Bruno Zgela: Croatian Endurance Calisthenics Athlete

Bruno Žgela, known as Brunson, is a Croatian Calisthenics athlete specializing in Endurance Calisthenics. He started in 2013, inspired by street workouts near his school. Over a decade, he refined his brutal high-volume training style, leading to national and international victories. His philosophy is simple: maximize volume, minimize rest, and push limits. With extreme endurance challenges like 1000 pull-ups in an hour, he’s proving that bodyweight strength knows no limits.

Quick Facts

• Full Name: Bruno Žgela
• Nickname / Artist Name: Brunson
• Height: 172 cm
• Weight: 75 kg
• Nationality: Croatian
• Birthplace: Zagreb, Croatia
• Birthday: 24.4.1998.
• Age: 27
• Profession: Graphic designer
• Started with Calisthenics: 2013.
• Sports Background: Wrestling, Football, Streetworkout & Calisthenics
• Instagram: @bruno.zgela
• YouTube: @bruno_zgela
• TikTok: @brun5on

The Start of Bruno’s Calisthenics Journey

When Bruno reached his teenage years, he became curious about improving his physique, partly because he started paying attention to girls and wanted to look strong and attractive. He believed that getting a six-pack was key to achieving that look. Since gym memberships were expensive and he felt too young for traditional weight training, he grew interested in street workouts. He noticed older kids training on a makeshift outdoor gym near his school, and that environment drew him in.

Bruno already had some base strength from wrestling, which helped him with pull-ups, push-ups, and dips early on. He began with circuit-style routines, repeating these basic exercises in rounds. From the start, he was attracted to “strength and endurance” training, and this focus has stayed with him for over a decade.

Originally, freestyle calisthenics (performing dynamic, acrobatic moves) appealed to him because competitions for sets and reps were rare at the time. He spent about six years practicing various static holds—planche, hefesto, and front lever—while also doing basic sets and reps. Eventually, sets and reps competitions began to gain popularity. Bruno entered his first contest in Zagreb, Croatia, which opened his eyes to his true potential in endurance-based events. He decided to commit fully to sets and reps, leaving freestyle behind—a decision he still stands by.

Early Calisthenics Inspirations

In the beginning, Bruno looked up to groups and athletes like Bar Brothers, Dejan Stipke, and Vadym. Their remarkable strength and physique proved that one could develop an impressive body through bodyweight exercises alone—no need for a regular gym. Nowadays, Bruno finds inspiration in his own journey, looking at how far he has come and how much further he can go.

Sports Background Before Calisthenics

Bruno once trained in wrestling, which exposed him to basic bodyweight exercises. After every wrestling session, athletes had to complete a set of pull-ups, push-ups, and rope climbs before leaving. This routine built the foundation of strength he would later use in calisthenics. He wrestled for about two years in elementary school, then switched to football for a few months. However, neither sport felt truly motivating or inspiring. When Bruno found calisthenics, the difference in how he felt during training confirmed that he had finally discovered what he loved.

Example Calisthenics Workout Routine

Bruno’s training focuses on bodyweight endurance, so he designs routines around high volume and short rest intervals. Below is a snapshot of his typical program:

Pull Calisthenics Workout

A pull-focused routine with push exercises used as active rest between pulling sets.

• 5 Rounds

Rest: 30 seconds between each exercise, 90 seconds between each round

Exercises per round:

• 16 Pull-ups
• 16 Chin-ups
• 45 Push-ups
• 16 Close Chin-ups
• 16 Wide Pull-ups
• 16 Chin-ups

Push Calisthenics Workout

Round 1

Pyramid: 5 → 40 → 40 → 5

Exercises:

Dips + Push-ups (superset)

Increase dips and push-ups by 5 reps each round up to 40, then go back down.

Round 2

Pyramid: 5 → 40 → 40 → 5

Exercises:

Straight Bar Dips + Triceps Dips (superset)

Same concept as Round 1.

Legs Calisthenics Workout

Round 1 (with +5 kg load)

30 seconds rest between lunges and squats, 60 seconds rest between rounds

Exercises:

• 25 Jumping Lunges → 25 Jump Squats
• 24 Jumping Lunges → 24 Jump Squats
• 23 Jumping Lunges → 23 Jump Squats
• 22 Jumping Lunges → 22 Jump Squats

Round  2 (Bodyweight Pistol Squats)

Exercises:

• 12 pistol squats each leg
• 10 pistol squats each leg
• 8 pistol squats each leg

Favorite Calisthenics Exercises

Bruno ranks his top exercises as follows:

1. Dips
2. Pull-ups
3. Push-ups
4. Muscle-ups

He loves dips the most, finding them naturally fluid and comfortable. The others—pull-ups, push-ups, and muscle-ups—are classic bodyweight moves that deliver the best results for both strength and aesthetics.

What He Loves Most About Calisthenics

Bruno appreciates the freedom and flexibility that calisthenics offers. Because no gym membership or fancy equipment is required, anyone can train anywhere, anytime. He also values the inclusive and supportive community. In his experience, these factors make it easier for people to stick with the sport than they would in more conventional settings like a commercial gym.

