PPL + Calisthenics - Winter Arc 2025

## Strengths

- **Comprehensive approach:** Combining powerlifting (strength, compound lifts) with advanced calisthenics (functional strength, bodyweight control) leverages the unique benefits of both for muscle growth, joint health, athleticism, and functional movement.
- **High frequency & volume:** The 6-day PPL split ensures each muscle group is trained twice weekly, which is optimal for hypertrophy and strength for most intermediate and advanced trainees.
- **Skill development:** Inclusion of core-intensive moves (planche, levers, pike push-ups) supports athleticism, mobility, and body control while the heavy lifts drive raw strength.
- **Balanced accessory work:** The program includes direct arm, shoulder, glute, and core work, providing a stimulus for both aesthetics and performance.

## Potential Concerns

- **Recovery and Overuse Risk:** Six intense days per week, with two leg days and two heavy deadlift/squat days back-to-back, can lead to overtraining or CNS fatigue—especially with the inclusion of high-skill and high-intensity movements.
- **Deadlift volume:** Performing deadlifts and squats within the same microcycle without adequate rest days may cause recovery issues and may reduce performance or increase injury risk for some lifters. Most evidence-based programs recommend deadlifts only once weekly in a 6-day split.
- **Progression Management:** Balancing increases in load and skill progressions is critical; it's easy to stall if progressing intensity or volume too rapidly, especially with advanced calisthenics elements layered on top of heavy barbell work.
- **Beginner Complexity:** This plan is best for intermediate or advanced athletes. Novices may struggle with the complex programming, skill work, and higher risk of poor recovery or non-linear progression.

## Recommendations

- **Monitor recovery:** Ensure sleep, nutrition, deloads, and rest days are prioritized; use performance tracking to identify signs of CNS fatigue or overuse and adjust accordingly.
- **Deadlift frequency:** Consider reducing deadlifts to once per week on the most intense pull day, or alternate heavy squats and deadlifts weekly.
- **Progressive overload:** Maintain systematic overload in both lifting and calisthenics, but avoid simultaneous big jumps in both modalities. Emphasize skill progression (holds/time/technique) over just volume in calisthenics.
- **Rest structure:** Optionally build in an active recovery or dedicated rest day, especially if cumulative fatigue or plateauing strength is observed.

## Suitability

- This hybrid PPL split is highly effective for seasoned trainees wanting to maximize strength, muscle mass, and calisthenics proficiency while maintaining bodybuilding-style volume and accessory work.
- The plan may need modifications for beginners or anyone with limited recovery, joint sensitivity, or highly demanding non-training lifestyle factors.



default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Military Press (Barbell)

Dip (Bodyweight)

Dip Leg Raise

Pike Push Up

Planche Tuck/Lean

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Cable)

Push (intense)

Deadlift (Barbell)

Barbell Row

Front Lever

Pull-Up (Neutral Grip, Bodyweight)

Chin-Up (Bodyweight)

Negative Pull-Up

Dead Hang

Face Pull

Hammer Curl (Dumbbell)

Pull (intense)

Pistol Squat

Squat (Dumbbell)

Romanian Deadlift (Dumbbell)

Bulgarian Split Squat (Bodyweight)

Hanging Leg Raise

Abs Crunch (Weighted)

Decline Crunch (Weighted)

Legs (volume)

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Push (volume)

Seated Row (Cable)

Bicep Curl (Dumbbell)

Pull (volume)

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Hip Thrust (Machine)

Legs (intense)

Deload

1RM TEST

0 reviews for PPL + Calisthenics - Winter Arc 2025