# 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
- 4 × 6-10 Push-Up
- 4 × 6-10 Dip (Parallel Bar)
- 2 × 8-10 Shoulder Press - Dumbbell
- 3 × 15-20 Pull Apart - Resistance Band
- 2 × 12-15 External Rotation - Resistance Band


## Pull A


## Legs A


## Push B


## Pull B


## Legs B + Core