Day 1 – Push (Bodybuilding Focus)
Day 2 – Pull + Calisthenics Foundations
Day 3 – Legs (Bodybuilding Focus)
Day 4 – Calisthenics Strength & Skill
Day 5 – Push/Pull Hybrid Calisthenics + Core/Power
| Exercise |
|---|
| Barbell Bench Press |
| Cable Flies / Pec Dec |
| Incline Press |
| Lateral Raises |
| Overhead Triceps Extension |
| Rope Pushdowns |
| Behind-the-neck press |
| Cable Kickbacks |
| Exercise |
|---|
| Weighted Pull-Ups |
| L-sit |
| Lat Pulldown (Neutral Grip Optional) |
| Reverse Pec Deck Machine |
| T-bar Rows |
| Incline Curls |
| Preacher Curl |
| Bayesian Cable Curls |
| Hammer Curls |
| Exercise |
|---|
| Leg Extension |
| Romanian Deadlift |
| Leg Curls |
| Hip Thrust |
| Hip Abductors |
| Standing Calf Raises & Military Press |
| Squatting Upright Rows |
| Seated Calf Raises |
| Exercise |
|---|
| Muscle-Up Transition Drills (Band or Assisted) |
| Explosive Pull-Ups / Chest-to-Bar |
| Dips / Weighted Dips |
| Front Lever Tuck Progression |
| Back Lever Tuck Hold |
| Handstand Practice (Wall → Freestanding) |
| Planche Lean / Tuck Planche |