The Mental Lab

CALISTHENICS
BEGINNER
FULL GUIDE
Get
stronger

calisthenics split
Full workout plans
Push+pull+core
Form correction
Extra notes

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 WOKROUT
SPLIT
WEEKS WORKOUT
MONDAY PULL
TUESDAY PUSH
WEDNESDAY ACTIVE REST

THURSDAY PUSH+CORE

FRIDAY PULL+LEGS

SATURDAY PULL+PUSH

SUNDAY FULL REST

 TIME TO CHANGE
THE GRIND ARC

ELEVATE
YOUR
PULLUPS
TRANSFORM YOUR BODY.
EMPOWER YOUR MIND.

GUIDE CONTENT
How to do pullups

Correct form

0 to 1 pullup

Exercises(sets&reps)
JOIN NOW
1 to 15 pullups

Exercises(sets&reps)
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Notes
 how to do
pull-ups
This is the right
position to do the
correct form

tumhare hands position

jada dur bhi nahi hone cahiye
naa
jada pass.shoulder se thode
se wide(see in picture)
 ye t
um
pos har
itio i fin you can see there is no lat

nh ger activation jisse back me rounnd

p u s aa rahi to avoid this mistake
ke t ll u activate your lats
ime ps

see in this picture isme lats

activated jisse ek proper form
aa rahi and tum shai muscle
target kaar paa rahe ho so keep
that in mind
EXERCISES SETS REPS REST TIME

Dead hang 3 max hold 50sec

scapula
3 6-8 50sec
pullups

Rows 3 6-8 50sec

20 sec hold
Switch Grip 3 50sec
each grip

Hollow holds 3 max 50sec

 NOTES
Follow this routine for atleast 4-5 weeks in order to increase the basics
strength
iski koi gurantee nahi h ki 4 se 5 weeks me tumse pullups hone lagenge
depends on your body type and your mindset.

sets and reps aur hold time badhate jana by time takki strength bhi
increase ho

keep changing and suffling the execises. kyunkin beginner level pehle
tumhe forearm and back strength gain karna hoga jo inse honge

mujhe pata h ki ye exercises boring lagengi but rajat dala ki ladai dekne
se toha acha h yaha focuse karlo thoda.

jaab tumse 2-3 pullups hone laage then you can move on next exercises
usse pehle dekhna bhi maat neeche.

jaab tumse ye sets and reps easily hone laage taab tumhe ek ek set aur
add karna aur reps badha dena h apne hisab to make these harder

dekho bhai mujhe pata h aadhe logo ne

dekh hii chod diya hoga aur aadhe 2
deen karenge aur chod denge
But jo ruke hue h congratulation strong kings mujhe pata h
shuru me thoda hard hota but you know beginning hamesha
hard hota h kyunki tumhare pass abhi woh results nahi h but
agar koshis hii nahi karoge toh results aayenge hii nahi so
atleast koshis toh karke dekho
EXERCISES SETS REPS REST TIME

Jumping pull
3 6-8 40 sec
ups

Negative pull
3 6 40 sec
ups

Rows 3 8-10 40 sec

Assisted pull
3 8-10 40 sec
ups

scapula
3 10-12 40 sec
pullups

For more exercises see this guide

click me
 NOTES
NOTES
NOTES
Once you are able to do atleast 3 pull ups u can
start this workout

ye workout me mostly back strength exercises jisse

hamari pullups me help milegi bahut

iss workout plan me exercises unke liye h jinse 3 se5

pullups laag jate h aur exerices ke click me pe click
karna ye seedha tumhe main pull up guide pe le
jayega

and jaab tumhe lagne laage ki haa aab mere se 6-7

pullups lagne lage h taab tum workout ki intesity
bdha dena new exercises add kar dena from pull up
guide

jaab tumse ye sets and reps easily hone laage taab

tumhe ek ek set aur add karna aur reps badha dena
h apne hisab to make these harder

dhyan rakhna new exercises tabhi add karna h jaab

tumhse ye sarre exercises easily hone lage
 DIPS
GUIDE

SHAPE
YOUR
GUIDE CONTENT
BODY
Transform Your Life, One
correct form of dip Rep at a Time.
how to do your first dip

exercise and workouts

notes
CORRECT FORM
EXERCISES SETS REPS REST TIME

Assisted dips 3 6-8 40 sec

Negative
3 6 40 sec
dips

triceps dips 3 8-10 40 sec

decline
3 8-10 40 sec
pushups

diamond
3 10-12 40 sec
pushups
EXERCISES SETS REPS REST TIME

Assisted dips 3 6-8 40 sec

Negative
3 6 40 sec
dips

90 degree
3 8-10 40 sec
dips

decline
3 8-10 40 sec
pushups

scapula
3 10-12 40 sec
pushups

For more exercises see this guide

click me
 N
NOOT
TEES
S
Don't Sacrifice Range of Motion: Strive for a full range of motion in
each repetition, lowering yourself until your elbows reach a 90-degree
angle or slightly lower, and then fully extending your arms at the top
of the movement

Don't Neglect Flexibility: Maintain flexibility in your shoulders and chest

through stretching exercises to prevent muscle imbalances and
improve your range of motion during dips.

Don't Rush the Movement: Avoid performing dips too quickly or with
momentum. Focus on smooth, controlled movements to maximize
muscle engagement and reduce the risk of injury
 LETS
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THE
PUSH
UPS
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EXERCISES SETS REPS REST TIME

knee
3 6-8 40 sec
pushups

incline
3 6 40 sec
pushups

full pushups
to knee 3 8-10 40 sec

pushups

negative
3 8-10 40 sec
oushups

max knee
3 10-12 40 sec
pushups

For more exercises see this guide

click me
 NOTES
pushup ek bahut hii important exercises h
calisthenics me kyunki ye tumhara foundation h to
move forward in calisthenics
abb bahut log kar toh lete h pushups but with wrong
form so keep in mind good form is the key

iss workout plan me exercises unke liye h jinse 3 se5

pushups laag jate h aur exerices ke click me pe click
karna ye seedha tumhe main pushups guide pe le
jayega

and jaab tumhe lagne laage ki haa aab mere se 6-7

pushups lagne lage h taab tum workout ki intesity
bdha dena new exercises add kar dena from 7
pushups guide

jaab tumse ye sets and reps easily hone laage taab

tumhe ek ek set aur add karna aur reps badha dena
h apne hisab to make these harder

dhyan rakhna new exercises tabhi add karna h jaab

tumhse ye sarre exercises easily hone lage
GYM CENTRE

WORKOUT
CORE
WORKOUT
EXERCISES SETS REPS REST TIME

Boat hold 3 6-8 40 sec

hollow body
3 6 40 sec
hold

l shope toe
3 8-10 40 sec
taps

low planl 3 8-10 40 sec

For more exercises see this guide

click me
 That’s all ye tha
tumhara pura
beginner workout
abb jaldi se 10k ho
toh hum start
karenge
intermediate
workout. make sure
to follow your bhai.

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 GOALS TO
ACHIEVE

-> 12 pull-ups with good form

-> 12-15 clean dips

-> 20 push-ups with good form