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Bar Brothers Workout Routine
“The System”
Creators: The Bar Brothers (Dusan Djolevic & Lazar Novovic)
Length: 12-Weeks
Required Equipment: Pull-Up Bar
Suggested Equipment: Dip/Parallel Bars
<<Purchase The Bar Brothers “System” Here>>
There are many calisthenics pros out there who have inspired me to begin my bodyweight workout journey, but it all began with the Bar Brothers workout routine. I can’t begin to describe how critical The System was in motivating me and building my strength as I started with all of this. The Bar Brothers’ System workout routine is, in my opinion, probably the best program for anybody just getting started with their own calisthenics journey. Hell, I’ll even say it’s an amazing program to follow for intermediate and advanced calisthenics trainers! Read on to understand why I loved this program so much.
What Is It?
The System is a 12-week calisthenics program developed by Dusan Djolevic and Lazar Novovic, who have gained great acclaim over the years for their work. Most of the 12 weeks have six workout days, with one rest day, so the Bar Brothers workout routine is NOT for those who aren’t committed to putting in the time and energy. Workouts can last anywhere between 30 minutes to over an hour, depending on what muscle group you are working that day. You do not need any weights or benches for the System, which is awesome.
It starts with an evaluation that serves as a full-body workout, and after that you get rolling right away with every day’s workout focusing on certain muscles and moves:
- Lower Body – squats, lunges, etc.
- Upper Body – dips, chinups, etc.
- Shoulders – handstands, pike pushups, etc.
- Chest – variations of pushups
- Core on Bar – leg lifts, flutter kicks, etc.
- Core on Ground – situps, v-holds, etc.
- Cardio – jogging, jumping jacks, etc.
- Back – variations of pullups
Every workout is organized in a simple-to-read chart and calendar, so it is easy to keep track of where you are in the program. Furthermore, EVERY workout day has a video with Dusan and Lazar explaining what the day’s workout is going to look like. They demonstrate the moves and give advice right before you start.
The Bar Brothers workout routine is not overwhelming to understand, and once you get a few weeks deep it becomes a normal part of your routine. But, like any workout program, you have to stick with it to get the results you want.
Pros of the Bar Brothers Workout Routine:
- Great for all skill levels. The System was my starting point for calisthenics training, and it was about as good as it could have gotten. I was sick of weight training and could literally FEEL my joints aching and my flexibility lacking. It starts simple, and gets much harder by the end.
- Simple to follow. My favorite thing about The System is that it is so straightforward. Check the calendar, watch the day’s video, and then do the workout. Simple as that.
Make sure to watch the video before every workout. - I saw and felt results. This is the most important question, right? Does it actually give you results? The answer for me (and most others) is that YES! The System is effective at helping you reach your fitness goals. In my case, I wanted to build strength and muscle, and it did both of those things. Friends would notice and comment on my physique. Pullups and dips became easier. Over 12 weeks, you will slowly but surely notice the positive effects The System is having on your body–not to mention your self-confidence!
- Community. Once you make your purchase, you are part of a very active community of others with similar goals and interests. There is a forum that you join, and the Bar Brothers are also active on social media.
- All you need is a pullup bar. Ideally you would have dip/parallel bars too, but you can get by with other sturdy platforms. This is one of the great things about calisthenics: you need far less equipment than weight training.
Cons of the Bar Brothers Workout Routine:
- Muscle Ups by Week 9? I couldn’t do a single muscle up by Week 9, which is the first week where they have it as one of the exercises to do. You have to do 6-7 sets of 5 of them on Week 9. For most, this isn’t even close to feasible. Personally, I do not believe that nine weeks of calisthenics training is nearly enough time to warrant the great accomplishment that is the first muscle up.
- Community Forum is only on Facebook. I don’t have a Facebook account, so this limitation was a huge bummer for me. A general forum on the Bar Brothers official website would have been much better.
“It never gets easier. You just get stronger.”
Although my own training has moved on, I am still an avid believer in the Bar Brothers workout routine because their programs and content are so helpful and the community is active and growing. The Bros themselves are still active in the calisthenics community, too. Whether you are new to calisthenics or are experienced, the Bar Brothers workout routine “The System,” is a phenomenal way to improve your calisthenic skills, build strength and muscle, and feel better about yourself and your health.
My score: 4.5 out of 5
This is a great way to train we have just been doing the pull -up bar, and pushups. I don’t do much but a hundred a day of each.
Then we eat the right fruits and meats to help with protein. This is very informative and a great way to shapen up.
CHeers,
MAthew&Deloris
Nice! Pull-ups and push-ups are two of my favorite exercises. The System is a great starting point if you want to go beyond those two moves.