CALISTHENICS

GAMEPLAN
5 BEGINNER WORKOUT
plans

to progress

2X FASTER
IN CALISTHENICS
BY IDANISS
INTRODUCTION
read here first bro

Hey bro its Idan,

I'm glad you picked up this workout bundle because

it shows me that you have the right mindset when it
comes to learning things and you truly want to
make progress.

I'm also glad because this workout bundle is more

than just a pdf with numbers you can follow (but it's
also that).

Because, in this simple document you are going to

learn how to progress 2X FASTER than most
beginners, and set yourself up to learn skills like the
muscle up early on.

The reason I'm so confident that this document will

do that for you is because I understand how things
work, and soon you will too.

You see, the truth is that beginners always make

relatively fast progress (if they follow the basic
things like sleep, diet, consistency) but the problem
is that this puts them in a mindset that more =
better.

-1-
But more is not better, and with that kind of thinking
you will eventually hit a plateau in your progress (if
not an injury - speaking from experience)

Because you can always do random exercises and

it will be better than doing nothing - so you will have
progress.
But its not even close to the kind of progress you
could have if you train with the right plan.

Fast progress is not about how many exercises or

different variations of a pushup you can do with
half-reps.

Real progress is about using SMART progressive

overload planning to get incredibly strong with the
right exercises as efficiently as possible.

The goal is to create the maximal strength

adaptation and you can do that if you use the right
methods and focus on the right things.

Because there is a rule of life called the 80/20 Rule.

If you’re not aware, nothing in life is balanced.

80% of the money in the world is owned by 20% of

people, 20% of actors get 80% of screentime… 80% of
the girls want 20% of the guys (especially the ones
who train calisthenics ;)

You get the idea.

-2-
When you apply this to your training - you find out
that 20% of the exercises produce 80% of the
results… so if you learn how to get insanely strong in
those movements you leave everyone behind…

Remember: doing random things = getting random

results.

Results are not a coincidence - especially FAST

results. I’m sure you know someone who has good
results in strength, skills and aesthetics - but more
likely than not it took them many years to achieve.
You can get good enough results with just
consistency - that’s always true.

But if you want FAST results… If you want to become

unrecognizable in the next 6 months - then you
need to know exactly what you are doing and why.

If you want to kill the ambiguity and to have this

clear sense of direction and progress…

If you want to feel and know that everything is

going according to plan - then you will find this
simple guide extremely valuable.

So I want you to really understand what you’re

getting here bro…

Because this guide is not your random pdf workouts

that influencers sell…

-3-
What I'm giving you here are the METHODS to
progress with the right exercises, which is the most
important thing.

Each one is a plan of its own - not an individual

workout.
It would be easier for me to throw some workouts at
you with random exercises.

Heck… I could make up 50 of them on the spot

I know that would make most people satisfied with

what they got, and I would probably benefit more
from it…

But that's not gonna give you real progress.

And if your brain is telling you now that 50 random
workouts would be more valuable - then you have a
false perception of things.

You don’t need random workouts… What you need is

smart predictable progress.

And that’s what you’re getting here. Not only 1 - but

5 super effective training plans.

Because what you want is to get strong, muscular

and get awesome calisthenics skills under your belt
as fast (and safely) as possible, right?

Well - in this small guide you will learn exactly how.

-4-
dictionary
basic calisthenics terms

Everything in this guide is gonna be explained in

pretty simple terms - I promise its not complicated,
so you can start reading the next part.

But I wrote this quick dictionary here so you can

familiarize yourself with some basic terms - if you
come across something you don’t understand.

And also, I think it's a pretty good vocabulary to

learn, if any

Volume - Sets x Reps

Intensity - The % of your maximum effort. High

intensity training is usually low reps and high effort.
Training to failure is also higher intensity.

Progressive Overload - The incremental adaptation

that is the most basic and important thing for
getting stronger and more muscular (like adding a
rep or more weight overtime)

Hypertrophy - Optimizing for muscle growth.

-5-
Compounds Movements - Movements that use
several muscle groups to perform. Calisthenics is
mostly made of compound movements which
makes it distinct from bodybuilding.

