RUBBERBANDITZ

& MUSCLE UP
JARVIS
BEGINNERS
CALISTEHNIC
WORKOUT
YOUR
TRAINER
MUSCLE UP
You know those trainers that talk a JARVIS
big game, but don’t walk their talk?
Jarvis is definitely not one of those.
In conjunction with the WCO and RV I S
_UP_J A
Rubberbanditz, Jarvis is rapidly M U S C L E
accelerating the growth of the
calisthenics movement by pushing
ABOUT JARVIS:
the outer limits of what is physically
possible, and by helping fitness WCO Master Trainer Master Trainer Drew Jarvis helped
enthusiasts improve their strength, create this program to help you get above the bar and
stamina, stability, and flexibility. welcome you to the fitness rubberlution.
FITNESS MUSCL
UP IS
E

FIRST
Basics:
JARV

This two-week calisthenics program is designed to build

strength and muscular endurance. Day 1 of each week requires
moderate loads of 8-15 repetitions, and short 30-60 second
rests between sets. Day 2 and 3 of each week focus on skill-
based strength training and require heavier loads, lower
repetitions (1-5) and slightly longer rest periods (1-3 min).
Nuts and Bolts:
Use this program as an outline that allows room for
customizations. Although used as a primary bar training tool
for beginner calisthenics athletes, we encourage you to
supplement your training with additional physical activity, such
as Yoga and cardio, to fully round out your fitness regimen.
Feel free to add additional assistance or resistance with the
bands as necessary. Have fun and show all the new exercises
you create. We want to stay connected. Tag us on Instagram
@rubberbanditz
WEEK ONE
 DAY ONE
WEEK ARCHER PULL UPS
ONE
Jarvis Jargon:
• In weightlifting, a ‘heavier load’ refers to
the amount of weight used. Conversely a 15 MINUTE WARMUP REPITITONS
heavier load in calisthenics refers to a
manipulation of leverage against gravity. ASSISTED PUSH UPS
Click Exercise for Video Tutorial Perform 8-15
• ‘Static’ refers to a pause at the top and/or
PULL UPS repetitions of each
bottom portion of any movement. This form Click Exercise for Video Tutorial
exercise, taking 30-60
of isometric training is great for building
RESISTED PUSH UPS seconds of rest in
muscle endurance. Click Exercise for Video Tutorial
between each
• A ‘negative’ is a full repetition that CLOSE GRIP PULLUPS exercise. Take a 2-3
emphasizes a slow return to starting minute break after
position. For example, a negative pull up NEGATIVE PUSH UPS completing 1 circuit of
consists of a normal ‘pull up’, and then a
each exercise.
slow descent back to dead hang starting NEGATIVE PULL UPS
position.
FROG TUCK REPEAT CIRCUIT
• “Static Pseudo Pushups" refers to a Click Exercise for Video Tutorial
5 TIMES.
standard plank position with shoulders CLICK HERE TO GET YOUR ASSISTED PULL UP BAND
ARCHER PULL UPS
directly above hands. Make sure to lean
forward with a rounded back – similar to the
hollow body planche position.
 WEEK 1
DAY TWO TUCK
EXERCISE TUTORIALS ON NEXT PAGE*
LEVER
COMPLETE 8 CIRCUITS

5-15 Second CLICK HERE TO WATCH OUR 6 PART PROGRESSION SERIES ON HOW TO
Tuck Lever (Hold) Hold PERFECT THE FRONT LEVER
CLICK ABOVE FOR DEMO VIDEO

Front Lever Raises 1-5 Reps CLICK HERE TO GET OUR BAND + PULL UP BAR COMBO

CLICK ABOVE FOR DEMO VIDEO

Front Lever (Hold) 5-15 Second

(Single Leg Tuck or Hold
CLICK HERE TO GET OUR CALISTHENIC STARTER KIT

Straddle)
CLICK ABOVE FOR DEMO VIDEO
 FRONT
LEVER
HOLD
Fasten the Robust band or Power band
(depending on your strength and weight)
to a pull up bar. Place one or both feet
through the loop and clench your core
and glutes until your body straightens out
into what looks like a reverse plank. This
is the front lever. Hold for as long as you
can.

View the Entire Front Lever Progression

Here!
FRONT
LEVER
RAISES
This video (click image to view) illustrates how to
perform resisted front lever raises. This is an
advanced isometric move meant to improve core
stability and accelerate your front lever
progressions.

SET UP: Fasten a band to the bar by pulling one

end through the other then insert one or both feet
in the band. Keeping your body perfectly straight
swing your legs up until your body is parallel to
the ground. Hold briefly before slowly returning
back to a dead hang. That’s one rep. Perform 1-5 Click the picture to view tutorial video.
We Have an in Home Pull Up Bar + Band Combo HERE
repetitions; take a 1-3 minute rest in between
exercises.
 TUCK PLANCHE
WEEK ONE PUSH UP
Get into the Tuck Plank position (explained

DAY THREE on next page). Lower your upper body to

the ground as slowly as possible, until
your chest is almost touching the
ground. Then slowly push
EXERCISE TUTORIALS ON NEXT PAGE*
yourself back up.

