CALISTHENICS DOPAMINE

BEGINNER-
>INTERMEDIATE
Learn How To Progress With
Calisthenics From Beginner To
Intermediate!

GET FREE ACCESS

VOLUME 1

Progression System For Beginners

Push-Ups , Pull-Ups and Squats.

Home Workouts
https://calisthenicsdopamine.beehiiv.com/
 Some Terms:
Before jumping into the
progression system, let’s review
some terms and what they mean in
the context of strength training:

Neutral
Positives
Negatives
1-0-1 Tempo
1-1-3 Tempo
 Neutral Phase
(Isometric)

“When You Hold a Certain Position

Without Moving!”

Examples: Front Lever ,

Planche , Push-up Hold , Plank
 Positive Phase
(Concentric)

The positive phase is when

the muscle shortens as it
contracts!

This is The Lifting Part of

An Exercise!
 Negative Phase
(Eccentric)

The Negative Phase is when

The Muscle Lengthens
Under Tension

This is The Lowering Part of

An Exercise!
 1-0-1 Tempo

Those numbers represent

the speed for each part of
the movement - > Positive ,
Neutral , Negative!
1-0-1 Means 1 Second
Positive , 0 Seconds Neutral
and 1 Second Negative!

Push-Up Example:

Positive: You Push Yourself From The

Ground 1 Second

Neutral: No Holds At Any Point Of The

Movement.

Negative: You Lower Yourself From

Top To Bottom Position For 1 Second
 1-1-3 Tempo

Same Logic Here 👇

1-1-3 Means 1 Second
Positive , 1 Second Neutral
and 3 Seconds Negative!

Push-Up Example:

Positive: You Push Yourself From The

Ground for 1 Second

Neutral: You Hold 1 Second At The

Hardest Part Of The Movement -> The
Bottom

Negative: You Lower Yourself From

Top To Bottom Position For 3 Seconds
 The Mind-Muscle
Connection

The Focused Mental Effort To Feel

And Engage A Specific Muscle Or
Muscle Group During Exercise!
 The 5 Progression
Rules

Rule #1: Perfect Your Form

Rule #2: Increase the Reps

Rule #3: Decrease Tempo to 1-1-3

Rule #4: Increase Reps with 1-1-3

Tempo

Rule #5: Increase Resistance

The Progression System

Introduction:
This System is Specifically Designed to Help You
Master The Basics For Maximum Results!

The Goal Of This E-book is to help you Level Up

From Beginner to Intermediate !

Your Goals For the First 6 Months are:

3x20 Perfect Push-Ups With 1-1-3 Tempo

3x12 Perfect Pull-Ups With 1-1-1 Tempo

3x30 Perfect Squats With 1-1-3 Tempo

The Progression System
Pick 1 Or 2

Your Goals For the Next 12 Months

are:

1.Bodyweight Progressions
3x20 Perfect Ring Push-Ups With 1-1-3 Tempo

3x10 Perfect Chest to Bar Pull-Ups With 1-1-1 Tempo

3x10 Perfect Pistol Squats With 1-1-3 Tempo

2.Weighted Calisthenics
3x20 Perfect +40 KG Push-Ups With 1-1-3 Tempo

3x10 Perfect +20Kg Pull-Ups With 1-1-1 Tempo

3x30 Perfect +30KG Squats With 1-1-3 Tempo

The Progression System
Beginner to Intermediate

Summary:
1. How to Progress with Push-Ups?
1.
1.1 Can’t Do Push-ups?
1.2 The 5 Rules for Push-ups.
1.3 Weighted Calisthenics
1.3 Pure Bodyweight/ Rings

2. How to Progress with Pull-Ups?

2.1 Can’t Do Pull-ups?
2.2 The 5 Rules For Pull-ups
2.3 Weighted Calisthenics
2.4 Pure Bodyweight

3. How to Progress with Squats?

3.1 Can’t Do Squats?
3.2 The 5 Rules For Pull-ups
3.3 Weighted Calisthenics
3.4 Pure Bodyweight
 Can’t Do Push-ups?
Here is What To Do:

1.Try Band Assisted Push-ups with the thickest band

If You Can Do At least 3 Reps -> Then this is your exercise.

Try to Add 1-2 reps with every workout

When You Hit 3 Sets of 15 reps it’s time to change the band

Continue Like This Until You Reach the lowest resistance

band

2.If You Can’t Do Band Assisted Push-Ups

Do Half Rep Push-Ups - 3x Failure. After that Do 3 more sets of Knee
Push-Ups. (10-20 Reps)

If You can’t do Half Rep Push-Ups do just Knee push-ups.

