UL × PPL · CALISTHENICS

WORKOUT
ROUTINE

Recomp focus · Wall-mounted bar · Rings · Dumbbells · Bands · Jump rope

U
UPPER
Monday
Chest · Back · Shoulders · Arms
~55 min
L
LOWER
Tuesday
Quads · Hamstrings · Glutes · Calves
~60 min
P
PUSH
Wednesday
Shoulders · Chest · Triceps
~55 min
P
PULL
Thursday
Back · Biceps · Forearms
~60 min
L
LEGS
Friday
Power · Plyometrics · Strength
~60 min
A
ACTIVE REC
Saturday
Plyometrics · Light Load · Recovery
~20 min
S
STRETCHES
Post-workout · Daily · Sunday
Mobility · Posture · Recovery
All days
Equipment
Wall-mounted pull-up bar
Gymnastic rings
Dumbbells (5–30 lb)
Resistance bands
Jump rope
Goals
Recomp — lose fat, build muscle
Increase vertical jump
Front lever
Muscle up
Backflip