Workout Guide

LEVEL 1
PRE-PROGRAM
PULL UP
OR SHUT UP.
CONTENTS
PRODUCT DISCLAIMER

WHAT IS BARSTARZZ BTX?

INSTRUCTIONS

BTX COMMUNITY

WARM-UPS & STRETCHES

WORKOUTS WEEK 1 - 4
PRODUCT
DISCLAIMER
The BarStarzz BTX program and this PDF were created by
BarStarzz and Passion.io. The information inside is designed to
help individuals improve their personal health and fitness. It is
not specifically tailored to people who suffer from injuries,
health problems or other problems that could be aggravated
from practicing calisthenics. If you are a person with such
problems, please consult a physician or similar health
professional before proceeding with the exercises included in
the BarStarzz BTX program.

This program and any contents regarding general health

improvement are not intended to be a substitute for professional
medical advice, diagnosis or treatment. Readers should not
exclusively rely on information provided for their own health, as
they serve only as guidelines, which are aimed at a broad-
spectrum audience. Neither BarStarzz or Passion.io nor their
affiliates, licensors, suppliers or distributors will be held reliable
for indirect, incidental, special, consequential, or exemplary
damages, resulting from the use of the information or services
provided.

The information and materials provided in this PDF and on the

BarStarzz BTX platform come from a variety of sources,
including the professional experiences of BarStarzz, the
Passion.io team as well as other fitness trainers who have given
permission for use of their material. Accordingly the information
in this program is copyright, 2016 © Passion.io and no part of it
may in any form by electronic, mechanical, photocopying,
recording, or any other means be reproduced, stored in a
retrieval system or be broadcast, sold or transmitted without the
prior permission of the publisher, Passion.io.
WHAT IS
BARSTARZZ BTX?
Barstarzz BTX is a full body transformation program created by
BarStarzz, one of the largest calisthenics movements on the
planet.

The core of this program is a set of predefined high-intensity

workouts combined with dedicated skill training sessions. With
this you will build strength and learn the techniques for the most
advanced calisthenics moves. Also your body will become
shaped and well defined, while fat is being reduced.
INSTRUCTIONS
For the next 4 weeks of this program you will have 4 workouts
per week (each approx. 25 - 45 mins). You can do them
whenever they fit into your schedule, just make sure to
complete them all in the week you are supposed to. It's
important that you keep up the pace. Don't skip workouts or
move them to the next week!

You don't have any excuses not to train! You can do it anywhere
as long as you have a steady pull-up bar around you. No matter
if it is the gym, your home or the park. Put on your favorite music
every time you train, as this will keep you motivated!

If you ever feel pain after the workout, don’t just ignore it!
In general there are 2 different types of pain:
1. If you feel pain due to post-workout muscle soreness you
should rest for one or two days and let the soreness pass.
Don’t just keep training through the pain! It is caused by
micro tears in your muscles and they need time to heal.
However, this does not mean that you cannot do anything. A
well-balanced training program should also include cardio
training. So whenever you need rest from muscle soreness,
just make sure to train different muscle areas or do a rest or
cardio day (e.g. low intensity run or cycling) instead of the
high intensity workout routine.
2. If you feel sharp pain in your joints or bones you should
definitely consider this pain a warning from your body. It
could either mean that you are not performing the exercise
correctly (e.g. knees often hurt for people who do squats the
wrong way), or it could mean that you have certain body
parts that need more attention than others. If you are
insecure how to get going, rather skip an exercise and
consult a physician when you feel this type of pain.
BTX
COMMUNITY
BarStarzz BTX is a community of likeminded people who
support and motivate each other. We will push you harder than
you have ever been pushed before!

Make use of that! Engage in the BTX community as much as you

can - on Instagram, Facebook and in the offline world.

Also, there are challenges as milestones within the program.

Make sure to complete them and upload them with the proper
hashtag in order to level up.

We've created a closed Facebook group where only BTX

members have access to:
https://www.facebook.com/groups/barstarzzbtx

Join this group, get motivated by the community and find

people in your city to train with. You can always ask questions
and post your progress in the group.

Finally, it’s important to keep track of your progress, so take

photos and videos when working out. Post them with
#barstarzzbtx on social media and we will share the most
inspiring ones on the BarStarzz channels.

So let's get started with the first workout!

