# 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.

## Push A

Jump Rope · Jumping Jacks

### Workout

- 1 × 1-2min Jump Rope
- 1 × 20 Arm Circle
- 1 × 15 Pull Apart - Resistance Band
- 1 × 10 Scapular Push-Up
- 1 × 10 Thoracic Rotation
- 1 × 10 Shoulder Dislocate - Resistance Band
- 1 × 30s Wrist Circle
- 4 × 5-8 Dip (Parallel Bar)
- 3 × 8-12 Push-Up
- 3 × 8-10 Shoulder Press - Dumbbell
- 3 × 10-12 Triceps Extension (Overhead) - Sled
- **Superset · 3 rounds**
  - 12-15 External Rotation - Resistance Band
  - 12-15 Lateral Raise - Dumbbell


## Pull A

Jump Rope · Dead Hang · Pull Apart · Scapular Pull-Up · Arm Circle · Elbow Circle · Pull-Up · Row · Bicep Curl

### Workout

- 1 × 1-2min Jump Rope
- 2 × 20-30s Dead Hang
- 1 × 15 Pull Apart - Resistance Band
- 1 × 10 Scapular Pull-Up
- 1 × 20 Arm Circle
- 1 × 10 Elbow Circle
- 1 × 15-20 Wrist Flexor Stretch
- 4 × 5-8 Pull-Up
- 3 × 8-12 Row - Other
- 3 × 8-10 Bicep Curl - Dumbbell
- 3 × 12-15 Reverse Curl - Dumbbell
- **Pair · 3 rounds**
  - 15-20 Wrist Curl (Seated Palms-Up) - Dumbbell
  - 15-20 Wrist Curl (Palms-Down, Bench) - Dumbbell


## Legs A

Jump Rope

### Workout

- 1 × 1-2min Jump Rope
- 1 × 10 Ankle dorsiflexion rock
- 1 × 10 Leg Swing (Front & Side)
- 1 × 10 Lunge (Walking)
- 1 × 30-45 Deep Squat Hold
- 1 × 15 Glute Bridge
- 1 × 20-30s Plank
- 4 × 6-10 Squat - Resistance Band
- 3 × 8-10 Deadlift (Romanian) - Barbell
- 3 × 6-10 Nordic Hamstring Curl
- 4 × 12-15 Calf Raise - Barbell
- 3 × 8-15 Leg Raise (Hanging, Straight)
- 3 × 20-30s Copenhagen Plank


## Push B

Jump Rope · Jumping Jacks

### Workout

- 1 × 1-2min Jump Rope
- 1 × 20 Arm Circle
- 1 × 15 Pull Apart - Resistance Band
- 1 × 10 Scapular Push-Up
- 1 × 10 Thoracic Rotation
- 1 × 10 Shoulder Dislocate - Resistance Band
- 4 × 8-12 Pike Push-Up
- 3 × 12-15 Push-Up
- 3 × 12-15 Dip (Parallel Bar)
- 3 × 8-12 Triceps Extension (Overhead) - Sled
- **Superset · 3 rounds**
  - 15-20 Lateral Raise - Dumbbell
  - 15-20 Face Pull - Cable


## Pull B

Jump Rope · Dead Hang · Pull Apart · Scapular Pull-Up · Arm Circle · Elbow Circle · Pull-Up · Row · Bicep Curl

### Workout

- 1 × 1-2min Jump Rope
- 2 × 20-30s Dead Hang
- 1 × 15 Pull Apart - Resistance Band
- 1 × 10 Scapular Pull-Up
- 1 × 20 Arm Circle
- 1 × 10 Elbow Circle
- 4 × 8-12 Row - Other
- 3 × 12-15 Pull-Up
- 3 × 15-20 Face Pull - Cable
- 3 × 10-12 Hammer Curl - Dumbbell
- **Pair · 3 rounds**
  - 15-20 Wrist Curl (Seated Palms-Up) - Dumbbell
  - 15-20 Wrist Curl (Palms-Down, Bench) - Dumbbell
- 3 × 30-60s Dead Hang


## Legs B + Core