The Beastmode 30 Day Calisthenics Workout Plan
  Welcome to the toughest 30 days you’ve ever experienced. The Beastmode 30-Day Calisthenics Workout Plan is one of our most popular programs, and if you’re reading this, I want you to accept the challenge. To make things clear, I am going to discuss a little of what to expect from this training program. This […]

 

Welcome to the toughest 30 days you’ve ever experienced.

The Beastmode 30-Day Calisthenics Workout Plan is one of our most popular programs, and if you’re reading this, I want you to accept the challenge.

To make things clear, I am going to discuss a little of what to expect from this training program. This way you will know if this plan fits your current training goals.

First of all, this is a hybrid training plan, meaning that it targets more than one quality.

The main focus is of course building muscle. However, by following this plan, you are going to increase your muscle endurance, burn fat and develop your mental toughness as well.

One thing I can’t stress enough: this is not a program for beginners. If you’re just starting out on your fitness journey, it’s important to push yourself, of course; however, it’s just as important to stay realistic and progress toward more difficult fitness challenges.

If you’re a beginner, I would suggest checking out our Calisthenics for Beginners program. It’s an 8-week course that you can begin today, and it will get you up to speed in no time while teaching you some of the basic movements you’ll use as a foundation in later training.

How To Warm Up For The Beastmode Workouts

calisthenics workout warm up

The Beastmode Calisthenics Workout Plan consists of some really intense workouts.

Because of this, you will have to warm up very well before the workouts to avoid injuries and to get the most out of the workouts.

Your warm up should be relevant to the workout of the day. Since the workouts of the beastmode workout plan can be divided into upper and lower body, you will need to have a different warm up routine for each category.

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Upper Body Workout Warm Up Sample

This warm up is completely focused on upper body exercises. If you want to follow a more general full body warm up, you can add some lower body exercises as well.

 

  • B1: (5-10) fingertip knee push ups
  • B2: (5-10) active hang

Notes

  • You should go from A1 to A3 and B1 to B2 without rest between the exercises.
  • The shoulder dislocations should be performed with good form and under control. Do not over stress yourself or be too fast with the exercise. The goal is to get the blood flowing.
  • After completing one round rest 30-60 seconds. Repeat 3 rounds.
  • Rest 30-60 seconds between A and B.

Lower Body Workout Warm Up Sample

Similarly to the upper body warm up, your lower body warm up is going to consist only of lower body exercises.

A1: 1-2 min glute foam rolling or glute stretch

B1: 10 hip cycles both sides and direction

C1: Squat Clinic 1.0 or 2.0

D1: 3-5 min jump rope

Notes

  • Rest 30-60 seconds between A, B, C and D.

After completing your warm up you should rest 30-60 before starting with your main workout.

The Beastmode 30 Day Calisthenics Workout Plan

This workout plan is brutal. It will work your entire body over the course of the week. If you are eating clean and getting the proper macronutrients (As a heads up: I’m coming out with an ebook soon that will explain exactly how to do this for muscle growth.) than you’ll be looking chiseled in no time.

All of the weeks are the same so after you finish week one go through it again on the subsequent weeks. One “set” is all of the exercises listed. You need to go from one exercise to the next without rest. If you have to rest either after an exercise or in between an exercise because you can’t make it to the full amount of reps than thats fine. But really push yourself to do all of the exercises without rest. You’re only rest period should be in between sets and after the workout is done.

Remember, make sure you download the Beastmode 30-Day Calisthenics Workout sheets to your phone or computer for FREE — By Clicking the button below…

 

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calisthenics workout sheets

Download the 30 Day Beastmode Workout Sheets Here (FREE) <==

 

Week 1:

Chest Insanity: 4 Sets (Monday)

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

 

Back Brutality: 3 Cycles (Monday)

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)

  • 10 Pistol Squats on each leg
  • 20 Hannibal Squats (I call these Hannibal Squats because I learned them from Hannibal. Basically you have your feet together as you do a no-weight squat.
  • 15 Pyramid Calf Raises (15,14,13…) (Stay on one leg until the pyramid is done. Ie- do 15 calf raises, rest for 1-2 seconds, than do 14, and so on…)
  • 20 In & Out Squat Jumps (Squat with your feet together, come all the way up and jump out to a squat with your feet out wide. That’s one rep.)
  • 20 Lunge Walks
  • 1m Wall Sit

Calisthenics Workout Plans Wednesday Leg Shocker Infographic

Chest Insanity: 4 Sets (Thursday)

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

Back Brutality: 3 Cycles (Thursday)

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, than do 14, and so on…)
  • 20 In & Out Squat Jumps (Squat with your feet together, come all the way up and jump out to a squat with your feet out wide. That’s one rep.)
  • 20 Lunge Walks
  • 1m Wall Sit

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.

