BAE-SIC
PROGRESSIONS
STRENGTH STANDARDS AND PROGRESSIONS
FOR BASIC RING & BODYWEIGHT
MOVEMENTS
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Copyright: © 2021 by Tome Tao
All rights reserved
This book or any part thereof, may not be reproduced or
recorded in any form without permission, except for
brief quotations embodied in critical articles or reviews
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CONTENTS
CHAPTER 1 CHART PURPOSE
CHAPTER 2 PUSH
CHAPTER 3 PULL
CHAPTER 4 LEGS
CHAPTER 5 CORE
CHAPTER 6 HOW TO USE CHART
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DISCLAIMER
This progression chart is not designed to, and therefore
does not, provide medical advice.
All content, including text, images and information,
available in this file are for general informational
purposes only.
The content is not intended to substitute for professional
medical advice, diagnosis or treatment.
Please never disregard professional medical advice, or
delay in seeking it, because of anything you have read in
this workout program.
Tao shall not be held liable for any damage and/or injury
caused by the exercises you obtain from this file.
If you do not agree with the statements above, then you
should not apply any of the exercises, workouts and
training advice offered by this program
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CHAPTER 1 CHART PURPOSE
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CHAPTER 1 CHART PURPOSE
Muchacho!
When it comes to building an aesthetic physique, we
must always follow
The Principle Of Progressive Overload
Which states that in order to build muscle and get
stronger, you must gradually increase the demands you
place on your body over time
And in traditional weight lifting, one of the most
efficient ways of doing this is simply adding load...
While in calisthenics, we can create the same effect by
using harder progressions of the basic movements
But it can be challenging to understand how all the
movements relate to each other, and in what order each
progression should be followed
Luckily, this progression chart is here to tackle this
problem...
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CHAPTER 2 PUSH
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HORIZONTAL PUSH VERTICAL PUSH
PUSHUPS RING PUSHUPS RING FLY SUPPORT RING DIPS HS PU
Kneeling Baby Dips
Regular
BEGINNER
Regular Baby Bulgarian
Diamond Ring PU
Turn Out Dips Pipe PU
FE Bulgarian Ring PU
FE Diamond Elevated Pipe PU
INTERMEDIATE
Archer Assisted Fly
BM Deep Elevated Pipe PU
Bulgarian
DIamond BM Wall HS PU
ADVANCED
RTO PP PU Swinging
Elevated OA PU Deep Wall HS PU
Fly
OA PU Free HS PU
SENSEI
RTO Maltese PU Archer Dips
RIng OA PU Deep Free HS PU
Abbreviations
PU = Pushup RHC = Ring Ham Curl BM = Baby Making SL = Single Leg
HS = Handstand OAC = One Arm Chinup OA = One Arm
PP = Psuedo Planche RTO = Rings Turned Out MU = Muscle Up
ADV = Advanced PP = Psuedo Planche FE = Feet Elevated
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CHAPTER 3 PULL
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HORIZONTAL PULL VERTICAL PULL
ROWS LEVER ROW PULLUPS OAC RING MU LEVER RAISE
Baby Pullups
BEGINNER
Row Scapula Pull
Eccentrics
Arc MU Rows
Wide Pullups
Archer Row Tuck MU Eccentics Tuck
INTERMEDIATE
L Wide Pullups
Straddle OA Row ADV Tuck ADV Tuck
MU
Manlte One Leg / Straddle
ADVANCED
One Leg / Straddle Archer Pullups
L Mantle Wide MU Half Lay
OA Row
OAC Eccentrics L MU
SENSEI
Full L Archer Pullups Full
OAC Archer MU
Abbreviations
PU = Pushup RHC = Ring Ham Curl BM = Baby Making SL = Single Leg
HS = Handstand OAC = One Arm Chinup OA = One Arm
PP = Psuedo Planche RTO = Rings Turned Out MU = Muscle Up
ADV = Advanced PP = Psuedo Planche FE = Feet Elevated
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CHAPTER 4 LEGS
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LEGS
SQUAT PISTOL SQUAT GLUTE BRIDGE HAM CURLS CALF RAISE
Air Squat
BEGINNER
