Weighted Calisthenics

Day 1: Pull
Muscle Ups 5 sets x 3 reps
Pull Ups / Chin Ups 4 sets x 5 reps
Lat Pulls 4 sets x 10 reps
Barbell Rows 4 sets x 10 reps
Dumbbell Rear Delt Flies 3 sets x 15 reps
SUPERSET
Preacher Curls 3 sets x 10 reps
Neutral Grip Curls 3 sets x 10 reps

Day 2: Push
Weighted Dips 4 sets x 3 reps (RIR 3)
Overhead Press 4 sets x 4-6 reps
Bench Press 4 sets x 10 reps
Lateral Raises 3 sets x 15-20 reps
SUPERSET
Push Ups 3 sets x 10 reps
Rope Tricep Extensions 3 sets x 10 reps

Day 3: Legs
Squats 4 sets x 5 reps
Deadlifts 4 sets x 4 reps (RIR 3)
Leg Extensions 4 sets x 20 reps
Leg Curls 3 sets x 15 reps
SUPERSET
Abduction/Adduction 3 sets x 10/10 reps
One Leg Calves Raises 4 sets x 15-20 reps
 Day 4: Upper
Weighted Muscle Ups 4 sets x 2 reps
High Pull Ups 4 sets x 3 reps
Weighted Dips 3 sets x 3 reps (RIR 3)
Weighted Chin Ups Paused 4 sets x 4 reps
Bent Over Rows 3 sets x 8 reps
Incline Bench 3 sets x 8 reps
Facepulls 4 sets x 15-20 reps