Isolation Movements - A movement that Isolates a

specific muscle or muscle group.

CNS - Central Nervous System.

Concentric - The contraction phase of the

movement (like going up in a pushup).

Eccentric - The negative or stretch phase of the

movement (like going down in a pushup / pullup).
We are always stronger in the eccentric.

Isometric - A static contraction of a movement (like

the L-sit or dragon flag).

Dynamic - In movement - where you move up and

down for example in dragon flag or leg raises in L-
sit.

Mobility - Strength in flexibility, being strong in a

stretched / flexible position.

ROM - Range of Motion.

Rotator Cuff - The small stabilizing muscles inside

the shoulder.

-6-
 exercises
form, technique, mistakes

Here’s what you're not gonna learn here - a bunch

of random exercises.

Instead i’ll make a quick overview of the main

exercises and how to perform them correctly in this
program (as much as possible in pdf format).

I’m also going to address common weak links that

people face in every exercise and how to fix them.

General guidelines -
Full ROM
Correct scapula engagement
No momentum
Avoid compensations (like arching back in
pushups)
Controlled eccentric - doesn’t have to be slow
but always controlled.

SCAPULA MECHANICS

This is important information to understand

because calisthenics depends a lot on proper
scapular mechanics.

-7-
Using your scapula in different ways engages
different muscles and this will be important for
correct technique.

Most of the time, you will naturally use the right

mechanics so don't stress over it, but it's good to be
aware.

Retraction; Protraction;

Depression; Elevation;

If you have bad posture then you will likely have

restricted scapula mechanics, and that could cause
some problems.

-8-
 PULL UPS

Pullups are fucking hard… That’s why most people

cannot do them (or at least not properly).

Learning proper pull ups was probably the hardest

thing for me as a beginner. For some people they
come naturally - not for me bro …

I have long arms which makes me clumsy with bent

arm movements, and I had a lot of postural
problems that made it really hard to get strong with
this exercise…

But anyways - you wont have to deal with any of

that because ill just give you the shortcut and tell
you exactly what you need to do.

For pullups the full ROM is from a complete dead

hang to chin over bar.
-9-
 I’m not expecting perfect form. Especially when you
push your limits its normal to have a couple
struggles in your last reps - but always aim for good
form.

Before you start pulling yourself up, you need to

engage your back by going from dead to active
hang and then focusing on pulling elbows back.
Here's the difference;

DEAD ACTIVE

Normally - most people struggle with either the top

or bottom portion.

If you struggle with the top; Introducing paused reps

can really help you and if that's too hard you can do
that with chin ups first which is easier.

If you struggle at the bottom; Get a lot stronger in

active hangs and scapula pullups (going from dead
to active hang).
-10-
In calisthenics you will not only learn the pullup -
you will dominate it.

This is probably the single hardest and most

rewarding exercise you can do for your back.

If you get really good at pullups/chinups you set

yourself up for a really easy time when learning skills
later on - so take it seriously.

P.S - It’s a normal thing when you get good at

pullups, your back becomes like a dorito.

DIPS

Dips are an amazing exercise, but they also require

a decent amount of mobility in your shoulder and so
people sometimes struggle with them a bit.
(it's usually the same people who have an easy time
doing pull ups ).

-11-
And also if you have bad form you might hurt
yourself. So it's important to do things properly.

The full ROM in dips is from the support hold

(straight arms pushing shoulders down) to 90 in the
elbow where the back of your shoulder is inline with
your upper elbow.

In the workout plans you will not need to go deeper

than 90 deg but its important to also have that
mobility because sometimes you will fail your reps
or you will go lower by accident and we don't want
you to hurt yourself unnecessarily.

So it's much safer to teach your shoulders to also

improve that part of the movement.

The most important thing in the Dips form is to have

good scapula depression.

That means your intention should be to always push

your shoulders away from your ears.

If your shoulders shrug upwards then you will be

pushing from a vulnerable position and you risk
injury.

Your legs should be straight (if you dip station

height allows) and moving up and down with your
hips - not backwards.

-12-
 LEGS

Bodyweight Squats - make sure to go ‘Ass to Grass’

and control the entirety of the movement.

If you don't do this properly you will have problems

later with learning pistol squats or weighted squats
(by problems I mean poor form and potential
injuries).

Hamstring Bridge - find a bench / chair around

knee-hip height, lay your back on the ground and
put your heels on the surface in front of you.

Many people have trouble ‘feeling’ their hamstring -

in order to do that focus on driving force through
your heels in order to lift your hips

Calve Raises - It depends mostly on your genetics if

you want to do it or not.

Calves are stubborn and respond best to high rep

ranges and very controlled reps. Make sure to do a
controlled eccentric with a good stretch.

-13-
training splits
recovery, lifestyle

The workout plans in this guide require you being

able to train 3-5 times a week.

The truth is that there are only 3 important things

you need to consider when you choose how to split
your training;

1. Recovery - The real magic happens between

sessions, all in order effectively break down your
muscles again and again (that’s all we actually
do when we train).
2. CNS - Resting your Central Nervous System
(especially in higher intensities, but also in
general calisthenics is pretty taxing on the CNS).
3. Your lifestyle / routine - There’s no way around
it, if your training conflicts with your life
obligations then you wont train. You cannot
separate the two.

Ideally we want to separate your workouts to

push/pull/legs to make the most out of each (5
times a week).

But as a compromise you can do Upper/Lower body

split if you are very busy and that’s all your schedule
realistically allows you (3-4 times a week).

-14-
The reason we don't use the Fullbody split is
because it would have to include too many sets.

This is both extremely taxing on the CNS and also

will make you dread training because the workouts
will be so long (and ineffective…)

Fullbody training is generally for people who want to

‘get in and get out’ and is not ideal at all for proper
progressive overloading.

And I know you are not reading this because you

want to just ‘stay fit or active’ like most people - you
want to be a fucking monster.

So this kind of full body training is not for you.

The workout plans I give you in this guide require

you to be able to train 3-5 times per week.

Any less than that and it's hard to progressively

overload, any more than that and you won't recover
properly in terms of ideal muscular and strength
adaptations.

Note; the full explanation about how to combine

your push/pull into upperbody split will be later in
the guide.

-15-
 important!

warmups
upperbody, legs, wrists

The warmups consist of a quick cardio, dynamic

stretches (not static) and specific joint
preparation depending on the exercises you’re
about to perform on that day.

Also do 1-2 low-intensity sets for a similar

movement to what you're about to do.

For example - bench dips as a warmup for actual

dips to get your shoulder ready for the range of
motion.

Here's the specific joint preparation for each, after

your quick cardio and dynamic stretching;

LEGS
Most knee problems actually come from trying to
compensate for immobile ankles/hips.

-Squat mobility routine

-ankle leans(dorsiflexion)
-hip stretch in all angles.
-cossack squats

Also a few bodyweight squats to get warmed up.

-16-
 UPPERBODY
With upper-body warmups we get the shoulders,
elbows and scapula to hand the intensity we’re
about to take on.

-Shoulder dislocates
-hanging.
-Elbow circles
-Scapula pull ups before pull days. Scapula push
ups before push days.

WRISTS
Wrists are so so important.
Roughly 70% of people training calisthenics
experience wrist pain at some point.

Your wrists are not made to handle your body

weight, but you can condition them to be stronger -
or you will constantly have problems.

This is important especially when you start working

overhead, but applies in every exercise.

Make sure to only warmup your wirsts dynamically.

It shouldn’t take you an excessive amount of time

but definitely no less than 10 minutes to warm up
properly.

Considering you now know how to warm up - let's

get into the actual plans.

-17-
workout #1
complete beginner

When you are a complete beginner, the most

important thing is to get you to do proper pull ups
and dips.

This is also the reason why many people give up

calisthenics early on. Pull ups and dips are hard.
Even many bodybuilders struggle with them, doing
half reps and such.

But investing in those two exercises will have the

most significant impact on your strength, skills and
physique.

So I hope you’re coming into this with excitement

bro. It’s gonna be very worth it.

PART 1

If you cannot do even one pull up (in good form)

this stage is for you.