WARM-UPS
& STRETCHES
Before every workout you should spend 5-10 minutes warming
up. This will increase your body temperature and the blood flow
to the muscles you will be exercising and reduce the potential
for muscle and connective injuries.

After finishing your workout routine it’s very important to spend

an additional 5-10 minutes stretching. This helps to reduce
muscle soreness and fatigue. Your muscles will recover faster
and are primed and pumped up for the next workout.
1. WARM-UP ROUTINE
1.  Neck  Turns
(90  secs)

2.  Chest  Flys
(45  secs)

3.  Reach  Back
(45  secs)
1. WARM-UP ROUTINE
4.  Arm  Circles
(60  secs)

5.  Cherry   Pick-­‐ups
(45  secs)

6.  Jumping  Jacks
(45  secs)
1. WARM-UP ROUTINE
6.  Jumping Jacks  could  also  be  substituted  by:

Burpees
(60  secs)

OR

Mountain  Climber  Push-­‐ups

(1  Push-­‐up  &  10  Mountain  Climbers  – 3  sets)
2. STRETCHING EXERCISES
1.  Biceps  &  Triceps  Stretches
(80  secs)

2.  Wrist  Stretches
(40  secs)

3.  Shoulder  Stretches
(40  secs)
2. STRETCHING EXERCISES
4.  Feet  &  Floor  Touches
(60  secs)

5.  Trunk  Stretches
(40  secs)

6.  Quad  Stretches
(40  secs)
2. STRETCHING EXERCISES
7.  Lat Stretches
(20  secs)

8.  Lean  Back
(20  secs)

9.  Forward  Reach
(60  secs)
2. STRETCHING EXERCISES
10.  Neck  Stretches
(40  secs)

11.  Lunge  Stretches

(40  secs)

12.  Glute   &  Hamstring  Stretches

(60  secs)
WORKOUTS
PRE-PROGRAM WEEK 1 - 4
This will be the guide for your next month with 4 workouts per
week. A workout always consists of a warm-up, a skill training
session, at least one workout routine and some stretching to
cool down.

Make sure to complete all training sessions in a workout right

after each other. You can take short breaks of 2-3 minutes in
between if needed (e.g. after a skill training and before moving
on with the workout routine.)

Skill Training Rules:

All skill training sessions include a detailed explanation of the
technique and are then directly followed by a "100 seconds"
routine.

This means:
• For repetitive skills (e.g. push-ups) do as many reps of the
exercise as possible in the 100 seconds time limit. Record
your results and improve next time.
• For holding exercises (e.g. plank, squat sit, planche
progressions etc.) hold the exercise for a minimum of 100
seconds and then keep holding as long as you can. Record
your time - goal is to achieve a higher number every time
you train the skill.

You can allocate your workouts and rest days how you see
them fit. For a well-balanced training routine we also suggest to
add 2-3 low intensity cardio sessions per week in addition to
the BTX program. This could be jogging, cycling, swimming or
any other sport that does not go too heavy on your muscles. It is
recommended to spend 30-45 minutes for each of the cardio
sessions without breaks.
WEEK 1
SWEAT IS FAT CRYING
 WORKOUT
1
SKILL TRAINING:
NEGATIVE CHIN-UPS
Check out what a negative chin-up should look like.
This exercise will help you build the strength for clean
pull-ups.

Do as many CLEAN & SLOW negative chin-ups as you

can for 100 seconds and write down how many reps
you could do.

WEEK 1
 WORKOUT
1
WORKOUT ROUTINE:
AROUND THE BLOCK
5 Sets  with  1  min  break  in  between
1.  Pull-­‐ups
(5  reps)

2.  Tricep Dips
(10  reps)

2.  Push-­‐ups
(10  reps)

WEEK 1
 WORKOUT
2
SKILL TRAINING:
PUSH-UPS
This is what your push-up should look like:

Do as many as you can for 100 seconds and write

down how many reps you could do.

WEEK 1
 WORKOUT
2
WORKOUT ROUTINE:
AMSTERDAM
4  Sets  with  1  min  break  in  between

1.  Burpees
(30  secs)

2.  Plank  
(30  secs)

WEEK 1
 WORKOUT
3.  Squat  Calf  Raises  
(30  secs)
2

4.  Push-­‐ups  
(30  secs)

5.  Jumping  Lunges  /  Forward  Lunges  

(30  secs)

6.  Side  Plank  -­‐ Both  Sides

(30  secs each  side)

WEEK 1
 WORKOUT
3
SKILL TRAINING:
BODYWEIGHT ROWS
Today we will teach you how to do bodyweight rows
properly:

Do as many as you can for 100 seconds and write down

how many reps you could do.

