ebon siren
Been doing this split for some time now and while I feel like it works fine, maybe some tweaks or opinions will make it more optimized.
Monday push/pull
3x muscle up
3x L-sit to handstand
2x rear delts
2x side raises
3x weighted pull-up
3x weighted dips
3x bicep-tricep superset
Tuesday kickbox
1x hr kickbox
Wednesday rest or extra legs
Thursday push en kickbox
3x L-sit to handstand
2x side raises (cable)
3x incline bench
2x cable fly (low to high)
3x tricep
1x hr kickbox
Friday pull:
3x muscle up
2x rear delts cable
3x weighted pull-up
2x rows (arnold or cable)
3x bicep
Saturday legs:
3x squats
3x hip thrust
3x calf raises
2x leg extensions
Sunday rest
celest vine