🧠 Weekly Layout (Powerbuilding + Skill)
Day Split Focus
Mon Push (Heavy) Strength Chest/Triceps + Core + Neck
Tue Pull (Heavy) Strength Back/Biceps + Muscle-Up Prog.
Wed Legs (Heavy) Squat/Deadlift Strength + Core + Pistol
Thu Push (Volume) Shoulder/Chest Hypertrophy + Handstand
Fri Pull (Volume) Back/Biceps Hypertrophy + Neck + Planche
Sat Legs (Volume) Posterior Chain Focus + Core + Mobility
Sun — Rest / Skill Day (Mobility, holds, form)
✅ Core Principles:
Powerlifting core lifts (Low rep, high intensity)
Bodybuilding volume (10–20 sets/week)
Calisthenics skill work practiced frequently
Neck trained twice weekly
Abs/core trained 3×/week
Periodized (rotate intensity every 4–6 weeks)
📘 MONDAY: PUSH – Strength + Core + Neck
🔩 Power Focus
Barbell Bench Press – 4×3–6
Overhead Press – 3×4–6
Weighted Dips – 3×6–8
🔧 Hypertrophy Focus
Incline DB Press – 3×8–10
Machine Chest Press – 2×12–15
Lateral Raise + Dropset – 3×12–15
🧠 Core + Neck
Hanging Leg Raise – 3×12
Weighted Planks – 3×30 sec
Neck Flexion/Extension (Plate or Harness) – 2×15 each
📘 TUESDAY: PULL – Strength + Muscle-Up Progression
🔩 Power Focus
Weighted Pull-Ups – 4×4–6
Barbell Row – 3×5–8
Deadlifts (speed work) – 3×3 (submaximal)
🔧 Hypertrophy Focus
Cable Lat Pulldown – 3×10–12
Preacher Curl – 3×10–12
Hammer Curls – 2×12–15
🧠 Skill Progression
Muscle-Up Work:
o Explosive Pull-Ups – 3×5
o Transition Drills on Low Bar – 3×3
o Band Assisted Muscle-Ups – 3×4
📘 WEDNESDAY: LEGS – Strength + Core + Pistol
Progression
🔩 Power Focus
Back Squats – 4×4–6
Romanian Deadlifts – 3×5–8
Leg Press – 3×10
🔧 Hypertrophy Focus
Walking Lunges – 3×12/leg
Leg Curls – 3×12–15
Seated Calf Raise – 3×15
🧠 Core + Calisthenics
Ab Wheel Rollouts – 3×10
Cable Crunch – 3×15
Pistol Squat Progression – 3×6/leg
(Box → Weighted → Full Reps)
📘 THURSDAY: PUSH – Hypertrophy + Handstand Work
🔧 Volume Focus
Incline Barbell Press – 3×8–10
Arnold Press – 3×10–12
Cable Fly – 3×12–15
Skull Crushers – 3×10–12
Lateral Raise (Long Set) – 1×40 total reps
🎯 Skill
Handstand Progression:
o Wall Holds – 3×30s
o Wall Walks – 2×3
o Freestanding Kickups – 10 attempts
📘 FRIDAY: PULL – Hypertrophy + Neck + Planche Work
🔧 Volume Focus
Pull-Ups (bodyweight) – 4×10
Seated Cable Row – 3×12
Face Pulls – 3×15
Incline Curls – 3×10
Concentration Curls – 2×15
🧠 Neck + Skill
Neck Lateral Raises – 2×15
Shrugs – 3×12 heavy
Planche Progression:
o Planche Leans – 3×20s
o Tuck Holds – 2×10s
o Band Planche Pushups – 2×3
📘 SATURDAY: LEGS – Volume + Posterior Chain + Core
🔧 Volume Focus
Front Squat – 3×8
Hip Thrust – 3×12
Stiff-Leg Deadlifts – 3×10
Glute Ham Raise – 2×15
Standing Calf Raise – 3×15–20
🧠 Core & Mobility
Cable Woodchoppers – 3×12/side
Hanging Windshield Wipers – 3×10
Pigeon Stretch, Cossack Squats – 2× each
🧠 PROGRESS TRACKING
Every 4–6 weeks:
Add 2.5–5 kg to powerlifts if reps/sets hit
Upgrade skill work (e.g., band → unassisted)
Deload week optional if recovery dips