WEEK 1
 WORKOUT
3
WORKOUT ROUTINE:
VERMILYA
4  Sets  with  1  min  break  in  between

1.  Push-­‐ups
(20  reps)

2.  Plank
(60  secs)

3.  Side  Plank  -­‐ Both  Sides

(30  secs each  side)

WEEK 1
 WORKOUT
3
4.  Squat  Calf  Raises
(30  reps)

5.  Squat  Sit
(30  secs)

6.  Leg  Flutters
(60  secs)

WEEK 1
 WORKOUT
4
SKILL TRAINING:
BURPEES
Don't do a sloppy burpee! Learn the real technique:

Do as many as you can for 100 seconds and write

down how many reps you could do.

WEEK 1
 WORKOUT
4
WORKOUT ROUTINE:
AUDUBON
3 Sets  with  1  min  break  in  between

1.  Burpees
(60  secs)

2.  Leg  Flutters  
(60  secs)

WEEK 1
 WORKOUT
3.  Jumping  Lunges  /  Forward  Lunges
4
(60  secs)

4.  Glute Bridge  
(60  secs)

5.  Squat  Jumps
(60  secs)

6.  Plank
(60secs)

WEEK 1
WEEK 2
BE YOUR OWN HERO
 WORKOUT
1
SKILL TRAINING:
NEGATIVE CHIN-UPS
Let’s practice negative chin-ups again in order to
improve pull-up performance.

Do as many CLEAN & SLOW negative chin-ups as you

can for 100 seconds and write down how many reps
you could do.

WEEK 2
 WORKOUT
1
WORKOUT ROUTINE:
AROUND THE BLOCK
5 Sets  with  1  min  break  in  between
1.  Pull-­‐ups
(5  reps)

2.  Tricep Dips
(10  reps)

2.  Push-­‐ups
(10  reps)

WEEK 2
 WORKOUT
2
SKILL TRAINING:
SQUAT CALF RAISES
Today we will teach you squat calf raises.
NOTE: your knees should never go past your toes!

Do as many as you can for 100 seconds and write

down how many reps you could do.

WEEK 2
 WORKOUT
2
WORKOUT ROUTINE:
BROADWAY
3 Sets  with  1  min  break  in  between

1.  Shoulder  Diamonds  
(100  reps)

2.  Pull-­‐ups
(10  reps)

WEEK 2
 WORKOUT
3.Tricep  Dips
2
(20 reps)

4.  Bodyweight   Rows
(20 reps)

5.  Pike  Push-­‐ups
(20  reps)

WEEK 2
 WORKOUT
3
SKILL TRAINING:
BODYWEIGHT ROWS
Today we will teach you how to do bodyweight rows
properly:

Do as many as you can for 100 seconds and write down

how many reps you could do.

WEEK 2
 WORKOUT
3
WORKOUT ROUTINE 1:
WASH HEIGHTS WARRIOR
3 Sets  with  1  min  break  in  between

1.  Squat  Jumps  
(60  secs)

2.  Bodyweight   Rows
(60  secs)

WEEK 2
WORKOUT
3
3.  Jumping  Lunges  /  Forward  Lunges
(60  secs)

4.  Push-­‐ups
(60  secs)

5.  Burpees
(60  secs)

WEEK 2
 WORKOUT
3
WORKOUT ROUTINE 2:
NEG. CHIN-UP PYRAMID
1.  Negative   Chin-­‐ups
(1  rep)

10  SECS  BREAK

2.  Negative   Chin-­‐ups
(2 reps)

Keep going up and add 1 extra negative chin-up to every set

until you reach 5. Then go backwards until you do 1 negative
chin-up. Take a 10-second break after every set.

For example:
Set 4: 4 pull-ups, 10 secs break
Set 5: 5 pull-ups, 10 secs break
Set 6: 4 pull-ups, 10 secs break
Set 7: 3 pull-ups, 10 secs break
... and so on.
WEEK 2
 WORKOUT
4
SKILL TRAINING:
TRICEP DIPS
Practice your tricep dips technique today:

Do as many as you can for 100 seconds and write down

how many reps you could do.

Extra tip: if you are working out in a calisthenics park, you

can practice the dips on parallel bars as well.