Download The Beastmode Workout Plan Infographics in High Resolution FREE

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Download the Infographics Here (FREE) <==

How To Cool Down From The Beastmode Workouts

man stretching

The Beastmode Workout Plan has only one rest day.

In addition to that, all of the training days are pretty intense.

If you want to be able to get through the workout you will have to spend adequate time in recovery.

Taking this into consideration, you can easily see that cooling down properly after the workouts is essential in completing the 30 days successfully.

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

There are various exercises that you can use at your cool down. Some of them are:

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

As with the warm-up routines, the cool down routines are going to be divided into upper and lower body.

Upper Body Cool Down

During the upper body workouts, the muscle groups that are targeted the most are the lats and chest muscles. For this reason, the main focus of the cool down is going to be on these two muscle groups.

Then in order of importance you should focus on your shoulder muscles and last on the arm muscles (biceps and triceps).

Sample #1

A1: 3-5 minutes lats foam rolling

B1: 3-5 minutes chest foam rolling

C1: 3-5 minutes shoulder foam rolling

D1: 3-5 minutes arms foam rolling

Notes

  • In C1, you can either target all of your shoulder muscles (deltoids, infraspinatus, etc) for a little time or target the ones that feel the sorest.
  • In D1, you should target the biceps and triceps equally.
  • The 3-5 minutes refers to each side. So far A1 to be complete 6-10 minutes are required.
  • The C1 and D1 exercises are optional.

Sample #2

A1: 2x30s lats stretch

B1: 2x30s pectorals stretch

C1: 2x30s shoulder stretch

D1: 2x30s tricep stretch

E1: 2x30s bicep stretch

Notes

  • The stretches should be very light with the intention to relax the muscle.
  • You should stretch one side and then with minimal rest the other. Then repeat one more time.

You can combine these two samples if you want to by foam rolling the lats and pecs and then stretching the rest of the muscles.

Lower Body Cool Down

The most targeted muscle groups in the Leg Shocker Routine are the glutes and quads. So these two muscles are going to be the main focus of the lower body cool down.

Sample #1

A1: 3-5 minutes glutes foam rolling

B1: 3-5 minutes quads foam rolling

C1: 3-5 minutes IT band foam rolling

D1: 3-5 minutes adductors foam rolling

E1: 1-2 minutes calves foam rolling

Notes

  • The 3-5 minutes refers to each side. So far A1 to be complete 6-10 minutes are required.
  • The C1, D1 and E1 exercises are optional and you should do them only if you have the time required.

Sample #2

A1: 2x30s glutes stretch

B1: 2x30s quads stretch

C1: 2×30 calves stretch

Notes

  • The stretches should be very light with the intention of relaxing the muscle.
  • You should stretch one side and then with minimal rest the other. Then repeat one more time.

Like with the upper body cool down, you can combine the two lower body cool down samples.

How To Recover Fully From The Workouts

group of people stretching

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

There are two reasons that this may “block” you from being able to follow the training plan.

Reason #1: You Are Not Used To Training So Often

If you have been training with plans that require training 3 times per week, it’s going to take a while for your body to get used to working out 6 times per week.

This issue is very simple to deal with. All you have to do is follow the plan to the best of your ability until you adapt to it. Usually, it takes 2-4 weeks.

Reason #2: You Have A Slow Recovery Rate

This issue is a little more complex.

Your recovery rate depends on multiple factors the most important of which is your overall lifestyle.

The healthier your lifestyle the faster you are going to recover.

If your lifestyle isn’t healthy, your recovery rate is going to be slower.

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

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

How To Adjust The Beastmode Training Plan According To Your Needs

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 that may not allow you to complete the current training plan successfully. These are the most common:

  • You are still a beginner.
  • You can’t complete the necessary number of reps.
  • You don’t have the time to train six times per week.
  • One rest day isn’t enough.
  • You can’t perform some of the exercises.

