Be Serious Calisthenics

05/09/2026

https://seriousmind37.gumroad.com/l/uusxtz

Stop guessing with your nutrition. Start eating with a plan.Most people train hard and still see nothing change, because their nutrition has zero structure. This guide fixes that. It's the complete system I use as a coach, written so you can run it yourself, for muscle growth, fat loss, and real per...

05/09/2026

Minute 1: 10 Push-ups plus 1 Muscle-up
Minute 2: 3 rounds of 1 Pull-up plus 1 Muscle-up, unbroken
Minute 3: 20 Dips plus 1 Muscle-up
Minute 4: 5 Pull-ups plus 1 Muscle-up, unbroken
Minute 5: 20 Squats plus 1 Muscle-up

Then repeat the cycle for the full 20 minutes, so you hit every block four times. The clock never stops, so the faster you finish your reps, the more rest you earn before the next minute starts.

This is full body strength endurance with a muscle-up woven into every round. Push, pull, legs and explosive work, and no real break because the next minute is always something fresh.

Too much right now? No problem. Drop the muscle-ups, cut the reps down, and keep the same five minute cycle. Scale it to what you can hold with clean form and build up over time.

Save this so you have the full breakdown when you train it. Follow for more and send it to someone who should try it.

01/09/2026

Minute 1: 5 Muscle-ups
Minute 2: 10 Pull-ups
Minute 3: 1 Muscle-up plus 15 Bar dips
Minute 4: 3 Muscle-ups
Minute 5: 20 Push-ups
Minute 6: 15 Squats

Then repeat the cycle for the full 30 minutes, so you hit every movement five times. The clock never stops, and the faster you finish each minute, the more rest you earn before the next one starts.

This is full body strength endurance at volume. Loads of muscle-ups spread across the session, plus pull, push and legs, so nothing ever gets a real break because the next minute is always something new.

Too much right now? No problem. Cut every number down and keep the same six movement cycle, or shorten it to 18 or 24 minutes. Scale it to what you can hold with clean form and build up over time.

Save this post so you have the full breakdown when you train it. Follow for more and send it to someone who should try it.

28/08/2026

Minute 1: 5 Muscle-ups
Minute 2: 20 Push-ups
Minute 3: 10 Pull-ups
Minute 4: 20 Dips
Minute 5: 20 Squats

Then repeat the cycle for the full 20 minutes, so you hit every movement four times. The clock never stops, and the faster you finish each minute, the more rest you earn before the next one.

This is full body strength endurance. Pull, push, legs and explosive work all in one flow, with no muscle group getting a real break because the next minute is always something fresh.

Too much right now? No problem. Cut every number in half and keep the same five movement cycle. Scale it to what you can hold with clean form and build up over time.

Save this post so you have the full breakdown when you train it. Follow for more and send it to someone who should try it.