Our main sets will revolve around doing singles for

negative pull ups (eccentric portion) for many sets
with a good rest in between.

-18-
These will be maximum effort and you should aim
for 5-8 sec total time per rep.

# EXERCISE SETSXREPS REST NOTES

LIGHT CARDIO + SEE

0 WARMUP DYNAMIC STRETCHING + ‘WARMUPS‘
JOINTS SECTION

P
U
EACH REP 5-8
L 1 NEGATIVE PULLUPS 3-8 SETS X 1 (SINGLES) 3-4 MIN
SEC
L

BAND-ASSISTED LIGHT-MED
2 3 SETS X 3-8 REPS 2-3 MIN
CHINUPS BAND

3 ROWS 2X MAX 3 MIN

# EXERCISE SETSXREPS REST NOTES

LIGHT CARDIO + SEE

0 WARMUP DYNAMIC STRETCHING + ‘WARMUPS‘
JOINTS SECTION

p
U
EACH REP 5-8
S 1 NEGATIVE DIPS 3-8 SETS X 1 (SINGLES) 3-4 MIN
SEC
H

BAND-ASSISTED LIGHT-MED
2 3 SETS X 3-8 REPS 2-3 MIN
DIPS BAND

3 PUSHUPS 2X MAX 3 MIN

Negatives start with 3 sets and focus on increasing

the amount of sets over time.
If you cannot do a set with control then its probably
not effective anymore and you’re doing too many,
or you’re not resting enough

-19-
If the last sets it gets too hard to control you can do
negative chin ups instead (pronated), it gonna help
you a bit more with the top portion especially.

With band assisted reps were really aiming for

quality reps with lower intensity.

PART 2

Once you get to 5+ sets of solid negatives (5-8

seconds each) you can probably do your first
pullups or dip.

So now your sets your sets stay high (6-8) and you
try to do a full pullup/dip instead. If you failed your
set then do a negative instead.

Do this until you’re able to do 3 pullups/dips in a row.

EXERCISE CHANGES FROM PART 1 REST NOTES

MOVE TO
PULLUPS 6-8 SETS X (1-2) REPS 3-4 MIN NEGATIVES IF
P
FAILED REP
U
L
L
BAND ASSISTED
1-2 SETS X 5-10 REPS 3 MIN PAUSED REPS.
CHINUPS

MOVE TO
P DIPS 6-8 SETS X (1-2) REPS 3-4 MIN NEGATIVE IF
U FAILED REP
S
H
BAND ASSISTED DIPS 1-2 SETS X 5-10 REPS 3 MIN PAUSED REPS.

-20-
Slowly, more and more of your sets will become full
reps instead of negatives.

Decrease the band assisted sets from 2-3 to 1-2 with

paused reps.

This means in the top of chin-up you try to hold for a

second and at the bottom of dip (90 deg) you try to
hold for a second.

Do your warmup like normal and also

Rows/Pushups at the end same like Part 1.

You can either do this plan as the ideal ‘Push’/’Pull’

sessions or you can superset them into one
‘Upperbody’ workout.

Note; the full explanation about how to combine

this split will be later in the guide.

Congratulations! If you got your first 3 pullups and

dips in good form - then you’re ready for the
upperbody workout plan.

-21-
workout #2
upperbody basics

The upperbody workout plan is better as push/pull

but you can superset them in the same way as you
will see later.

PART 1 : 3-8 REPS METHOD

This workout plan consists of 6 sets for pullups/dips;

# EXERCISE SETSXREPS REST NOTES

LIGHT CARDIO +
SEE ‘WARMUPS‘
0 WARMUP DYNAMIC STRETCHING +
SECTION
JOINTS

1 PULLUPS 6 SETS 4-5 MIN SEE NEXT PAGE

P
U
L
BAND ASSISTED
L 2 1-2X MAX 3 MIN PAUSED REPS
CHINUPS
D
A
Y 3 ROWS 2X MAX 2-3 MIN

1 DIPS 6 SETS 4-5 MIN SEE NEXT PAGE

P
U
S
BAND ASSISTED
H 2 1-2 X MAX 3 MIN PAUSED REPS
DIPS
D
A
Y 3 PUSHUPS 2X MAX 2-3 MIN

-22-
The goal is not to max out, but rather produce
consistent set.

