Leo Wang Calisthenics Program Pdf New! Now

THU – LEGS • Assisted Pistol 4×5 each leg • Shrimp Squat 3×6 each leg • Nordic Ham Curl 3×4‑6 • Calf Raise 4×12‑15 • Cossack Squat 3×10 each side

PROGRESSION RULE ✔︎ Master a step → add +1 rep or move to harder variant. ✔︎ Every 4‑6 wk → test max reps/hold, deload if needed. leo wang calisthenics program pdf

MON – PUSH + CORE • Pike HSPU 4×5 • Ring Dips 4×6‑8 • Archer Push‑up 3×4/side • L‑sit 4×10‑15 s • Hollow Hold 3×30‑45 s • EMOM Burpees 5 reps THU – LEGS • Assisted Pistol 4×5 each

NUTRITION QUICK • Protein 1.8 g/kg • +200 kcal (strength) / –200 kcal (cut) • Hydrate 3 L water leo wang calisthenics program pdf

FRI – FULL‑BODY SKILL • Muscle‑up (or transition) 4×3‑5 • Handstand Walk 5 × 5 m (or wall hold 30 s) • Burpee Sprint 5×20 m • Dragon Flag 3×3‑5 • Grip Farmer’s Carry 3×30 s

TUE – PULL + MOBILITY • Pull‑up 5×5 (add weight when 8 clean reps) • Australian Row 3×8‑10 • Front‑lever tuck 4×8‑12 s • Band Pull‑Apart 3×15 • Scapular Retraction 3×12