This is the exact routine that got me dangerously jacked. I have been doing this calisthenics routine for about one total year now and it has been serving me more gains than I've ever made before this when I was already training for 6 years straight. And this will not only work for me cuz it has already worked for tons of members who are training in my personal program. Every single week they see results. And today I'm going to show you the exact routine that actually provides these results. So copy this and gain more muscle next month than you have ever had. Now, first off, why is this routine actually so effective? Because I'm making these big ass claims. I'm saying, "Yo, this routine will gain you more muscle than whatever." But the reason why is because most calisthenics athletes do not have a clear sitin stone routine and system for them to progress from skinny to gains. And this workout program is going to be exactly that if you stick on this for a long enough time. And of course, for everyone is different. I can go ahead and train right now for this routine and gain muscle within two weeks. You can go ahead and do it within 2 months or one week. Some people take years. It depends. So do not expect all of the gains in the world within 1 month. But you are going to see very fast results and very fast progress in your strength, your gains, and the way that you are actually enjoying the workout because once you are progressing and once you see yourself growing in a mirror, you are going to love it. The only reason why you have not been able to stick to routines is because you do not see results with them. So, the result of that is going to be, "Oh, this doesn't work. I don't even enjoy this no more." When you see progress in something, you're automatically going to enjoy it. Even though the routine is way too long or it sucks or whatever, if you are going to stick to this and you see the results, you are going to actually enjoy it long term. And this routine is perfect for that enjoyment factor. And I'm exactly going to show you why. Now, this routine is very simple, but the results that the clients are getting, which you just saw on the screen, are absolutely insane. One student inside my program literally joined 2 months ago, and within those two months, he gained eight almost 9 lbs of muscle with the training that I'm going to explain you in this video. Another student went literally from being able to do body weightight pull-ups straight to weighted pull-ups about 3 or 4 months later of being in this program. So, this really works. Now, and by the way, if you want to be one of these members and you want me to actually help you in the process, click the top link in the description. It's very easy to join. You can go ahead and join right now. I'll see you inside and we're going to get some gains ASAP. All right, let's get into chapter number one. And that's going to be the first day of our training, right? And this first day of our training is going to be a compoundheavy day where we are going to be focusing on all the important compounds that calisthenics has to offer. Now, calisthenics is already a very compoundheavy sport. Majority of the exercises that you are going to use in your calisthenics journey are going to be compounds, but that does not mean that isolation is non-existent. I'm going to be talking about isolation a little bit later down the line, but this day is prioritized for compounds. We are just going to be focusing on compound training, and this is going to be blowing up our upper body the most. If we progress in this day, we can already gain more muscle than 99% of people doing some or not having any structure. So, we want to be having this day for the compounds. Now, when I say compounds, what are the exercises that I actually mean, right? I mean our normal pull-ups where we progressively overload as fast as we can and get stronger. That should always be the main focus. Then, our dips and doing our push-ups and doing our rows and our pike push-ups. These exercises are going to be giving you the results that you actually are looking for. It's not going to be some type of front lever pull-up. not going to be some type of rose that you have seen on the internet that looks super fancy or some type of negative pullover triple flip-flop. It's not going to be what you think. These exercises are going to provide you with the results that you want. But how are we going to structure this into a single day and use all of these compounds into a great workout? Well, number one, my structure goes as follows. What I always do is I like to start off with the most difficult exercises and the exercises that I want to progress in the most, which is in this case my dip, my pike push-up, and my pull-up. If I do those exercises first, I'm already good. And if I focus on progressively overloading, I'm already good. Usually, right now, as of late, I've been starting off with a push exercise. So, as of right now, that has been my weighted dip. I focus as much as I can on progressively overloading with that weighted dip. and I only do it for two total sets of going insanely hard with my intensity. Then I move on to my vertical pulling, which is then the exercise that I want to prioritize and progress in the most. So, it's going to be some type of puller variation that I like to do or want to progress in. And I can't tell you what that is for you. I of course can basically tell you what to do, which is all in the program by the way, but whatever. And then the third exercise is going to be the pike push-up because that exercise is very important for me because my overhead strength has been lacking and I want bigger shoulders. So that is the first three exercises. Everything that comes after that is just the remaining exercises in whatever order you want to do. So whether that is doing rows after your pike push-ups or doing your horizontal push exercise, it doesn't matter. Just do those two exercises after you have done your very important ones and then we are basically done for that compound day. Now what should the main focus of this compound day be? Because we can do all these exercises for years if we want to but still gain no results. A lot of people are doing this as of right now, and it's a huge mistake. We can do pike push-ups, pull-ups, dips, rows, whatever. We can do that for years long, months long. But I'm telling you right now, and I can put my heart on it. If you do that for years without getting stronger, I'm telling you right now, you won't see any results. You can go ahead and do 1,000 reps per exercise every single day. That's going to get you some gains. Absolutely. Because your body is going to be shocked