WEEK 2
 WORKOUT
WORKOUT ROUTINE:
GIZA
4
3 Sets  with  1  min  break  in  between

1.  Push-­‐ups
(60  secs)

2.  Plank
(60  secs)

3.  Tricep Dips
(60  secs)

4.  Glute Bridge
(60  secs)

WEEK 2
WEEK 3
AIM HIGH & CONQUER
 WORKOUT
1
SKILL TRAINING:
PULL-UPS /
NEGATIVE CHIN-UPS
Check out how your perfect pull-up technique should
look and try to maximize your performance. You can also
keep practicing the negative chin-up as an easier version:

Do as many as you can for 100 seconds and write

down how many reps you could do.

WEEK 3
 WORKOUT
1
WORKOUT ROUTINE:
PULL-UP & PUSH-UP MIXER
Maximium no.  of  Sets  with  1min  break  in  between,  
add  1  pull-­‐up  rep  each  set

1.  Pull-­‐ups  or Negative  Chin-­‐ups

(1  rep)

2.  Pull-­‐up  hold
(1  rep)

5  SECS   5  SECS   5  SECS  

HOLD HOLD HOLD
3.  Push-­‐ups
(10  reps)

1  MIN  BREAK

WEEK 3
 WORKOUT
1
1.  Pull-­‐ups  or Negative  Chin-­‐ups
(2  reps)

2.  Pull-­‐up  hold
(1  rep)

5  SECS   5  SECS   5  SECS  

HOLD HOLD HOLD

3.  Push-­‐ups
(10  reps)

Keep going up like this (adding one pull-up rep each

time) until you can't do any more sets. For example:
Set 3: 3 pull-ups, 10 push-ups
Set 4: 4 pull-ups, 10 push-ups
... and so on.
Write down how many sets you could do.
WEEK 3
 WORKOUT
2
SKILL TRAINING:
LEG FLUTTERS
Today we will teach you how to do leg flutters:

Repeat the exercise for min. 100 seconds and keep

going for as long as you can. Write down how long you
could execute the exercise with good form.

WEEK 3
 WORKOUT
2
WORKOUT ROUTINE 1:
PINEHURST
10  Sets  without  breaks,  add  1  rep/sec  each  time
1.  Push-­‐ups
(1  rep)

2.  Plank
(1  sec)

Continue with 1 extra push-up and 1 extra second in

plank position all the way up to 10.

For example:
Set 2: 2 push-ups, plank for 2 secs
Set 3: 3 push-ups, plank for 3 secs
Set 4: 4 push-ups, plank for 4 secs
…
Set 10: 10 push-ups, plank for 10 secs

WEEK 3
 WORKOUT
WORKOUT ROUTINE 2:
GIZA
2
3 Sets  with  1  min  break  in  between

1.  Push-­‐ups
(60  secs)

2.  Plank
(60  secs)

3.  Tricep Dips
(60  secs)

4.  Glute Bridge
(60  secs)

WEEK 3
 WORKOUT
3
SKILL TRAINING:
PULL-UPS /
NEGATIVE CHIN-UPS
Practice your pull-up technique and maximize your
performance. You can also keep practicing the negative
chin-up as an easier version:

Do as many as you can for 100 seconds and write

down how many reps you could do.

WEEK 3
 WORKOUT
3
WORKOUT ROUTINE 1:
STUMBLING
3  sets  with  1  min  break  in  between

1.  Jumping  Lunges  /  Forward Lunges  

(20 reps)

2.  Squat  Calf  Raises  

(15 reps)

WEEK 3
 WORKOUT
3
3.  Squat  Jumps
(10  reps)

4.  Forward  Jumps
(5  reps)

5.  Squat  Sit
(30  secs)

WEEK 3
 WORKOUT
3
WORKOUT ROUTINE 2:
LONDON
3 Sets  with  1  min  break  in  between

1.  L-­‐Sit Kick-­‐Outs
(60  secs)

2.  Knee  Raises
(60  secs)

3.  Side  Plank  -­‐ Both  Sides

(30  secs each  side)

WEEK 3
 WORKOUT
4
SKILL TRAINING:
JUMPING LUNGES
Let’s practice jumping lunges today! Make sure your knees
don’t go past your toes during the exercise. If jumping
lunges are too challenging, you can start with the simplified
forward lunges as a modified version:

Do as many as you can for 100 seconds and write down

how many reps you could do.

