▲ Vertical Pushing (Pike Push-ups, Dips) │ │ Horizontal Pulling ◄───┼───► Horizontal Pushing (Inverted Rows) │ (Standard & Pseudo-Planche Push-ups) │ ▼ Vertical Pulling (Pull-ups, Chin-ups) What I wish I knew 6 years ago (training calisthenics)
The Leo Wang Calisthenics Program is a 4-day per week training plan, with a focus on:
Leo Wang’s program is best suited for those with at least a basic foundation (e.g., can do some pull-ups), as the high-volume, 5-day structure is demanding but effective for those who can commit. Leo Wang Calisthenics Program Pdf
In the crowded world of online fitness, few names resonate with raw strength and calisthenics purism like . Known for his unbelievably controlled planches, iron crosses, and high-volume endurance, Wang has become a cult hero for athletes who want to build physiques that look like Greek statues while moving like gymnasts.
No program is perfect. Some criticisms of the Leo Wang approach (as seen in his PDFs) include: ▲ Vertical Pushing (Pike Push-ups, Dips) │ │
: Recommended for limited time, hitting all movements in 2–3 weekly sessions.
Before attempting advanced skills, you must build a bulletproof foundation. This phase focuses on high-volume basic movements to build tendon resilience and baseline muscular endurance. No program is perfect
The program provides flexibility, but an example schedule cited in the guide looks like this: