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

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

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

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 MON – PUSH + CORE • Pike HSPU

Feel free to copy the sections you need, adapt the rep schemes to your own level, and print or save the text for quick reference during your training. | Principle | What It Means for You | |-----------|-----------------------| | Progressive Overload | Gradually increase difficulty (more reps, added weight, harder variations). | | Skill‑Based Training | Focus on movement quality and mastering progressions before piling on volume. | | Full‑Body Balance | Train push, pull, hinge, squat, core, and mobility each week to avoid imbalances. | | Frequency Over Intensity | 4–5 sessions per week, each 45–75 min, keeps neuromuscular adaptations high without over‑training. | | Simplicity & Consistency | Minimal equipment (pull‑up bar, dip bars, parallel bars, optional resistance bands or weighted vest). | 2. Weekly Layout (4‑Day Split) | Day | Focus | Primary Movements | Secondary/Accessory | |-----|-------|-------------------|----------------------| | Monday | Push & Core | 1️⃣ Handstand Push‑up / Pike Push‑up 2️⃣ Dips (ring or bar) 3️⃣ Incline/Decline Push‑ups | Hollow body holds, L‑sit progressions | | Tuesday | Pull & Mobility | 1️⃣ Pull‑ups / Chin‑ups 2️⃣ Australian rows 3️⃣ Front‑lever / Tuck‑lever holds | Scapular retractions, band pull‑apart, thoracic extensions | | Thursday | Legs & Hip Dominant | 1️⃣ Pistol squat / Assisted pistol 2️⃣ Shrimp squat 3️⃣ Nordic ham curl or Glute‑ham raise | Calf raises, Cossack squats, hip‑flexor mobility | | Friday | Full‑Body Conditioning & Skill | 1️⃣ Muscle‑up (or transition practice) 2️⃣ Handstand walk or wall‑handstand 3️⃣ Burpees / Sprints (conditioning) | Core circuit (dragon flags, windshield wipers), grip work | Notes • Rest 60‑90 s between sets for strength work; 30‑45 s for conditioning/skill drills. • Use a “ladder” progression for each main lift: start with 3 × 5, move to 4 × 6, then 5 × 8 before adding weight or a harder variation. • Every 4‑6 weeks, deload by reducing volume 20 % or swapping a hard skill day for a mobility‑only day. 3. Exercise Progression Trees 3.1 Push‑Side Push‑up → Elevated push‑up → Decline push‑up → Ring push‑up → Archer push‑up → One‑arm push‑up → Handstand push‑up (pike → full) 3.2 Pull‑Side Australian row → Body‑row (feet elevated) → Pull‑up (strict) → Chest‑to‑bar pull‑up → Weighted pull‑up → Front‑lever (tuck → advanced tuck → straddle → full) 3.3 Leg‑Side Box squat → Bulgarian split squat → Assisted pistol → Pistol squat → Weighted pistol 3.4 Core Plank → Hollow body hold → L‑sit → V‑sit → Front lever tuck → advanced front lever 4. Sample Session (Monday – Push & Core) | Set | Exercise | Reps / Hold | Notes | |-----|----------|-------------|-------| | A | Pike Handstand Push‑up | 4 × 5 | Use a wall for balance if needed. | | B | Ring Dips | 4 × 6–8 | Add a dip belt once you can do 8 clean reps. | | C | Archer Push‑up | 3 × 4 each side | Focus on a deep stretch on the supporting arm. | | D | L‑sit on parallel bars | 4 × 10‑15 s | Progress with a tucked L‑sit → full L‑sit. | | E | Hollow Body Hold | 3 × 30‑45 s | Keep lower back pressed to the floor. | | Finisher | 3‑Round EMOM (Every Minute On the Minute) – 5 × Burpees | 3 min total | Keeps heart rate up, builds conditioning. | 5. Tracking & Progress Metrics | Metric | How to Measure | Target Frequency | |--------|----------------|-------------------| | Max Rep / Weighted Load | Record the highest rep count or added weight for each main lift (e.g., weighted pull‑ups, weighted dips). | Every 4 weeks | | Skill Holds | Time (seconds) for handstand, front‑lever, planche‑lean, etc. | Every session (note improvements). | | Mobility Test | Deep squat depth, shoulder dislocates, thoracic rotation range. | Weekly | | Body Composition | Weight, body‑fat % (optional scale or calipers). | Monthly | 6. Nutrition Snapshot (to support calisthenics) | Goal | Daily Guideline | |------|-----------------| | Protein | 1.6 – 2.2 g / kg body weight (e.g., 140 g for a 70 kg athlete). | | Calories | Slight surplus (+200 kcal) for strength gains, slight deficit (‑200 kcal) if aiming to cut while preserving strength. | | Hydration | 2.5 – 3 L water + electrolytes on heavy training days. | | Meal Timing | Protein + carbs within 2 h post‑workout (e.g., whey + fruit, or chicken rice). | 7. Common Pitfalls & Fixes | Pitfall | Why It Happens | Simple Fix | |---------|----------------|------------| | Stalling on Pull‑ups | Over‑reliance on momentum, insufficient scapular control. | Add scapular pull‑ups and band‑assisted negatives. | | Knee Pain on Pistols | Poor ankle mobility or weak hip extensors. | Daily ankle dorsiflexion stretches + glute bridges. | | Handstand Wobble | Lack of core stability and shoulder external rotation. | Practice wall‑handstand holds + band‑external‑rotation drills. | | Plateau in Volume | Same rep scheme for months. | Use “wave loading”: 5‑4‑5‑4‑6 reps with small weight jumps. | | Skipping Mobility | Rushing to harder skills. | Schedule 10 min mobility after every warm‑up (spine, shoulders, hips). | 8. Quick Reference Cheat Sheet (Printable) ────────────────────────────────────────────── LEO WANG CALISTHENICS PROGRAM – QUICK CHEAT ──────────────────────────────────────────────

