Leo Wang Calisthenics Program Pdf May 2026

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

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 leo wang calisthenics program pdf

MOBILITY DAILY (10 min) • Cat‑Cow 2 × 10 • Shoulder dislocates (PVC) 2 × 15 • Ankle dorsiflexion stretch 2 × 30 s/leg • Hip‑flexor lunge 2 × 30 s/leg NUTRITION QUICK • Protein 1

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 deload if needed.

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