh great post I read this month

    Reply
  36. Johannes

    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

    Reply
    • Todd Kuslikis

      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

      Reply
  37. Todd Kuslikis

    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

    Reply
  38. Milimo

    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

    Reply
    • Todd Kuslikis

      I’m glad you liked the workout 🙂

      – Todd

      Reply
  39. Michael

    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!

    Reply
    • Todd Kuslikis

      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

      Reply
      • Michael

        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!

        Reply
        • Todd Kuslikis

          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

          Reply
  40. Pavel

    That’s a MURDER!!!

    Reply
    • Todd Kuslikis

      Hi Pavel,

      It is. This is hardcore!

      – Todd

      Reply
  41. Michael, student

    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???

    Reply
  42. Sparsh

    Hey,

    Would you reccomend this program for someone looking to gain mass rather than lose it?

    Reply
    • Todd Kuslikis

      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

      Reply
  43. Ollie

    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

    Reply
  44. David

    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

    Reply
    • Todd Kuslikis

      Hi David,

      You can increase the difficulty (higher reps, more advanced variations of the exercises, etc) and go for another round.

      Reply
  45. Ubaldo

    Is Sunday enough for rest? I don’t think it will be enough time for recovery?

    Reply
  46. Logan Rogers

    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.

    Reply
    • Nathan

      I agree Logan its a great workout bloody intense but its way worth it. Todd Is a legend

      Reply
  47. Nathan

    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 😀

    Reply
  48. Kaneki Ken

    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!

    Reply
    • Kaneki Ken

      Also I don’t have a dip bar any solutions?

      Reply
  49. Marvin

    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.

    Reply
  50. Joseph

    Awesome workout plan. What about shoulders? Or is that what arched push ups are for?

    Reply
  51. Jurgen

    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.

    Reply
  52. richie

    Hi, me again. Why did u make its so there are only 2 arm and leg days? Just wondering. thx

    Reply
  53. richie

    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.

    Reply
  54. Alfred

    Hello. How do you adjust this program if you are not able to perform that volume of pull ups/chin ups? Thanks.

    Reply
  55. Siddharth

    hey Todd, Will Calisthenics help me for height gaining??

    Reply
  56. Colby

    The 20 walking lunges, is that 20 total or 20 each leg?

    Reply
  57. Jesse

    Hey, is there any exercises we could do as a substitute if we lack a bar to do chin-ups and pull-ups on?

    Reply
  58. Johan

    I understand what sets mean but what is cycles

    Reply
  59. Bell

    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!

    Reply
  60. Josh

    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

    Reply
    • richie

      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.

      Reply
  61. Matt

    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?

    Reply
    • Todd Kuslikis

      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.

      Reply
  62. Franco

    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?

    Reply
  63. Edwin Diaz

    Hi, if I want to incorporate any abs routine, what days do you recomend me to use?

    Reply
  64. calis beginner

    Hi! Im confused. are there no rest days?

    Reply
    • Alaa

      Last day is off
      you are training from (Monday to Saturday)
      Sunday is your rest day !!

      Reply
  65. Alaa

    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)

    Reply
  66. Brian s

    I am looking to add a sprint interval workout once a week this routine, any tips on how to do this ?

    Reply
  67. Ayman

    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.

    Reply
  68. Jultomten

    Hello, just 1 question : if i cant handle even handle tex 1 dipp or chin what should i replace it with ?

    Reply
  69. Iqbal Lahmadi

    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.

    Reply
  70. Victor

    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.

    Reply
    • Bandoogie

      As I understand it, a cycle is one full completion of that group of exercises.

      Reply
  71. Andrew

    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 ! 🙂

    Reply
  72. Dean

    Is there a difference between cycles and sets?

    Reply
  73. Than

    If you’re gonna write a book, be sure to spell it “then” not “than”. Thanks for the routines!

    Reply
  74. Will

    The beast mode workout routine, I see you have Mon- Saturday but what about Sunday? Or is that a day off?

    Reply
  75. Isaac

    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.

    Reply
  76. zayne

    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

    Reply
  77. Jordan

    Will doing this with a weight vest help you get more explosive, for sports, such as basketball?

    Reply
  78. david

    I tried 2 times allready and email doesnt come to me,please help i really like this program.thanks

    Reply
  79. Josh Sanford

    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…

    Reply
  80. PawełPoland

    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.

    Reply
  81. Jeff

    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.

    Reply
    • Teong

      How about your progress now? Does this programme efficient?

      Reply
  82. Do

    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

    Reply
    • Todd Kuslikis

      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.

      Reply
  83. Marcus

    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.

    Reply
  84. Albert michael

    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 ?

    Reply
  85. Tom

    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

    Reply
    • Todd Kuslikis

      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.

      Reply
      • Tom

        thanks! Yes, I’m definitely aware proper eating habits are a huge part of this all.

