u/TheRealJaluvshuskies

I'm coming over from the leangains community because I have a strong interest in developing calisthenics skills, but I want to continue lifting as well. I understand calisthenics alone can build muscle; you don't need weights, and also that it takes years to develop and progress in calisthenics. I also understand that this is a common combination, with weights typically more helpful for lower body and calisthenics for upper

p.s. I know nothing needs to be perfectly optimal - just going is what's important which I have down, but this routine just doesn't feel solid yet

I've taken a look over at guides and posts, I liked the idea of someone else's routine (basically alternating weight/calisthenics push/pull), so I modified it for my situation. I am also 31F 5'4 142lb

Using Hevy, here is both my current routine (and my old one for any helpful context). I ran with the old one for 5 years, it worked well and I love doing isolation work (as you can tell I love variety, I have too many favorite exercises but I also used to have cables)

Current dilemma & questions:

>How can I rearrange my routine to make more sense? Add any exercises that I'm missing?

>My current routine feels very scatterbrained. I had this in a slightly different order before but wanted legs on Mon and attempted to arrange the rest in an order that made sense in terms of muscle fatigue/rest, but I'm having trouble. Fridays I have more time since WFH. Also:

>1.) Should I do the 3 wrist warmups before every calisthenics session each day?
2.) Can I add any other calisthenics progressions? Am I doing enough? (need HS holds & another lever)
3.) Do I have enough weight/equipment training for each muscle group?

>My routine doesn't HAVE to be this arrangement of push/pull alternating, I'm open to a better design if it makes more sense

Goals:

• Learn to achieve: Front lever, HSPU, L sit, planche
• I care more about impressive calisthenics progressions, but don't want to neglect or drop lifting progress too much
• Maintain or maybe steadily grow muscle in general from weightlifting. Specifically,
  • Keep weighted dip strength growing (can dip 45lb) and work on weighted ring dips (can ring dip 25lb)
  • Keep decently strong seated OHP (110 PR, but typical is 85-95)
  • Keep decently strong RDLs (1RM 235, but typical max around 205)
  • Try to increase bench strength (flat 135 not too difficult, 155 struggle, can 1-2RM incline 135 but 115 incline is more typical)

Limitations / requirements:

• I want Mondays to be the leg heavy day, Wed to be RDL/back, and Fri to be chest/shoulders. Should I swap the Tues & Thurs routines?
• Fridays I'm at home, so I have the most time for whatever the longest day is
• I don't like to do heavy squats and heavy RDLs back to back days
• I don't like to do heavy bench and heavy weighted dips back to back days (weighted ring dips separate for the stability challenge)
• I don't want to neglect any 1 muscle group, and want to try to hit each muscle 2x/week like before
• Would like to keep workouts ranging between 45-90m, with the exception of Fridays if needed
• I expect to continue utilizing only the home gym, but the "new office gym" might have some stuff I could pop in like extra cable work
• Available equipment: Squat/power cage, barbell & bench, ezbar, rings, chain dip belt, plyo box, parallettes, ab rollout, dumbbells, pullup bar in rack

I know that was an overload of information, so maybe someone can help simplify this for me since I'm likely over-complicating this, I'm just not sure how better to explain the situation for what I'm trying to achieve. Thank you in advance for anyone who read through my ramble and for any advice provided