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
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.
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.
- A1: 10 shoulder dislocations
- A2: 10 jumping jacks
- A3: 20 mountain climbers
- 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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Week 1:
Chest Insanity: 4 Sets (Monday)
- 15 Regular Push Ups
- 5 Diamond Push Ups
- 10 Dips
- 10 Arching Push Ups (Your hips will be low to the ground and your chest will be up)
- 10 Decline Push Ups
- 10 Dips on Straight Bar
-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)
- 10 Wide Pull Ups
- 5 Close Grip Pull Ups
- 5 Wide Grip Behind Neck Pull Ups
- 5 Shoulder Width Behind Neck Pull Ups
- 5 Upside Down Pull Ups
Arm Assassin: 5 Sets (Tuesday)
- 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
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
Chest Insanity: 4 Sets (Thursday)
- 15 Regular Push Ups
- 5 Diamond Push Ups
- 10 Dips
- 10 Arching Push Ups (your hips will be low to the ground and your chest will be up)
- 10 Decline Push Ups
- 10 Dips on Straight Bar
-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)
- 10 Wide Pull Ups
- 5 Close Grip Pull Ups
- 5 Wide Grip Behind Neck Pull Ups
- 5 Shoulder Width Behind Neck Pull Ups
- 5 Upside Down Pull Ups
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
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
Weeks 2-4 are the same. Try to decrease your rest time between exercises and sets over the course of the 4 weeks.
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How To Cool Down From The Beastmode Workouts
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:
- Foam rolling exercises
- Stretching exercises
- Mobility exercises
- Or a combination of these
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
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:
- Take care of your sleeping pattern by sleeping well and early at night.
- Having a good amount of low impact physical activity in your daily life.
- Reduce stress.
- Have a nutritious diet.
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
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
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
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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