COMPLETE 8 CIRCUITS

5-15 Second
Frog Stand Planche Hold
CLICK ABOVE FOR DEMO VIDEO

5-15 Second
Tuck Planche Hold
CLICK ABOVE FOR DEMO VIDEO

Tuck Planche Push 1-5 Reps

Ups
TUCK PLANCHE

CLICK IMAGE FOR VIDEO TUTORIAL

 Nobody walked up to the pull up bar and cranked out 20
muscle-ups on day one. Progress requires practice, repetition,

WEEK TWO: dedication and proper instruction.

PROGRESSION. Start with these basic functional calisthenics exercises to

strengthen your body as a unit by adding load or assistance to
natural movement.
 WEEK2//DAY1 6

For the following exercises you will perform 8-15 repetitions each, with 30-60
seconds of rest in between exercises, and a 2-3 minute break after completing
STATIC 4 EXPLOSIVE
each exercise in a circuit. Repeat 5 times. Click on each any exercise bubble for PULLUPS
a short video demo. &
PUSH UPS
4
STATIC
PUSH UPS
Pseudo Pushups lay down with your stomach PSUEDO
on the ground and place your palms just outside of PUSHUPS 5
your ribcage (much lower than a traditional pushup).
Push yourself up through a full arm extension before 2
lowering. There is more of a focus on balance in this
pushup variation compared to a traditional pushup as 3
EXPLOSIVE
your upper body is leaning over your arms. PULLUPS
WIDE GRIP
Static means not moving, so a static push up is PUSH UPS TYPEWRITER
getting into the push up position, lowering yourself to PULLUPS
the ground to engage your chest muscles, and
holding the position for as long as possible. Static
Pull Up’s are performed by doing a wide grip pull up, 3
and holding the position at the top (when your back 1
and lats are engaged) for as long as possible.

Explosive is when you use enough force to push

WIDE GRIP
yourself off of the ground or above the bar. To do an
PULL UPS
explosive push up, lower yourself to the ground as if
you were doing a normal push up, and then explode WEEK TWO
upwards with as much force as possible, see if you DAY ONE//
have time to clap your hands.
 TYPEWRITER PULLUPS
WEEK
TWO
Starting in a standard pull up
position, bring your chest to
the bar and alternate pulling
your body weight from side to
side (instead of up and down).

Complete 8-15 Reps.

1 Minute Rest Between

Exercises

2-3 Minute Rest Between

Circuits CLICK HERE FOR A VIDEO TUTORIAL ON TYPEWRITER PULLUPS

CLICK HERE TO GET YOUR ASSISTED PULL UP BAND

 STRADDLE
PLANCHE WEEK TWO
DAY TWO EXERCISE TUTORIALS ON NEXT PAGE*

COMPLETE 8 CIRCUITS

5-15 Second Hold

Tuck Planche Push Ups or 1-5 Reps
ILLUSTRATION OF THIS EXERCISE CAN BE FOUND ON PAGE 9

Straddle Planche 5-15 Second Hold CLICK HERE TO GET OUR CALISTHENIC STARTER KIT

CLICK ABOVE FOR VIDEO DEMO

Straddle Planche 5-15 Second Hold CLICK HERE TO SEE OUR BEGINNER CALISTHENICS TUTORIAL
Push Up OR 1-5 Reps.

CLICK ABOVE FOR VIDEO DEMO

STRADDLE
PLANCHE
PUSHUPS
Fasten the Robust band or Power band
1 2

(depending on strength/weight) to a pull up

bar. Loop the band around your waist and
get into an advanced tuck planche position.
Push your shoulders ahead of your hands to
transfer weight onto your arms and find your
balance point. Lift your feet off the floor and
spread your legs apart into the straddle
position. Now own it and knock out a few
pushups!

CLICK HERE for a short demo video on

Straddle Planche Pushups**
WEEK TWO TUCK
DAY THREE
EXERCISE TUTORIALS ON NEXT PAGE*
LEVER
COMPLETE 8 CIRCUITS

5-15 Second Hold,

Tuck Lever from dead hang ILLUSTRATION OF THIS EXERCISE CAN BE FOUND ON PAGE 9

CLICK ABOVE FOR VIDEO DEMO

Front Lever Pulls 1-5 Reps CLICK HERE TO GET OUR CALISTHENICS STARTER KIT

CLICK ABOVE FOR VIDEO DEMO

Front Lever Rows 1-5 Reps. CLICK HERE TO SEE OUR 6 PART LEVER PROGRESSION TUTORIAL

CLICK ABOVE FOR VIDEO DEMO

FRONT LEVER PULLS
 DID YOU LIKE OUR
CALISTHENICS
BEGINNER ROUTINE?

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RUBBERBANDITZ
FITNESS