Its normal that the last sets will be lower reps, but if
your 1st and 3rd sets are too different then you’re
either too close to failure in the first set or you don’t
rest enough.

For example;
5-3-2-2-1-1 should more like 4-4-3-2-2-1

Once you get to your first 3 sets to around 6 reps

then you can probably do 8 reps in a row.

Example; 6-6-6-4-3-2

Then you’re ready for the next step.

PART 2 : 8+ REPS METHOD

This far in the plan we focused on increasing reps.

But its also very important for progress to teach
your body to push its limits

This part of the workout plan is where you will grow

not only physically but also in your mentality - with
sets to failure.

3 sets of maximum effort. Strict 5-7 minutes rest in

between sets. No less. If you enter the set fatigued,
you leave progress on the table 100%.

-23-
This may sound like a lot, but when you train to
failure its necessary before entering another
maximum effort set.

(Just to give you some perspective - World

Champions in calisthenics rest 10-12 minutes
between their sets.)

Also - you’d be surprised just how much more you

can do when you really push yourself.

# EXERCISE SETSXREPS REST NOTES

LIGHT CARDIO +
SEE ‘WARMUPS‘
p 0 WARMUP DYNAMIC STRETCHING +
SECTION
U JOINTS
L
L
1 PULLUPS 3-4X MAX 5-7 MIN TO FAILURE

3 ROWS 2-3X MAX 3-4 MIN

# EXERCISE SETSXREPS REST NOTES

LIGHT CARDIO +
SEE ‘WARMUPS‘
P 0 WARMUP DYNAMIC STRETCHING +
SECTION
U JOINTS
S
H
1 DIPS 3-4X MAX 5-7 MIN TO FAILURE

3 PUSHUPS 2-3X MAX 3-4 MIN

Make sure to rest 3 days in between sessions with

this one (not 2 days later). I also do not recommend
supersetting this method.

-24-
If done correctly, this method will easily get most
people over the 12 rep range.

QUICK TIP;
When aiming for maximum reps, it’s important to be
as explosive as possible.

Even if it doesn’t come out very explosive at first, just

setting the intention is super important for
calisthenics strength.

If you still plateau with this plan - then you could

have a weak link somewhere in the range of motion
(if you struggle more with one part of the
movement).

If this is relevant to you - refer to ‘EXERCISE’ section.

-25-
programming
how to superset push/pull

How to superset your pushpull into one upperbody

session (if that’s all your lifestyle/routine permits) -

The whole concept of supersetting is to take

advantage of antagonist (opposite) muscle groups
to save time and maximize volume.

Ideally you would want to split push/pull - but if

you’re very busy and you can’t realistically train for 5
times a week - then this will be a good option for
you.

Because even if its not ideal - you will still make very
good progress because the methods in this workout
plan are very good.

How to superset the workouts;

You will superset same # exercises together (1+1,
2+2, 3+3) and follow the same rest time protocols.

Example (from workout plan #1);

# EXERCISE SETSXREPS REST

PULLUP NEGATIVE+ DIPS

1+1 3-8 X 1 (SINGLES) 3-4 MIN
NEGATIVE

-26-
When super-setting, do the one that’s harder for you
first - Pullups / Dips.

IMPORTANT - if you decide to do superset push and

pull then always remember to prepare your joints
for both pullups and especially dips.

If you’re going with the original Push/Pull Split here’s

what it could look like;
DAY M T W T F S S

WORKOUT PUSH PULL LEGS PUSH PULL REST REST

For the Upper/Lower - this is what it would look like if

you train legs twice a week;
DAY M T W T F S S

WORKOUT UPPER LEGS REST UPPER LEGS REST REST

Or if you only train legs once a week;

DAY M T W T F S S

WORKOUT UPPER REST REST UPPER LEGS REST REST

Whatever you choose, the most important thing is

that the split matches your lifestyle and free time so
that you will actually stay consistent and make
progress.

-27-
workout #3
legs basics

When it comes to legs - they demand a lot more

intensity, and so weighted training is generally more
optimal for muscle growth.