from it, right? It's going to do something. it's going to react, but it does not mean that your body is going to continue making gains with that method of training. If that were to be the case, a lot more people on this planet would be in great shape. But the reason why they're honestly just not is because there is no real system behind it. And when you have a real system behind it actually takes you from skinny to jack that actually makes you progress within an exercise, everything is going to change. And this is the one thing that I'm trying to push on this channel the most. systems having a system behind everything that you do so that you can make gains. So that should be the main focus of these compounds that we are going to do. Now when we go to day number two, we are not going to be doing any compounds, which sounds a little bit weird, I know, but we are rather off right now isolating the muscles that we have worked yesterday, but that were not targeted as good in day number one. So our biceps, our triceps, our lateral delts should be isolated on this second day. This is what I do and this has been my favorite way of training because every single time I do my pure compound day that has been basically providing me with the most gains. But the second day I dedicate to my lagging areas such as my biceps, my triceps, shoulders, the muscle groups that do not get targeted as well with those compounds so that we can do those in day number two to fully grow them. I'm telling you right now, if there's anybody on the internet telling you right now that, yo, doing your dips and pull-ups is going to be enough for the maximum bicep and tricep growth that you want, they're lying to you. They're straight up lying to you, and you do not want to buy it. I'm telling you right now from experience, I do not have the best arm genetics, tricep genetics, whatever. And guess what? Most people don't. It is very rare to have a leaked bicep genetics or good enough tricep genetics to have them grow quick from compounds. Most people on Earth, I'm telling you right now, need some isolation to make it grow. Do not skip the isolation work. I'm telling you, if you are just relying on the compounds, you are going to leave yourself with a spider build, which means big torso, small limbs. And this is not going to be for everybody. Some people have, you know, been a little bit more blessed with the way that their arms can grow. But for me and for most, this is not going to be the case. adding in some isolation and direct arm training is going to actually get your arms way bigger than you have been right now by just relying on the compounds. So in this day we are going to be focusing on three main bicep exercises and three main tricep exercises. So the first one for biceps is going to be the pelican curl. This is going to be the exercise that prioritizes the stretch right here. We want to focus on first increasing in reps. And the reason why is because most people cannot do a lot of reps with this. If there's a guy on the internet telling you right now or a friend telling you, "Oh, I can do 20 reps of pelican curls," I'm telling you right now. Please just show them a video of them doing it, bro. They're lying straight to your face. And the reason why is because the pelican curl is one of the most advanced bicep exercises that exists. The equivalent of a Nordic curl for your hamstrings is basically the the the pelican curl for your biceps. It is so difficult that most people cannot do any reps. So, I want you to learn this and I want you to start getting your biceps used to this exercise for only two sets when you do it. Second exercise is going to be ring bicep curl. The ring bicep curl is also extremely difficult if you do it basically flat. So, you see me doing it on the screen right here. I'm not fully flat right here because I'm trying to get a little bit more reps because when you're doing it fully flat, a lot of people are going to use their traps. They're going to use their back and it's not supposed to be done like that. So, stand up a little bit more straight so that it becomes easier to curl. curl towards your forehead, squeeze your biceps right there, lower it quite slowly, and just repeat the process all over again. And then the third exercise is going to be a little bit of a compound movement. I'm not going to lie, don't call me a fraud, but we're going to be taking the back out of this. So, this is going to be pinned chin-ups, which is technically a compound movement, but we are going to be taking the back out of the equation way more than we would regularly be doing with a normal chin-up. Because a normal chin-up is heavy back focus, right? We get a lot of back activation with a normal pull-up and chin-up. But with this one, we take the bottom range of the motion completely out of the picture, which makes our biceps the only primary worker. And we want to be doing this exercise after our isolation so that our biceps are pre- fatigued so that they are the main workers instead of your back because your back is fresh, right? Your back hasn't done anything. So when you jump into this exercise, the first thing that is going to hit failure is your biceps and not your back. which is why you should do this after you are actually done with all your isolation work. Keep that in mind. I hope you have written that down. Then for our three tricep exercises, we're going to be doing very easy exercises. The first one is going to be the skull crusher. You can do it on rings or on bars. I prefer it on rings because you have more range of motion, more freedom in how you move. And we want to be doing this also for two exercises. And the main focus should always be getting more reps because as I said, it's probably going to be very hard to do this for multiple repetitions at let alone like 10 or 12 or whatever. Most people can't even do four of these. So when you start off with four, that's totally fine. Don't worry about the pump. Do not worry about oh reps you need 8 to 12 for stimulus. Don't worry about that We are going to work our way up which is going to cause for gains. Second exercise, which is by the way my favorite exercise for triceps of all time, is going to be the bodyweight JM press or the calisthenics JM press because we can do this weighted or body weight. But we want to be doing this exercise that acts as a strength movement. This exercise is very comfortable on our elbows. It's a little bit easier on our elbows than, for example, a skull crusher. So we can make some real strength moves with this exercise. We can add a lot of weight on our back. We can wear weight vests. We can do it basically on rings. We want to be doing this exercise with the