Basically The Progressions Are:

Progression 1: Knee Push-Ups - 3x20 Reps

Progression 2: Half Rep Push-ups 3x Max + Knee Push-Ups 3x10-20

Reps
Progression 3: Band Assisted Push-Ups - 3x15 Reps Is your Goal

*From here Just Decrese the band level After 3x15

Reps With Good Form.
 Can’t Do Pull-ups?
Here is What To Do:

1.Try Band Assisted Pull-ups with the thickest band

If You Can Do At least 3 Reps -> Then this is your exercise.

Try to Add 1-2 reps with every workout

When You Hit 3 Sets of 10 reps it’s time to change the band

Continue Like This Until You Reach the lowest resistance

band

2.If You Can’t Do Band Assisted Pull-Ups

Do Half Rep Pull-Ups - 3x Failure. After that Do 3 more sets of
Inverted Rows. (10 Reps)

If You can’t do Half Rep Pull-Ups do just Inverted Rows.

Basically The Progressions Are:

Progression 1: Inverted Rows - 3x10 Reps

Progression 2: Half Rep Pull-ups 3x Max + Inverted Rows 3x10 Reps

Progression 3: Band Assisted Pull-Ups - 3x10 Reps Is your Goal

*From here Just Decrese the band level After 3x10

Reps With Good Form.
 The Progression
System (Push-Ups)

Rule #1: Perfect Your Form

1.Start in a plank position with your hands slightly

wider than shoulder-width apart.

2.Keep your body in a straight line from head to heels,

engaging your core.

3.Lower your body by bending your elbows until your

chest nearly touches the ground.

4.Push through your hands to return to the starting

position, fully extending your arms.

5.Ensure your lower back does not sag or arch

throughout the movement.
 The Progression
System (Push-Ups)

Rule #1: Perfect Your Form

For Complete Beginners 👇

If you have just learned how to do push-ups
it's fine if your form isn't perfect right away.
What matters most is getting better with
every session! As you find the reps getting
easier, try adjusting your form a little. Repeat
This every workout and soon you'll be doing
push-ups with perfect form!
 The Progression
System (Push-Ups)

Rule #2: Increase the Reps

After you are sure your form is good

it is time to increase the reps!

Try to add as many reps as possible

each workout.

The Goal is to do 3 sets of 20 reps.

Example:

Week 1: Week 2: Week 3:

Set 1: 10 Reps Set 1: 12 Reps Set 1: 14 Reps
Set 2: 9 Reps Set 2: 10 Reps Set 2: 12 Reps
Set 3: 8 Reps Set 3: 9 Reps Set 3: 10 Reps
 The Progression
System (Push-Ups)

Rule #2: Increase the Reps

Important: Always Train Very Close

to Failure (1-2 Reps From Failure).

After you hit 20 reps on your 1st Set

you can stop increasing the reps on
that set.

On your 2nd set contiinue doing reps

until failure. After you hit 20 reps
stop there.

On your 3rd set contiinue doing reps

until failure. After you hit 20 reps it
is time to move to Rule #3.
 The Progression
System (Push-Ups)

Rule #2: Increase the Reps

Example:

Week 7: Week 8:
Set 1: 19 Reps (Close to Set 1: 20 Reps
Failure) Set 2: 19 Reps (Close to
Set 2: 17 Reps (Close to Failure)
Failure) Set 3: 16 Reps (Close to
Set 3: 15 Reps (Close to Failure)
Failure)

Week 9: Week 10:

Set 1: 20 Reps Set 1: 20 Reps
Set 2: 20 Reps Set 2: 20 Reps
Set 3: 18 Reps (Close to Set 3: 20 Reps
Failure)
Challenge Completed! You
can now go to Rule #3
 The Progression
System (Push-Ups)

Rule #3: Decrease Tempo to

1-1-3
Now You Should Decrease The
Tempo Of Each Rep To 1-1-3!

*1-1-3 = 1 Second Positive , 1 Second

Hold , 3 Seconds Negative!

When You Decrease The Tempo The

Reps Will Naturally Decrease!

And Now You Have To Start

Increasing Them Again With The
New Tempo!
 The Progression
System (Push-Ups)

Rule #4: Increase Reps with

1-1-3 Tempo

This Rule Is Basically The same as

#Rule 2 but this time you are using
the 1-1-3 Tempo.

Try To Increase the reps with each

workout by at least 1.

Once you hit 3 sets of 20 reps with

the 1-1-3 tempo you are ready for the
next Rule!
 The Progression
System (Push-Ups)

Rule #4: Increase Reps with

1-1-3 Tempo

This Rule Is Basically The same as

#Rule 2 but this time you are using
the 1-1-3 Tempo.