However - there is still a LOT of ways you can

intensify your training with just your bodyweight.

Exercises like Pistol squats, Sissy squats and Nordic

curls can place a very intense load on your legs.

And the cool thing is - when done properly these

exercises set you up for strong joints.

Take a second to realize just how many people you

know who have/had knee problems... Maybe even
yourself.

-28-
The problem is that most of these movements
require a lot of proper conditioning, progressions
and mobility - which is a lot to cover in a simple pdf
workout plan...

So in this plan we’re going to focus mostly on

building a solid base in strength and mobility to
condition and prepare you to take on these
movements later on.

PART 1 - BASICS

This part of the workout plan will consist of

bodyweight basics. Make sure to always follow a full
ROM (See in ‘EXERCISE’ section).

# EXERCISE SETSXREPS REST NOTES

SEE
LIGHT CARDIO + DYNAMIC
0 WARMUP ‘WARMUPS‘
STRETCHING + JOINTS
SECTION

L
E 1 Bodyweight Squats 5 SETS 3-4 MIN SEE BELOW
G
S
2 Hamstring Bridge 5 SETS 3-4 MIN SEE BELOW

3 Lunges 1-2X MAX 2-3 MIN

4 Calf Raises 2-3 SETS X 10-15 REPS 2-3 MIN

The main focus will be on progressively overloading

the first 2 movements, and the last 2 will be similar
to pushups/rows in the upper body plans.

-29-
Start from a number you’re comfortable with
between 5-20 that you can do for 5 sets in good
form.

Then bring that number up 5 by 5 until you reach 5

sets of 30-50 reps. The goal is to reach a large
volume of quality reps.

The same method applies for the Hamstring bridge

(but the numbers could be different).

For this workout plan, it's okay to superset the

first/last two exercises to save time.

For calves, it depends mostly on your genetics if you

want to do it or not. Calves are stubborn and
respond best to high rep ranges and very controlled
reps.

PART 2 - ADVANCED BASICS

In this part we are loading the basics we built in part

one in one of 3 ways -

Weighted reps (if you have access to a gym /

weighted vest/ any weights)
Explosive reps (but make sure you can control
proper landing)
Unilateral reps (doing one side at time - perfect
for hamstring bridge / calves)

-30-
Here you’re going for maximum effort for 3 sets. With
a strict 5 minute rest in-between sets.

# EXERCISE SETSXREPS REST NOTES

SEE
LIGHT CARDIO + DYNAMIC
0 WARMUP ‘WARMUPS‘
STRETCHING + JOINTS
SECTION

Weighted/Explosive
1 3X MAX 5 MIN SEE BELOW
L Squats
E
G
S One-Leg Hamstring
2 3X MAX 5 MIN SEE BELOW
Bridge

Weighted/Explosive
3 1-2X MAX 2-3 MIN
Lunges

One-Leg Calf
4 2-3 SETS X 10-15 REPS 2-3 MIN
Raises

If you made it this far in the workout plan, it's most

likely that you have a very solid base to learn your
first bodyweight legs skill - The Pistol Squat.

Many people struggle with pistols, mostly because

of poor mobility and technique.

This exercise is very special, because much like the

pullup/dip it’s hard to get, but the strength benefits
are amazing.

Aside from that, if you work hard to earn the mobility

that this skill requires, you will have stronger knees
than 99% of the population.

-31-
I can tell you this because my knees sucked bro… I
injured them multiple times, I had poor mobility and
I could only dream of touching my toes.

So when I saw the clear benefits that this skill had on

my lower body - I decided to take it a step further.

I increased my reps so much that I ended up doing

100+ reps every workout...

Even moving on to adding as much as 50% of my

bodyweight to the exercise (+35 kg) and doing
harder versions of the exercise such as the iconic
Dragon Pistol Squat.

If you are like me and you think pistol squats are

fucking awesome -then stay tuned for the end of
the guide ;)

-32-
workout #4/5
special methodS

Workout plans #4+5 are two special super-effective

methods for increasing reps in calisthenics.

SPECIAL METHOD #1 - ????