WEEK 3
 WORKOUT
4
WORKOUT ROUTINE:
AMSTERDAM
4  Sets  with  1  min  break  in  between

1.  Burpees
(30  secs)

2.  Plank  
(30  secs)

WEEK 3
 WORKOUT
3.  Squat  Calf  Raises  
(30  secs)
4

4.  Push-­‐ups  
(30  secs)

5.  Jumping  Lunges  /  Forward  Lunges  

(30  secs)

6.  Side  Plank  -­‐ Both  Sides

(30  secs each  side)

WEEK 3
WEEK 4
KICK ASS BUT BE KIND
 WORKOUT
1
SKILL TRAINING:
PULL-UPS /
NEGATIVE CHIN-UPS
Again, it’s time to maximize your pull-up reps. You can
also keep practicing the negative chin-up as an easier
version:

Do as many as you can for 100 seconds and write

down how many reps you could do.

WEEK 4
 WORKOUT
1
WORKOUT ROUTINE:
AROUND THE BLOCK
5 Sets  with  1  min  break  in  between
1.  Pull-­‐ups
(5  reps)

2.  Tricep Dips
(10  reps)

2.  Push-­‐ups
(10  reps)

WEEK 4
 WORKOUT
2
SKILL TRAINING:
L-SIT KICK-OUT
Learn the perfect technique for the L-sit kick-out. Most
importantly: try NOT to swing too much on the bar!

Do as many as you can for 100 seconds and write down

how many reps you could do.

WEEK 4
 WORKOUT
2
WORKOUT ROUTINE:
WASH HEIGHTS WARRIOR
3 Sets  with  1  min  break  in  between

1.  Squat  Jumps  
(60  secs)

2.  Bodyweight   Rows
(60  secs)

WEEK 4
 WORKOUT
2
3.  Jumping  Lunges  /  Forward  Lunges
(60  secs)

4.  Push-­‐ups
(60  secs)

5.  Burpees
(60  secs)

WEEK 4
 WORKOUT
3
SKILL TRAINING:
SIDE PLANK
Learn how to do a proper side plank today. This is
how it should look:

Hold for min. 100 seconds and keep holding for as long
as you can. Write down how long you could stay in the
position with good form.

WEEK 4
 WORKOUT
3
SKILL TRAINING:
PUSH-UPS
Let’s practice your push-up technique again and
maximize your reps:

Do as many as you can for 100 seconds and write

down how many reps you could do.

WEEK 4
 WORKOUT
3
WORKOUT ROUTINE 1:
PULL-UP PYRAMID
1.  Pull-­‐ups
(1  rep)

10  SECS  BREAK

2.  Pull-­‐ups
(2 reps)

Keep going up and add 1 extra pull-up to every set until

you reach 5. Then go backwards until you do 1 pull-up.
Take a 10-second break after every pull-up set.

For example:
Set 4: 4 pull-ups, 10 secs break
Set 5: 5 pull-ups, 10 secs break
Set 6: 4 pull-ups, 10 secs break
Set 7: 3 pull-ups, 10 secs break
... and so on.
WEEK 4
 WORKOUT
3
WORKOUT ROUTINE 2:
LONDON
3 Sets  with  1  min  break  in  between

1.  L-­‐Sit Kick-­‐Outs
(60  secs)

2.  Knee  Raises
(60  secs)

3.  Side  Plank  -­‐ Both  Sides

(30  secs each  side)

WEEK 4
 WORKOUT
4
SKILL TRAINING & CHALLENGE:
PULL-UPS MAX
It's time for your BTX Pre-Program challenge! Now you can
finally show off how you’ve improved your pull-up reps
over the last 4 weeks.

As a reminder, this is what your pull-up should look like:

Do as many as you can for 100 seconds and write down how
many reps you could do.

Take a video of yourself doing the pull-up challenge and post it

on Instagram or Facebook with the hashtag #btxpullups and
tag @barstarzz.

NOTE: If you are still struggling to do pull-ups, maybe try using

resistance bands for your workouts.

WEEK 4
 WORKOUT
WORKOUT ROUTINE:
GIZA
4
3 Sets  with  1  min  break  in  between

1.  Push-­‐ups
(60  secs)

2.  Plank
(60  secs)

3.  Tricep Dips
(60  secs)

4.  Glute Bridge
(60  secs)

WEEK 4