[Routine Critique] Calisthenics athlete transitioning to a Hybrid Gym PPL (Aesthetics First, Strength Second) Day On / Day Off
Looking for some feedback on my new PPL program.
My Background & Stats:
Background: Primarily a calisthenics athlete. I built a solid foundation with pure bodyweight training (currently hitting 14 strict pull-ups, 25 decline push-ups, and good core compression).
The Problem: While calisthenics gave me good lat width and relative strength, it left me with clear aesthetic blind spots: the upper chest feels flat, also i have slightly rounded shoulders.
Stats: 17M / 176 cm (5'9") / 57 kg (125 lbs)
Goals: Aesthetics first, while keeping calisthenics strength second
Schedule: Rolling PPL (Day On / Day Off)
THE Program:
Push Day (Chest, Side Delts, Triceps)
Weighted push ups: 4 sets x 15 reps
Low incline DB Press (30°): 4 sets x 10–12 reps
Cable lateral raises: 4 sets x 12–15 reps
Cable chest flyes : 3 sets x 12–15 reps
Cable rope tricep pushdowns: 3 sets x 10–12 reps
Cable external rotations : 3 sets x 15 reps
Pull Day (Lats, Back Posture, Rear Delts, Arms)
Weighted pull up: 3 sets x 8–10 reps
Neutral grip lat pulldown: 3 sets x 10–12 reps
Chest supported DB or Machine Row: 3 sets x 10–12 reps
Cable face pulls: 3 sets x 15–20 reps
Incline DB curls to DB hammer curls: 3 sets x (8 + 8 reps)
Legs & Abs (Quads, Posterior Chain, Calves, Core)
Dumbbell bulgarian split squats: 3 sets x 8–10 reps per leg
Dumbbell romanian deadlifts: 3 sets x 10–12 reps
Leg press: 3 sets x 10–12 reps
Standing calf raises: 4 sets x 15–20 reps
Hanging leg raises: 3 sets x 10–15 reps
Seated Ab crunch machine: 3 sets x 12–15 reps
Specific Questions:
For lifters who transitioned from calisthenics to gym work, how does this volume and exercise selection look for fixing posture and building upper-body width?
Any redundant movements or obvious blind spots you would tweak while keeping the Day On / Day Off split?
Appreciate any feedback.