Special method #1 is a an AMAZING progressive

overload method to increase the max reps in pull
ups (but can also be used the same for dips).

Its ideal for anyone who’s max is between 5-12 and

has shown to DOUBLE people’s max reps in pullups
in just 8 weeks.

By manipulating Intensity, volume and cycles to

produce some of the best adaptive measures in
reps I’ve ever seen.

This special method is ideal for you if you are

struggling to increase your reps or if your priority is
just to improve your pullups specifically (or dips).

I know pullups are very hard for many people, so this

could be very valuable for you… Honestly I wish I had
it when I struggled with pullups

-33-
 SPECIAL METHOD #2- ????

Special method #2 is a very specific and rigorous

training method for muscle endurance , high reps
and volume.

The special thing about this method is that it can

produce very impressive results in terms of muscle
mass because of the sheer volume in a short
amount of time.

Its ideal for people who want already have a solid

base of reps in pullups / dips (10+ reps).

This special method is also perfect for people who

really want to stick with bodyweight training and
aren’t sure what’s the best way to build muscle with
just reps - this is definitely the best way.

If you want to get absolutely jacked with just your

bodyweight (which is also very safe compared to
weighted training) then you will find this plan
extremely useful.

If you want to take advantage of these ‘special

methods’ and learn the secrets of WORKOUT PLANS
#4/5 then click here to get instant access.

UNLOCK INSTANT ACCESS HERE

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 BONUS

secret #1
how to double your
success rate
Your success rate is how likely you are to succeed
with this plan, or any for that fact.

There are 2 simple steps you can take to pretty

much double your chances of making good
progress or guaranteeing that you don’t ever stop...

#1 TRACK NOTEBOOK

A tracking notebook is probably one of the biggest

habits for success in your training.

Notice that im talking about an actual notebook

where I follow up on all my workouts.

This is useful for several reasons;

1.Reference - you’re giving yourself a point of

reference for when you come in the next time, and
you know exactly what numbers you need to hit in
order to progressively overload and get stronger.
Clear numbers - no coincidences.

P.S - This also keeps you accountable to your

performance.
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2.Focus - compared to typing on your phone, which
is full of distractions, you can be on top of things
and enter a ‘zone’ where you’re mentally present in
your workout.

3.The Details - This is third and most important

thing - the ‘Notes’ section. Just having the blank
space to fill in with the small details is massively
important.

Because lack of progress is always a combination

of many little things that are detrimental to your
improvement.

Paying attention to them and writing them on paper

makes you more likely to not repeat them again.

Bad days happen all the time in training - but the

more important thing is to ask yourself ‘Why?’.

If you can do that, you will create a feedback loop

and uncover all your little mistakes.

For example; You had a bad workout and hit 60-70%

of your usual reps. But then you might realize that
you slept like shit, you’re dehydrated and you didn’t
eat anything before you hit the workout.

If you just put this down on paper as a side note, you

will also have that in mind next time you show up for
a workout - you’ll learn from your mistakes.

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I know this doesn’t sound important. But your
training is always affected by your lifestyle. That’s
why you can never separate the two.

But this also means that you can do everything

perfect and according to the plan, but if you still
mess up the things outside of training then you
wont make as much progress as you could.

The thing is bro - a lot of people on the internet talk

about ‘Showing Up’.

But the truth is that’s only level 1 (This is where 95%

of people are), because obviously if you don’t show
up nothing will change right?

Showing up mentally is a completely different

ballgame, and the ones who play it leave everyone
behind.

This is how you separate yourself from the crowd.

This is how you make FAST progress.

Remember - If you want the results that 1% have,

then you can’t do what 99% do.

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 #2 FILM YOURSELF

Filming your sets has a similar effect to the track

notebook, because it creates a feedback loop.

Body awareness is super important in calisthenics,

and just the simple act of filming your sets can
uncover so many issues that you weren’t even
aware of.

This is amazing because the first step to change is

awareness.

The sooner you become aware of those things, the

faster you can find solutions, isolate the problem
and fix it.

This cycle or feedback loop can take you 2-3 steps

ahead in no time.

Because if you don't fix those ‘weak links’, they could

actually stick around for years, and ruin a lot of
your progress.

