OK so I'm building my own calisthenics 6 day routine that focuses on lower body and accessories too. No gym. This the way I made things fit into a program, need advice on improving it
Day 1
>Squat
>Knee getup or vertical jump
>Hip thrust
>Chinup
>Dip
>Pushup
Day 2
>Row
>Handstand pushup (back)
>Pullup
>Beghind-the-back pullup
>Lateral lunge
>Planche pushup
Day 3
>Knee getup or vertical jump
>Hip thrust
>Squat
>Dip
>Pushup
>Chinup
Day 4
>Handstand pushup (front)
>Pullup
>Row
>Behind-the-back pullup
>Lateral lunge
>Planche pushup
Day 5
>Hip thrust
>Squat
>Knee getup or vertical jump
>Pushup
>Chinup
>Dip
Day 6
>Pullup
>Row
>Handstand pushup (back)
>Behind-the-back pullup
>Lateral lunge
>Planche pushup
Acessories (every training day after main routine)
>Neck curl
>Neck extension
>Forearm curl or forearm extension
>Abs (dragonflag progressions, maybe other stuff)
>Back extension
>Calf raises
I'm still trying to figure this out. i dunno if changing the order up from 1 to 3 to 5 and from 2 to 4 helps or makes it worse, this is kind of placeholder and input is very much appreciated
I might use weights on hip thrusts and squats, but it's limited, and obviously forearm exercises. Might add weights to pull ups or chin ups and do pushup variations
3 sets each exercise, every set until failure. Sometimes I do 5 sets when I can. I was trying to do a 3x week routine but this shit only fits in 6x
Help a guy out, goals is big but aesthetic, with good extra stuff (neck, forearms), ab definition, wanna gain most mass in lats, delts and ass