sullen oriole
I have been doing this since the start of 2026, but I don't think its amazing. Does anyone have any changes or advice? It is all bodyweight, besides some that require my pullup/dip station and dumbells:
General Structure
3–4 sets each exercise
4–8 reps
2–3 minutes rest between sets
Day 1 – Push A
• Push-ups (standard, feet elevated, or banded)
• Pike push-ups or downward dog push-ups
• Bench dips or close-grip push-ups
• Scapula push-ups
• Core: plank or hollow hold
• Overhead press or lateral raises
Day 2 – Pull A
• Pull-ups or chin-ups (assisted or negatives allowed)
• Inverted rows or ring rows
• Scapula pull-ups or dead-hang shrugs
• Band face pulls or reverse flyes
• Core: hanging knee raises or leg raises
• Rows or hammer curls
Day 3 – Legs A
• Squats (bodyweight, goblet, tempo, or box)
• Bulgarian split squats or walking lunges
• Step-ups
• Glute bridges or hip thrusts
• Calf raises
• Core: ab rollouts or plank variations
Day 4 – Push B
• Dips (bench or bars)
• Planche leans or pseudo-planche push-ups
• Decline or archer push-ups
• Band overhead press
• Wall handstand hold or pike HSPU
• Core: side plank or hollow hold
Day 5 – Pull B
• Chin-ups or mixed-grip pull-ups
• Elevated rows or single-arm row progression
• Isometric pull-up hold or front lever tuck
• Band curls or hammer curls
• Band pull-aparts or face pulls
• Core: superman hold or back extension
Day 6 – Legs B
• Single-leg Romanian deadlifts
• Nordic curls (band-assisted) or sliding leg curls
• Assisted pistol squats or box pistols
• Reverse or curtsy lunges
• Calf raise variations
• Core: bird dogs or back extensions