        Reply
  86. Dave

    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

    Reply
  87. sidhanth

    Hey Todd u didn’t replied?

    Reply
  88. sidhanth

    Hey Todd can this workout also help in reducing fat % provided a good diet and running plan?

    Reply
  89. Chris

    Does this workout get you ripped in 30 days

    Reply
  90. pat

    Hi todd

    Just wondering what the difference is between bench dips and when ita simply written as dips?

    Reply
  91. Austin

    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.

    Reply
    • Tom

      Bodybuilding.com has great alternatives to exercises. Check there!

      Reply
      • Todd Kuslikis

        Yep, its a great site!

        Reply
      • Batman

        Yeah I like to go to bodybuilding. com take one of their programs and switch the exercises with bodyweight ones.

        Reply
  92. gabriel

    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 🙂

    Reply
  93. Jon 4:24

    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!

    Reply
    • Todd Kuslikis

      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.

      Reply
  94. Jon 4:24

    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!

    Reply
    • Todd Kuslikis

      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!

      Reply
  95. Jon 4:24

    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?

    Reply
    • Todd Kuslikis

      Hi Jon,

      Here’s 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.

      Reply
  96. Jon 4:24

    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.

    Reply
    • Todd Kuslikis

      Hey Jon. I have descriptions right inside the workout plan. Do these not make sense?

      Reply
  97. pheonix1756

    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

    Reply
  98. Jon 4:24

    Can’t wait to get started!

    Reply
    • Todd Kuslikis

      Yay!!!

      Reply
  99. Jon 4:24

    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?

    Reply
    • Todd Kuslikis

      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.

      Reply
  100. phil

    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?

    Reply
    • Todd Kuslikis

      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.

      Reply
  101. Jon 4:24

    Can I add in your 7min ab workout from hell to this beastmode workout, or just keep abs as a stabalizer? Your suggestion?

    Reply
    • Todd Kuslikis

      Of course. Definitely add it in.

      Reply
  102. ric

    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

    Reply
    • Todd Kuslikis

      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.

      Reply
  103. Steve

    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?

    Reply
    • Todd Kuslikis

      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

      Reply
  104. Quonn

    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?

    Reply
    • Todd Kuslikis

      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. 🙂

      Reply
  105. Jon 4:24

    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.

    Reply
    • Todd Kuslikis

      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.

      Reply
  106. Jon 4:24

    …also, where do you fit abs in? And is a cycle the same as a set?

    Reply
    • Todd Kuslikis

      Yep, cycle is the same as a set. Abs are worked as a stabilizer.

      Reply
  107. Jon 4:24

    *have , not jabe lol

    Reply
  108. Jon 4:24

    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?

    Reply
  109. Thomas

    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!

    Reply
    • Todd Kuslikis

      Awesome Thomas! Keep us posted!!

      Reply
  110. Tysen

    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….

    Reply
    • Jawwad

      I think that handstands are great for traps

      Reply
      • Todd Kuslikis

        Yes, definitely!

        Reply
    • Todd Kuslikis

      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.

      Reply
      • Tharun

        Upside down pull ups will work the traps

        Reply
    • Sohaib Khan

      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.

      Reply
      • Todd Kuslikis

        Great suggestion Sohalb! Keep me posted on your progress! 🙂

        Reply
        • Noah

          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.

          Reply
  111. Tysen

    Hey where do you put abs in this routine? and is a cycle the same thing as a set?

    Reply
    • Thomas

      Do the seven minute workout?

      Reply
      • Todd Kuslikis

        Yep, great tip!

        Reply
    • Todd Kuslikis

      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.

      Reply
      • Damian

        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

        Reply
  112. Nicolas

    I dont understand, where’s week 2 ??

    Reply
    • Todd Kuslikis

      Same as week 1. Just try to decrease the amount of rest time you need between exercises and sets.

      Reply
  113. Menno

    Wow, amazing program Todd! Can’t wait to get started on Monday. Perhaps I can’t even wait that long. 🙂

    Reply
    • Todd Kuslikis

      Start now! Change Monday to Friday and begin at once. Carpe diem my friend!

      Reply
  114. sanam

    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?

    Reply
    • Todd Kuslikis

      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.

      Reply
      • sanam

        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?

        Reply
        • Todd Kuslikis

          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.

          Reply
        • richie

          you can find every single one of these exercises on youtube

          Reply
  115. Fabrice

    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.

    Reply
    • Todd Kuslikis

      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. 🙂

      Reply
      • Aleksandar

        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. 🙂

        Reply
    • Nathan Govus

      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 😀

      Reply
  116. John King

    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

    Reply
    • Todd Kuslikis

      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.

      Reply
      • Gaston

        Do we do the back brutality and the pushup workout both on Monday or just 1 of them

        Reply
      • Vaibhav

        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..

        Reply
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