Leo Wang Calisthenics Program Pdf -

Leo Wang 's calisthenics program is primarily structured around a Push-Pull-Leg (PPL) split designed to build both strength and hypertrophy using bodyweight movements. The program emphasizes a balanced approach by categorizing exercises into four main movement patterns: vertical and horizontal pushing, and vertical and horizontal pulling.  Program Structure 

Bulgarian Split Squats:

: Leo often mentions that unless you are training for pure endurance, there is little point in doing more than 30 reps per set. Instead, increase the difficulty of the movement to stay in the 8–12 rep range for hypertrophy (muscle growth). The Power of Progressions Leo Wang Calisthenics Program Pdf

1. Warm-up: 5-10 minutes of light cardio
2. Squats: 3 sets of 12 reps
3. Lunges: 3 sets of 12 reps (per leg)
4. Calf raises: 3 sets of 12 reps
5. Cool-down: 5-10 minutes of stretching