Try To Increase the reps with each

workout by at least 1.

Once you hit 3 sets of 20 reps with

the 1-1-3 tempo you are ready for the
next Rule!
 The Progression
System (Push-Ups)

Rule #5: Increase

Resistance
This Rule is Applied Only After you
can perform a certain progression
for 3 sets of 20 reps with !1-1-3
Tempo!

Now You Have To Increase The

Resistance. There are 3 ways on how
to do this:

Option 1: Option 2: Option 3:

Use Rings. Add Weights. Move To
Harder
Progression!
 The Progression
System (Push-Ups)

Option 1:
Use Rings.

1.Good For Muscle Mass!

2.Good For Strength!
Pros: 3.Good For Stabillity!
4.Maximum Range of Motion!

1.You need to Buy Rings!

2.Limited Progress!
Cons:
In a Few Months You will get used
to it and will need new stimulus to
progress!
 The Progression
System (Push-Ups)

Option 2:
Add Weights.

1.Perfect For Muscle Mass!

Pros: 2.Perfect For Strength!
3.Unlimited Progress!

Cons: 1.Too Much Weight Is Hard

To Setup!
2.It is Expensive
 The Progression
System (Push-Ups)
Option 3:
One Arm Push-Up
Progression

1.Perfect For Strength!

Pros: 2.It’s Free!
3.Good For Muscle Mass!

1. Hard To Measure
1.
Cons: 2. Limited Progress
 The Progression
System (Push-Ups)

After Increasing The Resistance

Reset The Tempo Back To 1-0-1
and Repeat all The Rules But
This Time with The New
Progression!
 The Progression
System (Pull-Ups)

Rule #1: Perfect Your Form

1.Grip the Bar: Hang from a pull-up bar with your palms facing
away from you (overhand grip) and your hands slightly wider
than shoulder-width apart.

2.Engage Your Core: Tighten your abdominal muscles to keep

your body stable and in a straight line.

3.Pull Yourself Up: Initiate the movement by pulling your

shoulder blades down and back, then pull your body upwards
until your chin is above the bar.

4.Keep Your Body Straight: Avoid swinging or kicking your legs;

maintain a straight line from head to toe throughout the
motion.

5.Lower Yourself: Slowly lower your body back to the starting

position with control, fully extending your arms.

5.Lower Yourself: Slowly lower your body back to the starting

position with control, fully extending your arms.
 The Progression
System (Pull-Ups)

Rule #2: Increase the Reps

Important: Always Train Very Close

to Failure (1-2 Reps From Failure).

After you hit 12 reps on your 1st Set

you can stop increasing the reps on
that set.

On your 2nd set contiinue doing reps

until failure. After you hit 12 reps
stop there.

On your 3rd set contiinue doing reps

until failure. After you hit 12 reps it
is time to move to Rule #3.

Final Goals: 3x12 Reps

 The Progression
System (Pull-Ups)

Rule #3: Decrease Tempo to

1-1-1
Now You Should Decrease The
Tempo Of Each Rep To 1-1-1!

*1-1-1 = 1 Second Positive , 1 Second

Hold , 1 Second Negative!

When You Decrease The Tempo The

Reps Will Naturally Decrease!

And Now You Have To Start

Increasing Them Again With The
New Tempo!
 The Progression
System (Pull-Ups)

Rule #4: Increase Reps with

1-1-1 Tempo

This Rule Is Basically The same as

#Rule 2 but this time you are using
the 1-1-1 Tempo.

Try To Increase the reps with each

workout by at least 1.

Once you hit 3 sets of 12 reps with

the 1-1-1 tempo you are ready for the
next Rule!
The Progression
System (Pull-Ups)

Rule #5: Increase

Resistance
This Rule is Applied Only After you
can perform a certain progression
for 3 sets of 12 reps with 1-1-1
Tempo!

Now You Have To Increase The

Resistance. There are 2 ways on how
to do this:

Option 2:
Option 1:
Move To Harder
Add Weights.
Progression!
 The Progression
System (Pull-Ups)

Option 1:
Add Weights.

1.Perfect For Muscle Mass!

Pros: 2.Perfect For Strength!
3.Unlimited Progress!

1.Too Much Weight Is Hard

Cons: To Setup!
2.It is Expensive
 The Progression
System (Pull-Ups)
Option 2:
One Arm Pull-up
Progression

1.Perfect For Strength!

Pros: 2.It’s Free!
3.Good For Muscle Mass!