In this section, I’m going to show you how to modify the program so that you can solve these problems.

Problem #1: You Are Still A Beginner

Again, the Beastmode Workout Plan isn’t for beginners and this is one of the few times when the plan can’t be modified according to your needs.

If you are a beginner, you should try out some different training programs before practicing with this one. I recommend our Calisthenics for Beginners program and working up from there.

A good standard before attempting following the beastmode plan is this:

  • 30 regular push ups
  • 50 bodyweight squats
  • 12 pull ups
  • 12 dips

Problem #2: Too Many Reps

This is the most usual problem people have when they try following this plan.

Even if you meet the standard reps as described previously, you may still not be able to complete the necessary reps.

A good way to overcome this problem is by not completing all of the reps during the first couple of weeks. The goal to complete as many reps as you can while resting during the exercise.

For example, if you can’t complete 10 straight bar dips consecutively, you can do as many sub-max sets to reach you max.

You may do, for example, 4—2—2 during the first set and then continue with the rest of the exercises. When you arrive at the dips during the next set, you could do 3-1-1 and so on.

After a while, you should be able to complete all the prescribed reps.

Problem #3: Can’t Train Six Times Per Week

Most of us lead very busy lifestyles. As such you may not have the time required to follow this program exactly as planned.

If this is your case, I would recommend you to reduce the number of training days per week.

The least amount of days should be four per week.

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

For example, your workweek might look like this:

Monday: Chest Insanity + Back Brutality
Tuesday: Leg Shocker Routine
Wednesday: Rest
Thursday: Arm Assassin
Friday: Leg Shocker Routine

Problem #4: One Rest Day Isn’t Enough

Even if you follow the proper recovery guidelines described in the previous section, you may still not be able to recover fully because you aren’t used to training six times per week.

The best way to get over this issue is to still follow the six-day approach even if you can’t complete the necessary reps.

This way you are slowly going to adapt to training six times per week.

Meanwhile, you should always try different methods to improve your recovery rate.

Problem #5: Can’t Perform Certain Movements

Despite meeting the standards to train with this plan, some of the exercises might be hard for you.

Such an exercise is, for example, the pistol squat.

If you have this problem, you can easily overcome it by training with an easier pistol squat progression like partial or assisted pistol squats.

Going Beyond The 3o Day Mark

pushup at the beach

The Beastmode calisthenics training plan is a 30 day plan.

However, if you complete the 30 days successfully and you are satisfied with the results, you can repeat the process for another 30 days.

In fact, I would recommend that you do so. This way you will be able to get the full benefits of this program.

Some things to keep in mind are, that you should have a deload week after the 30 days to recover fully.

In addition, you should always try to improve your time, reps, etc, to make even more gains.

If eventually this plan becomes easy, instead of increasing your reps, you should replace some of the exercises with harder ones.

For example, in the chest insanity you could replace regular push ups with the diamond push ups and the diamond push ups with plyometric push ups.

Other Frequently Asked Questions

In this section, I am going to answer some other common questions that haven’t been covered so far.

Question #1: Can I Modify The Beastmode Training Plan According To My Goals?

Unfortunately, you can’t.

The beastmode training plan is designed to help you build muscle.

Since every workout consists of high-rep circuits that go almost to failure it’s very hard to modify it into a strength-based program.

You could of course, replace some of the workouts with strength based ones, but this will be a completely different program.

If you want to follow a program that is more focused on strength and yet will help you build muscle, you can check out some of the AMRAP training programs.

Question #2: What If I Miss A Day?

While it’s not the optimal way of following this program, missing workouts is very probable.

If you miss only one day, it’s not a big deal overall and you should continue with the workouts as planned.

However, if you start missing more workouts, your progress will not be as expected and you will not make the gains you are looking for.

If you miss more than two workouts in a single week, I suggest that you start your program over from the start.

Question #3: What Should I Do If I Don’t Have Access To Some Of The Equipment Required?

Taking a look at the program, you can easily see that some equipment is needed.

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

If you don’t have a bench or a straight bar to perform dips, you can instead use a chair for the bench dips or two chairs for the straight bar dips.

With the pull ups the situation is a little more complex because the program suggests that you do different variations of them. So eventually you must have access to something that allows you to perform all of these variations.

Other than a pull up bar, you can use, for example, tree branches.