Recommendations for Beginners

Bruno believes the right approach depends on the individual’s performance level and body composition. Lighter athletes can typically start by mastering basic upper-body exercises—push-ups, pull-ups, and dips—until they can build a routine around higher-volume sets.

Heavier athletes who cannot yet do a single pull-up can start with exercises like Australian pull-ups (a more horizontal version) or use resistance bands. Focusing on cardio and maintaining a caloric deficit also helps reduce body weight, making moves like pull-ups more manageable. Gradual progressions are essential, so beginners can adapt and gain strength steadily.

Competition Highlights

Bruno has participated in several competitions, both nationally and internationally. On the national level, he has earned multiple first-place finishes, making him a recognized champion of strength and endurance in Croatia. Internationally, he has competed in:

• International Championship in Serbia (No official name) – 1st place
• World Championship in Latvia (SWCF) – 2nd place
• European Championship in Sweden (Beast of the Barz) – 1st place

His most recent competition was in Germany (Calisthenics Cup), where he advanced to the round of eight before getting eliminated.

Favorite Competition

Among all the events he has attended, Bruno’s favorite is the Beast of the Barz 2023 in Stockholm, Sweden. It wasn’t just the victory that made it special—he values the people he met and the opportunities that came from winning. This competition stands out for its positive atmosphere and long-lasting connections.

Toughest Workout Challenges

Bruno has tackled several grueling challenges over the years. Some of the hardest include:

• 1,000 pull-ups in one hour
• 2,000 dips in one hour
• 1,000 push-ups in one set

These endurance tests push both his mental and physical limits, exemplifying his dedication to the sport.

Strength Goals

Bruno’s primary aim is to maximize his strength and endurance. He wants to be known worldwide for his dip endurance and set records for the most consecutive dips. Beyond that specific goal, he wants to remain a well-rounded athlete, excelling in all areas of calisthenics.

Future Plans (Next 5–10 Years)

Looking ahead, Bruno hopes to earn a living from the sport he loves. He wants to continue growing physically and mentally, pushing the boundaries of what he can achieve in calisthenics while sharing his journey with others.

Essential Equipment

Bruno keeps it simple, relying on:

• Pull-up bar and dip bar for training
• Resistance bands for warm-ups and stretching
• Foam rollers for recovery and muscle relief

Favorite Music

Bruno doesn’t have a single favorite song, but he enjoys listening to artists like J. Cole, Joyner Lucas, and Logic. Music is a big part of his everyday life, helping him stay energized and focused during workouts.

Training Philosophy

Bruno’s philosophy is to “do as much as possible in as little time as possible.” He believes this is the essence of true endurance. Most of his workouts involve chasing personal records—improving on his previous time or number of reps. When he hits a new milestone, he either shortens rest intervals or increases total volume.

How He Stays Consistent

For Bruno, consistency is second nature because he loves what he does. Training breaks up the routine of a typical 9-to-5 life and keeps him motivated, disciplined, and hopeful for more. He sees his progress—going from a single pull-up to his current feats—as a powerful reason to never give up.

His Recovery Methods

Bruno’s approach to recovery includes:

• High protein intake throughout the day
• Warm-ups and stretching before and after workouts
• Quality supplementation for optimal muscle and hormonal functioning (magnesium, MSM, glucosamine, omega-3, vitamin D3)
• Foam rolling and muscle massage several times a week

How Does Bruno Deal With Injuries

Bruno prefers to manage injuries by understanding his own limits and bodily signals. Most of his injuries stem from overuse, such as tendinitis, which he treats by modifying exercises rather than stopping them entirely. He replaces painful movements with gentler variations that keep blood flowing to the affected area. He also continues his usual recovery routine of supplements, stretching, and massages.

Supplementation

On a daily basis, Bruno incorporates:

• Whey Protein
• Creatine
• Magnesium
• MSM (Methylsulfonylmethane)
• Glucosamine
• Omega-3
• Vitamin D3

Words of Advice

Bruno believes people should “keep it simple until they fall in love with it.” Growing up, he wanted to become many things but often lost interest in the daily grind. Calisthenics, however, was different—he enjoyed the challenge and pain that came with pushing his body. He believes discipline alone isn’t enough unless you actually like what you do. Once you find that passion, nothing can stop you.

A Day in the Life

Bruno describes himself as more of an evening person. His mornings are quiet and low-key. He starts the day with breakfast—often an egg omelet—alongside his supplements and coffee. He then works a regular job until the evening, which is when, as he puts it, “the magic called ‘workout’ happens.”

Brunos Personal Bests

• Pull-ups (unbroken): 67
• Dips (unbroken): 130+ (420 if he is allowed to rest in the upper position)
• Muscle-ups (unbroken): ~15–20 with acceptable form
• Bench Press (1RM): 140 kg
• Weighted Pull-ups (1RM): 60 kg
• Weighted Dips (1RM): 105 kg
• Weighted Muscle-ups (1RM): 25 kg

Conclusion

Bruno Žgela’s story is one of passion, perseverance, and personal growth. What began as a teenage quest to become stronger and more attractive turned into a lifelong commitment to calisthenics. Whether competing internationally, setting extreme endurance records, or simply training in his local park, Bruno stays grounded in the love of the sport and the community surrounding it.