Leo Wang Calisthenics Program Pdf -

: Building a strong foundational base through horizontal/vertical pushing and pulling.

: Workouts are structured around four primary pillars: vertical pushing, vertical pulling, horizontal pushing, and horizontal pulling. Program Structure & Splits Leo Wang Calisthenics Program Pdf

: 2 sets of 3–5 reps (focused on strength). standard pushups Tuesday Pull Pull-ups

A standard weekly routine based on Leo Wang's guide on Scribd follows this structure: Primary Exercises Push Pike pushups, dips, standard pushups Tuesday Pull Pull-ups, chin-ups, inverted rows Wednesday Rest Recovery or mobility work Thursday Push Vertical and horizontal pushing variations Friday Pull Vertical and horizontal pulling variations Saturday Legs Pistol squats, nordic curls, calf raises Sunday Rest Skill-Specific Progressions calf raises Sunday Rest Skill-Specific Progressions