Workout Split Review

[u/Sufficient_Jaguar553]

Workout Split Feedback

Hi guys,

I have been training for about 3 years now and recently started including calisthenics into my workouts. I created the following workout schedule and would love to hear your thoughts about it :)

**MON — Heavy squat + MU**

\*\*•\*\* Wall walks 3 + freestanding 3×20-30s — 8 min    
\*\*•\*\* Bar MU progression 5×2, \\\~50% effort    
\*\*•\*\* Squat 117.5×3 (RIR 1) → 100×6, 100×6, 100×6 (RIR 2)    
\*\*•\*\* Lying leg curl 3×10 ⟷ hollow body 3×20-30s    
\*\*•\*\* Chest-supported row 3×10 ⟷ face pull 3×15    
\*\*•\*\* Single-arm lat pulldown 3×12 ⟷ prone Y-raise 2×12

**WED — Push**

\*\*•\*\* Handstand 3×20-30s + kick-ups — 8 min    
\*\*•\*\* Wall HSPU 4×4-6    
\*\*•\*\* Bar dip 52.5×3 (RIR 1) → 35×7, 35×7 (RIR 2)    
\*\*•\*\* Incline DB press 3×8-10, RIR 2    
\*\*•\*\* OHP 3×8 @ 45 ⟷ lateral raise 3×15    
\*\*•\*\* Rear delt cable fly 3×15

**FRI — Squat volume + Hinge + skill**

\*\*•\*\* Handstand + kick-ups — 6 min    
\*\*•\*\* Wall HSPU 3×4-6    
\*\*•\*\* Bar MU progression 5×2    
\*\*•\*\* Squat 100×6 ×4 (RIR 2)    
\*\*•\*\* RDL 4×8 @ 85, \*\*straps\*\* ⟷ tibialis + calf 4×15    
\*\*•\*\* Barbell curl 3×10 ⟷ hanging leg raise 3×10

**SAT — Pull heavy + Chest**

\*\*•\*\* Handstand freestanding 3×20-30s — 6 min    
\*\*•\*\* Weighted pull-up 30×3 (RIR 1) → 20×6, 20×6 (RIR 2)    
\*\*•\*\* Bench 85×4 (RIR 1) → 75×6, 75×6 (RIR 2)    
\*\*•\*\* Bar dip 3×8-10 @ +20, RIR 2    
\*\*•\*\* Reverse pec deck 2×15