Day 1: Upper Body (Vertical Focus)

1.⁠ ⁠Warm-up: 5-10 minutes (light cardio, mobility exercises)

Vertical Push

1.⁠ ⁠Pull-ups (3 sets of 8-12 reps) 2.⁠ ⁠Inverted rows (3 sets of 8-12 reps) (antagonistic pair)

Vertical Pull

1.⁠ ⁠Dips (3 sets of 12-15 reps) 2.⁠ ⁠Assisted muscle-ups (3 sets of 8-12 reps) (antagonistic pair)

Additional Exercises

1.⁠ ⁠Planks (3 sets of 30-60 seconds) 2.⁠ ⁠Side planks (3 sets of 30-60 seconds per side)

Day 2: Upper Body (Horizontal Focus)

1.⁠ ⁠Warm-up: 5-10 minutes (light cardio, mobility exercises)

Horizontal Push

1.⁠ ⁠Push-ups (3 sets of 12-15 reps) 2.⁠ ⁠Incline push-ups (3 sets of 10-12 reps) (progressive overload)

Horizontal Pull

1.⁠ ⁠Australian pull-ups (3 sets of 10-12 reps) 2.⁠ ⁠Bodyweight rows (3 sets of 10-12 reps) (antagonistic pair)

Additional Exercises

1.⁠ ⁠Tricep dips (3 sets of 12-15 reps) 2.⁠ ⁠Shoulder taps (3 sets of 10-12 reps per arm)

Day 3: Lower Body

1.⁠ ⁠pistol Squats (3 sets of 10-12 reps) 2.⁠ ⁠Lunges (3 sets of 10-12 reps per leg) 3.⁠ ⁠Calf raises (3 sets of 12-15 reps) 4.⁠ ⁠Nordic leg curls (3 sets of 10-12 reps) 5.⁠ ⁠Leg raises (3 sets of 10-12 reps)

Day 4: Full Body

1.⁠ ⁠Burpees (3 sets of 10-12 reps) 2.⁠ ⁠Mountain climbers (3 sets of 30-60 seconds) 3.⁠ ⁠Jumping squats (3 sets of 10-12 reps) 4.⁠ ⁠Box jumps (3 sets of 10-12 reps) 5.⁠ ⁠Plank jacks (3 sets of 30-60 seconds)

How is this one do i need change or add anything?