Program Pdf — Leo Wang Calisthenics

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

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 leo wang calisthenics program pdf

NUTRITION QUICK • Protein 1.8 g/kg • +200 kcal (strength) / –200 kcal (cut) • Hydrate 3 L water PROGRESSION RULE ✔︎ Master a step → add