Calisthenics PPL

A 6-day weighted calisthenics push/pull/legs split for a lean, athletic build. Basic compound moves (push-ups, dips, pull-ups, rows, squats, split squats, RDLs, Nordic curls), progressed by adding weight only — no skill work. Heavy and light versions of each lift alternate through the week, plus a few gym exercises for biceps/calves. Personal notes • Push-up bars: needed due to my wrist injury, not a general requirement. • Deload every 5-6 weeks, pull-up grip rotation, and rear delt work: general best practice for any weighted program, not injury-specific. • Nordic curls: added by personal preference for hamstring balance — optional.