focus of getting as strong as possible because it's basically like the tricep bench press, which is what a JM press actually is, but whatever. So, this exercise is perfect for going heavy and learning how to get stronger with it. And then the third one, which is going to be also a compound, but if you actually do it correctly, it's going to be an isolation exercise, which is going to be the tricep dip, aka the bench dip. This exercise if you do it properly can really turn into a isolation movement as I said if you do it correctly. If you're not going to do it correctly then forget it. If you are going to do this exercise like you do a normal dip. So having your elbows pointing straight up. It's not going to do a lot. What you want to be doing is is kind of mimicking a JM press or a tricep push down in the gym. Whatever you are used to mentally. You want to be copying that. So, your elbows should drive back so that you can actually get the most stretch on your triceps and literally extend back up and get that squeeze on your triceps. Those are the only three. And for every single exercise that I just named for biceps and triceps, I want you to be doing two sets of high intensity. And I will explain in a little bit what intensity actually is. And by the way, bro, these two workouts that I've basically just explained to you is exactly the whole structure of my coaching and of the Jack by Kellis program, which is the top link in the description. Every single member inside of here has been literally following this structure inside of the program where I teach you everything in detail on what to do and exactly how to set up this program also for the future in progression and how to actually progress with it over time. So, if you want the exact blueprint and how to go from skinny to jack and exactly how to add isolation, how to add weights, how to add hybrid calisthenics, then click the top link in the description because everything is laid out in there. And with that, you will actually be able to go from skinny to jacked within 6 months time if you actually focus on it. So, go down there right now and I'll see you inside. Then, we have day number three and that's going to be a leg day. Now, for leg day, I only have a very limited amount of exercises because a lot of times I like to go to the gym, too, and I do heavy barbell squats, which is also calisthenics. But when I'm at home, I like to do three main exercises, and that is all that I do. Number one is going to be heavy walking lunges for as many steps as I can. The reason why walking lunges is because it's my favorite leg exercise. There's nothing else that burns my legs out more than just a normal walking lunge. Extremely heavy, as heavy as I can. Second exercise, doing squats. Depending on what type of equipment you have at home, you can do them standing, holding like two bars or whatever, or holding like your wall and doing them assisted that way. Or you can do them assisted like I'm actually showing you right here on the screen, which is quite literally the calisthenics version of a leg extension. And it might be even greater because of the stretch at the bottom. It is limitless until your knees hit the ground. But this exercise is going to be causing for tremendous soreness if you do it for the first time. And over time, you will be able to increase the overload on it when it comes to the weights, when it comes to the reps, and you will be able to get great gains from it. Now, the third exercise is going to be normal Bulgarian split squats, which is also calisthenics, and going weighted on it, and elevated so that we can actually get a deeper range of motion and have a more difficult time pushing up. And those are the only three I like exercises that I actually use when I train at home. When I'm in the gym, I basically do the same three, but just heavier weights and different setups. That's it. Now, the main key to this whole thing that I do, which is actually going to lead you to growth, as I said, was progressive overload and focusing on the strength of it. But the second is actually intensity. So, the reason why I only do two sets per exercise, which I've been telling you per workout, is because that is the only way for me to add a ton of intensity to every single exercise, which is going to cause for more growth. Most people on the internet will tell you, yo, you just have to do for like a lot of times. And the only reason why I don't believe in that is because it's very, very tough to actually, first of all, recover from it, to actually put difficulty behind the exercise. Because the only reason why muscles grow is because they're having a hard time. and then they recover from that hard time. So, if you're not putting it through a hard time, then what are your muscles doing? They're just moving. They're not really working. The only reason why certain people look like they really train hard in the gym is because they have intensity added to their workouts. If you're not going to do that, you're not going to see the gains that you want to see. So, intensity should be the main objective of every single exercise and every single set that you do. The only reason why I have this physique right here is because I've built the basis with calisthenics basics, but started to add more and more intensity per set and learned how to do that so that over time my body could actually change. Because every single time when I'm adding intensity while progressively overloading on my body, my body says, "Bro, we need to adapt again so it keeps on getting better. It keeps on growing. It keeps on getting stronger." And that is exactly what you want. And that is also the exact reason why you see all of these members right here. As you can see, this guy, this guy, this guy, this guy, they're all making insane fast progress because they are actually getting stronger. They're adding intensity to their workouts. And they have a system, a system that allows them to progress from level one to level two, from skinny to gains, from weak to strong. So, if you want that system, then click the top link in the description. Everything is going to be laid out in there. And also, bro, every single piece of equipment that you saw me use in today's video is from gornation.com. So, if you go down there right now, you can use the code bars 10 for 10% off and you will get everything that you need with 10% off. So, I'll see you at gornation.com and in the Jackillison program. And as always, bro, watch this video right here because if you are not going to watch this video, this video that you have just watched is not going to mean anything. So go ahead and implement this value right here before implementing this