Leo Wang Calisthenics Program Pdf Official

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

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 leo wang calisthenics program pdf

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 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 leo wang calisthenics program pdf