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 | Principle | What It Means for You

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

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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

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

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

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

Feel free to copy the sections you need, adapt the rep schemes to your own level, and print or save the text for quick reference during your training. | Principle | What It Means for You | |-----------|-----------------------| | Progressive Overload | Gradually increase difficulty (more reps, added weight, harder variations). | | Skill‑Based Training | Focus on movement quality and mastering progressions before piling on volume. | | Full‑Body Balance | Train push, pull, hinge, squat, core, and mobility each week to avoid imbalances. | | Frequency Over Intensity | 4–5 sessions per week, each 45–75 min, keeps neuromuscular adaptations high without over‑training. | | Simplicity & Consistency | Minimal equipment (pull‑up bar, dip bars, parallel bars, optional resistance bands or weighted vest). | 2. Weekly Layout (4‑Day Split) | Day | Focus | Primary Movements | Secondary/Accessory | |-----|-------|-------------------|----------------------| | Monday | Push & Core | 1️⃣ Handstand Push‑up / Pike Push‑up 2️⃣ Dips (ring or bar) 3️⃣ Incline/Decline Push‑ups | Hollow body holds, L‑sit progressions | | Tuesday | Pull & Mobility | 1️⃣ Pull‑ups / Chin‑ups 2️⃣ Australian rows 3️⃣ Front‑lever / Tuck‑lever holds | Scapular retractions, band pull‑apart, thoracic extensions | | Thursday | Legs & Hip Dominant | 1️⃣ Pistol squat / Assisted pistol 2️⃣ Shrimp squat 3️⃣ Nordic ham curl or Glute‑ham raise | Calf raises, Cossack squats, hip‑flexor mobility | | Friday | Full‑Body Conditioning & Skill | 1️⃣ Muscle‑up (or transition practice) 2️⃣ Handstand walk or wall‑handstand 3️⃣ Burpees / Sprints (conditioning) | Core circuit (dragon flags, windshield wipers), grip work | Notes • Rest 60‑90 s between sets for strength work; 30‑45 s for conditioning/skill drills. • Use a “ladder” progression for each main lift: start with 3 × 5, move to 4 × 6, then 5 × 8 before adding weight or a harder variation. • Every 4‑6 weeks, deload by reducing volume 20 % or swapping a hard skill day for a mobility‑only day. 3. Exercise Progression Trees 3.1 Push‑Side Push‑up → Elevated push‑up → Decline push‑up → Ring push‑up → Archer push‑up → One‑arm push‑up → Handstand push‑up (pike → full) 3.2 Pull‑Side Australian row → Body‑row (feet elevated) → Pull‑up (strict) → Chest‑to‑bar pull‑up → Weighted pull‑up → Front‑lever (tuck → advanced tuck → straddle → full) 3.3 Leg‑Side Box squat → Bulgarian split squat → Assisted pistol → Pistol squat → Weighted pistol 3.4 Core Plank → Hollow body hold → L‑sit → V‑sit → Front lever tuck → advanced front lever 4. Sample Session (Monday – Push & Core) | Set | Exercise | Reps / Hold | Notes | |-----|----------|-------------|-------| | A | Pike Handstand Push‑up | 4 × 5 | Use a wall for balance if needed. | | B | Ring Dips | 4 × 6–8 | Add a dip belt once you can do 8 clean reps. | | C | Archer Push‑up | 3 × 4 each side | Focus on a deep stretch on the supporting arm. | | D | L‑sit on parallel bars | 4 × 10‑15 s | Progress with a tucked L‑sit → full L‑sit. | | E | Hollow Body Hold | 3 × 30‑45 s | Keep lower back pressed to the floor. | | Finisher | 3‑Round EMOM (Every Minute On the Minute) – 5 × Burpees | 3 min total | Keeps heart rate up, builds conditioning. | 5. Tracking & Progress Metrics | Metric | How to Measure | Target Frequency | |--------|----------------|-------------------| | Max Rep / Weighted Load | Record the highest rep count or added weight for each main lift (e.g., weighted pull‑ups, weighted dips). | Every 4 weeks | | Skill Holds | Time (seconds) for handstand, front‑lever, planche‑lean, etc. | Every session (note improvements). | | Mobility Test | Deep squat depth, shoulder dislocates, thoracic rotation range. | Weekly | | Body Composition | Weight, body‑fat % (optional scale or calipers). | Monthly | 6. Nutrition Snapshot (to support calisthenics) | Goal | Daily Guideline | |------|-----------------| | Protein | 1.6 – 2.2 g / kg body weight (e.g., 140 g for a 70 kg athlete). | | Calories | Slight surplus (+200 kcal) for strength gains, slight deficit (‑200 kcal) if aiming to cut while preserving strength. | | Hydration | 2.5 – 3 L water + electrolytes on heavy training days. | | Meal Timing | Protein + carbs within 2 h post‑workout (e.g., whey + fruit, or chicken rice). | 7. Common Pitfalls & Fixes | Pitfall | Why It Happens | Simple Fix | |---------|----------------|------------| | Stalling on Pull‑ups | Over‑reliance on momentum, insufficient scapular control. | Add scapular pull‑ups and band‑assisted negatives. | | Knee Pain on Pistols | Poor ankle mobility or weak hip extensors. | Daily ankle dorsiflexion stretches + glute bridges. | | Handstand Wobble | Lack of core stability and shoulder external rotation. | Practice wall‑handstand holds + band‑external‑rotation drills. | | Plateau in Volume | Same rep scheme for months. | Use “wave loading”: 5‑4‑5‑4‑6 reps with small weight jumps. | | Skipping Mobility | Rushing to harder skills. | Schedule 10 min mobility after every warm‑up (spine, shoulders, hips). | 8. Quick Reference Cheat Sheet (Printable) ────────────────────────────────────────────── LEO WANG CALISTHENICS PROGRAM – QUICK CHEAT ──────────────────────────────────────────────

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

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

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