But when you fix them, training becomes a smooth

ride to your goals.

So film your sets and save yourself a lot of problems

from arising in the first place.

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 BONUS

secret #2
why calisthenics will
change your life

Listen bro,

I wasn’t made for calisthenics. I was a relatively

active kid, who had played many sports but wasn’t
good at any of them because I preferred to spend
hours playing video games instead.

I probably had all the right symptoms for someone

who’s gonna struggle in this sport, and I was
extremely skinny and weak (50 kilos).

I have long arms and legs which absolutely sucks

for this sport (especially skills), I’m relatively tall and
when I started I had terrible posture from playing on
my computer for too many years.

I couldn’t use my scapula properly. I had

imbalances throughout my entire body and
especially in my shoulders (which I fixed by now.)
and I was largely inflexible.

This sport revealed to me all my weaknesses.

Everything was stacked against me - but I had one
thing bro - passion.

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Because of all the things I just told you - I failed a
LOT. I could’ve gave up and gone to do weightlifting
instead... Calisthenics is hard, that’s why most
people don’t do it.

But here’s the thing bro - if something is hard or

uncomfortable, that just means that you have more
to gain from doing it.

This is probably one of the most rewarding things

you can do in your life.

I knew that if I wanted to be good at this sport - I

had a lot of problems to solve. So decided to take
them head on.

I researched the internet for years. Nobody I know

studied this stuff like I did.

I constantly found new ways to improve - more

knowledge about the body and how it works , more
about diet, training, postural mechanics, anatomy. I
never stopped.

And you know what?

It was so worth it. This changed everything for me.

My confidence, relationships, my mindset. Because

bro - this is a lot more than just a ‘body
transformation’.

-40-
What I describe to you here is a new opportunity, a
new, improved version of yourself.

Because when you go through this journey, slowly

more and more people will start to notice...

You’ll start getting different treatment from the

people around you.
Your family and friends will be the first ones, and the
rest will follow... they’ll respect you more, maybe
even look up to you.

Even the girls will start keeping an eye out ;)

And this is all really nice - and that makes sense

because we’re social creatures after all.

But all of that becomes unimportant by comparison

to this one thing - how you see yourself.

You will stop getting those negative thought cycles

when you look in the mirror. Instead, they will
become positive ones.

You will learn to respect yourself, your boundaries

and your ambitions.

Many of your anxieties will disappear.

In my opinion, there’s simply no price tag you can

put on that.

-41-
And bro, I promise you that just by doing the right
things and putting yourself on the right path with
this sport - you will feel much more productive with
your life direction.

Because as men we naturally always want to make

progress. The sooner you come to accept and live
by this concept - the happier you will be in life.

In my personal experience, when you feel like you’re

most stuck, and you’re not moving anywhere -
that’s when depression creeps in.

Its just the truth that when you improve in this sport,
everything else in your life does too.

You’ll simply be proud of yourself bro... And I wish

that for you.

Which is why I decided to take everything I learned

and create a ‘shortcut’ for other young men who are
looking to improve their lives through calisthenics.

In this guide you experienced a peek into a

framework I've been working on for some time, and
these are only some of the principles.

It’s designed to bring you from ground zero to an

absolute beast as efficiently as possible. So that you
can learn awesome skills and build your first 10-15
kg of muscle mass in the process...

-42-
When you go through your journey you will face
many problems -

Posture, imbalances, diet, plateaus in strength,

mobility issues, inefficient methods, bad habits etc.

You can try and figure things out by yourself like I

did...

Or you can you can save yourself years of struggling

to find answers online, being demotivated, stuck or
even injured… and just let me guide you through it
instead.

Remember bro - men learn from their mistakes, but

smart men learn from the mistakes of others.

If you want to start changing your life and invest in

your future, unlike all the others your age who invest
mostly in escaping themselves…

Then just click here to get started with the

Calisthenics Gameplan.

UNLOCK INSTANT ACCESS HERE

Congratulations bro... you made it to the end of this

guide!

If you’re joining the community, I'll see you inside the

‘Calisthenics Gameplan’ Program.

-43-