1. Hard To Measure
1.
Cons: 2. Limited Progress
 The Progression
System (Pull-Ups)
Option 2:
Next Progression:
Chest To Bar Pull-Up!

1.Hang from the bar with your hands shoulder-width

apart and arms fully extended.

2.Pull your body up by squeezing your shoulder blades

together and bending your elbows.

3.Bring your chest to touch the bar while keeping your

core tight.

4.Lower yourself slowly back to the starting position

with control
 The Progression
System (Pull-Ups)

After Increasing The Resistance

Reset The Tempo Back To 1-0-1
and Repeat all The Rules But
This Time with The New
Progression!
 The Progression
System (Squats)

Rule #1: Perfect Your Form

1.Stand with your feet shoulder-width apart and toes slightly
pointed out.

2.Bend your knees and push your hips back, like you're sitting
in a chair.

3.Lower yourself down as far as you can, until your hips are
below your knees.

4.Push through your heels to stand back up to the starting

position.
 The Progression
System (Squats)

Rule #2: Increase the Reps

Important: Always Train Very Close

to Failure (1-2 Reps From Failure).

After you hit 30 reps on your 1st Set

you can stop increasing the reps on
that set.

On your 2nd set contiinue doing reps

until failure. After you hit 30 reps
stop there.

On your 3rd set continue doing reps

until failure. After you hit 30 reps it
is time to move to Rule #3.

Final Goals: 3x30 Reps

 The Progression
System (Squats)

Rule #3: Decrease Tempo to

1-1-3
Now You Should Decrease The
Tempo Of Each Rep To 1-1-3!

*1-1-3 = 1 Second Positive , 1 Second

Hold , 3 Seconds Negative!

When You Decrease The Tempo The

Reps Will Naturally Decrease!

And Now You Have To Start

Increasing Them Again With The
New Tempo!
 The Progression
System (Squats)

Rule #4: Increase Reps with

1-1-3 Tempo

This Rule Is Basically The same as

#Rule 2 but this time you are using
the 1-1-3 Tempo.

Try To Increase the reps with each

workout by at least 1.

Once you hit 3 sets of 30 reps with

the 1-1-3 tempo you are ready for the
next Rule!
 The Progression
System (Squats)

Rule #5: Increase

Resistance
This Rule is Applied Only After you
can perform a certain progression
for 3 sets of 30 reps with 1-1-3
Tempo!

Now You Have To Increase The

Resistance. There are 2 ways on how
to do this:

Option 2:
Option 1:
Move To Harder
Add Weights.
Progression!
 The Progression
System (Squats)

Option 1:
Weighted Vest Squat

1.Perfect For Muscle Mass!

Pros: 2.Perfect For Strength!

1.Too Much Weight Is Hard

Cons: To Setup!
2.It is Expensive
 The Progression
System (Squats)

Option 2:
Pistol Squat Progression

1.Good For Muscle Mass!

Pros: 2.Perfect For Strength!
3. Good For Balance!

1. Hard To Measure
1.
Cons: 2. Limited Progress
3. Balance Is The Limiting
Factor
 The Progression
System (Squats)

Secret Pistol Squat

Progression Hack! 🤫
The Problem With Pistol Squats is that the
Limiting Factor is Always The Balance And Not
Strength!

With Other Words It Is Very Hard to Build

Muscle Mass With Pistol Squats because failure
is not coming from the muscular failure but
from fatigue and lack of balance.

To Avoid This Simply Hold On To Something

Once You Feel That You Start To Lose Your
Balance! This Will Eliminate The Balance
Factor!

Then Continue Doing Reps Like This Until You

Reach Failure.
 The Progression
System (Squats)

After Increasing The Resistance

Reset The Tempo Back To 1-0-1
and Repeat all The Rules But
This Time with The New
Progression!
Example Workout Split
First 6 months

Day Exercises

1.Push-Ups
Monday 2.Core Exercise
3.Grip Work

Tuesday Rest Day

1.Pull-ups
Wednesday 2.Core Work

Thursday Rest Day

1.Squats
2.Hamstrings Exercise
Friday
3.Calves Exercise
4.Core Exercise

Saturday Skill Practice

Sunday Rest Day

Example Workout Split
Next 6 months

Day Exercises

1.Dips
Monday 2.Push-ups
3.Grip Work

Tuesday Rest Day

1.Pull-ups
2.Inverted Rows
Wednesday
3.Core Work

Thursday Rest Day

1.Squats
2.Hamstrings Exercise
Friday
3.Calves Exercise
4.Core Exercise

Saturday Skill Practice

Sunday Rest Day