Split Squat
Baby RHC
Glute Bridge Calf Raise
Bulgarian Split Squat
Box Pistol / Ring Pistol
Cossack Squat
INTERMEDIATE
Pistol Eccenctric RHC
ADVANCED
Deep Step Up SL Glute Bridge SL RHC SL Calf Raise
Pistol
SENSEI
Nordic Ham Curls
Abbreviations
PU = Pushup RHC = Ring Ham Curl BM = Baby Making SL = Single Leg
HS = Handstand OAC = One Arm Chinup OA = One Arm
PP = Psuedo Planche RTO = Rings Turned Out MU = Muscle Up
ADV = Advanced PP = Psuedo Planche FE = Feet Elevated
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CHAPTER 5 CORE
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CORE
HANGING LEG RAISE RING ROLLOUTS
BEGINNER
Support Knee Raises Plank
INTERMEDIATE
Hanging Knee Raises Body Saw
ADVANCED
Kneeling Rollouts
Hanging Leg Raises
SENSEI
Full Rollouts
Abbreviations
PU = Pushup RHC = Ring Ham Curl BM = Baby Making SL = Single Leg
HS = Handstand OAC = One Arm Chinup OA = One Arm
PP = Psuedo Planche RTO = Rings Turned Out MU = Muscle Up
ADV = Advanced PP = Psuedo Planche FE = Feet Elevated
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CHAPTER 6 HOW TO USE CHART
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CHAPTER 6 HOW TO USE CHART
The goal of this chart is to help you categorize and
understand of the difficulty of each bodyweight
progression in the following categories
Horizontal Push
Horizontal Pull
Vertical Push
Vertical Pull
Legs
Core
Gaining mastery in each of these categories is the secret
to achieving god like levels of strength and a balanced
physique
But in order to accomplish this, we must first learn how
to handle factor like...
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CHAPTER 6 HOW TO USE CHART
GOALS
Having well defined goals will keep your training both
fun and structured
And to maintain structural balance, you ideally should
work on 1-2 goals from each category for push, pull,
legs and core
For example,
If you're trying to achieve the one arm chin-up, wide
muscle up, full lever raise and archer chin up, all at the
same time
That's way too much!!! Chill the hell out
Instead pick only 1-2 pulling goals, and put all your
energy into accomplishing them for a period of time
before switching your focus
This will help you avoid burnout, injury and a lack of
progress
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CHAPTER 6 HOW TO PROGRESS
STRUCTURE
After taking a closer look at the chart, you may notice
that you are advanced in one area yet lagging in
another...
This is normal
And an excellent opportunity to put more focus on
bringing up your weaker areas
Which will have a positive effect keeping you injury
free, improving your muscular proportions, and getting
all the muchachas to start calling you BAE
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CHAPTER 6 HOW TO PROGRESS
CARRY OVER EFFECT
Using this chart as a road map for your training will
help you make steady gains by taking advantage of the
carryover effect
For example, lets say you're putting a lot of energy into
achieving the Archer Dip
But because this is a pushing movement, you will also
see improvements in other pushing exercises like ring
pushups, handstand pushup e.t.c
Also, if you're having a difficult time unlocking a new
movement, this can easily be solved
By shifting your focus to another progression grouped
left or right on the chart, to eliminate any weak spots
that may be holding you back
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CHAPTER 6 HOW TO PROGRESS
GLOSSARY / SLANG TERMS
Pipe Pushup = Pike Pushup
Baby Making Pushup = Dive Bomber Pushup
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GOOD LUCK
Muchacho!
This chart is a resource that should act as a
roadmap on your journey towards creating a
physique to be proud of
I believe in you, and can’t wait to see your
amazing results
Thank you for all your support and I wish you the
best of luck in your quest for BAESIC GAINS
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