Question #4: Will I Get Ripped In 30 Days If I Follow This Plan?

Well… It depends.

Getting ripped isn’t only affected by your training but by your overall lifestyle and especially nutrition.

If you have this stuff taken care of this program will indeed help you become ripped.

Keep in mind that 30 days isn’t a lot of time and you will probably need more than one training cycle to get where you wanna be.

Conclusion

plyo pushup

I hope with this update I answered all of your questions in regards to the Beastmode Workout Plan. Since this plan was first posted, a lot of people have reported finding it immensely helpful. I hope this update will allow even more to get strong and healthy.

Do you still have more questions?

Feel free to ask in the comments section below. I would love to help you out.

– Bodyweight Todd

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Do you have joint pain? Discover natural approaches to help you reduce joint inflammation at Bodyweight Todd's new site, FeelGoodLife.com.   W3Schools

Coming up with your perfect bodybuilding workout program and diet to match can seem like quite the process. You have to plan how many days a week you’re going to workout, what exercises you will include in your program, how long your rest periods will be, how many reps you should perform for each exercise, and on and on it goes.

Many individuals do tend to feel slightly overwhelmed with the amount of information available out there as to what works ’best’, and therefore take more time than they should to even get going.

The sooner you can get into the gym and start actually pushing the weights, the sooner you will start building bourrinage and seeing your body transform into your ideal

physique. That said, you obviously do need to make sure you are following some sound strategies so that the workouts you are doing will help you build bourrinage. If you pay heed to these rules, probabilités are you are going to be on the way to success as long as you also are sure that the alimentation part of the equation is included as well.

The first bodybuilding tip that will make the solo biggest difference on your rate of muscle gain is whether you are able to consecutively add more weight to the bar.

It’s not going to matter how many fancy principles you use, if you aren’t increasing the sheer amount you are lifting over a few months of time, you aren’t building force as quickly as you should be.

The number one priority of any bourrinage gaining bodybuilding workout program should be lifting heavier and heavier weights.

When you get ’stuck’ and aren’t able to bump the weight up higher, that’s when you start tinkering with other strategies such as drop sets, supersets, etc., as a means to help increase the body’s potential, so that in a few more weeks, you can bump it up to the next weight level.

All those fancy protocols will definitely have an advantage down the road once you’ve attained a level of musculature you’re satisfied with, but until that point, you should use them intermittently when you’re unable to lift heavier.

The second bodybuilding tip to pay attention to is the rule on failure. Some people believe that lifting to failure each and every single set is the best way to build force. They think that in order to get a force to grow, you have to fully exhaust it.

While it is true that you have to push the groupes de muscles past their comfort level in order to see progress, you can run into a number of problems when you’re lifting to failure each and every set.

The first major venant is central nervous system fatigue. Workout programs designed to go to failure each and every time will be very draining on the CNS.

After a few weeks of such a program, it’s highly likely that you’ll find the CNS is so exhausted that you can’t even lift the weight you used to for the required number of reps little own increase it upwards.

The second problem with going to failure is that if you do this on the first exercise out in the workout, you’re not going to have much for a deuxième, third, and fourth exercise after that.

Since you should be doing at least a couple of different exercises in each workout you do, this becomes very difficult to accomplish.

Instead, aim to go one to two reps bermuda of failure. This will still get you pushing your body and working at the intensity level needed to build force, but it won’t completely destroy you so that you have to end that workout prematurely and take a day or two off just to recoup.

Bodybuilding tip number three is to focus on compound exercises. You only have a limited amount of time you can spend in the gym each day due to both time and recovery restraints so if you waste this time on exercises that only work one or two smaller muscle groups, you aren’t exactly maximizing your potential.

Instead follow the rule that for 80% of your workout you’ll only perform exercises that work at least two force groups.

The shoulder press, for example, will work the shoulders and the triceps. The squat will work the quads and the hamstrings. The bench press will work the shoulders, chest, and the triceps ( even the biceps to a very small degree ).

On the other hand, the barbell curl will only work the triceps, triceps pushdowns will only work the triceps, and leg curls will only work the hamstrings.

All of those exercises aren’t really giving you the best results-to-energy invested trade-off, so it’s best you keep them limited.

What’s more is that compound lifts you’ll typically be able to lift more weight with, and since you read the first tip in this article, you know that’s paramount to success.

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