Baesic Pro

BAE-SIC
PROGRESSIONS
STRENGTH STANDARDS AND PROGRESSIONS
FOR BASIC RING & BODYWEIGHT
MOVEMENTS
fiwex92447@hondabbs.com
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
CONTENTS
CHAPTER 1 CHART PURPOSE
CHAPTER 2 PUSH
CHAPTER 3 PULL
CHAPTER 4 LEGS
CHAPTER 5 CORE
CHAPTER 6 HOW TO USE CHART
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
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...
CHAPTER 2 PUSH
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
CHAPTER 3 PULL
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
CHAPTER 4 LEGS
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
CHAPTER 5 CORE
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
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...
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
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
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
GLOSSARY / SLANG TERMS

Pipe Pushup = Pike Pushup
Baby Making Pushup = Dive Bomber Pushup
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

Baesic Pro

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All rights reserved

This book or any part thereof, may not be reproduced or

CHAPTER 1 CHART PURPOSE

CHAPTER 6 HOW TO USE CHART

This progression chart is not designed to, and therefore

All content, including text, images and information,

The content is not intended to substitute for professional

Please never disregard professional medical advice, or

If you do not agree with the statements above, then you

When it comes to building an aesthetic physique, we

The Principle Of Progressive Overload

Which states that in order to build muscle and get

And in traditional weight lifting, one of the most

While in calisthenics, we can create the same effect by

But it can be challenging to understand how all the

Luckily, this progression chart is here to tackle this

Kneeling Baby Dips

Regular Baby Bulgarian

FE Diamond Elevated Pipe PU

Archer Assisted Fly

BM Deep Elevated Pipe PU

Elevated OA PU Deep Wall HS PU

RTO Maltese PU Archer Dips

RIng OA PU Deep Free HS PU

Row Scapula Pull

Archer Row Tuck MU Eccentics Tuck

Straddle OA Row ADV Tuck ADV Tuck

Manlte One Leg / Straddle

One Leg / Straddle Archer Pullups

L Mantle Wide MU Half Lay

Full L Archer Pullups Full

Pistol Eccenctric RHC

Deep Step Up SL Glute Bridge SL RHC SL Calf Raise

Nordic Ham Curls

Support Knee Raises Plank

Hanging Knee Raises Body Saw

Hanging Leg Raises

The goal of this chart is to help you categorize and

Gaining mastery in each of these categories is the secret

But in order to accomplish this, we must first learn how

And to maintain structural balance, you ideally should

If you're trying to achieve the one arm chin-up, wide

That's way too much!!! Chill the hell out

This will help you avoid burnout, injury and a lack of

And an excellent opportunity to put more focus on

Which will have a positive effect keeping you injury

CARRY OVER EFFECT

For example, lets say you're putting a lot of energy into

But because this is a pushing movement, you will also

Also, if you're having a difficult time unlocking a new

By shifting your focus to another progression grouped

GLOSSARY / SLANG TERMS

This chart is a resource that should act as a

I believe in you, and can’t wait to see your

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